Here are the lesson plans for the Halloween 360 Burn workout:
Music Halloween 4 from Pure Energy GO Body Burn 360
Round 1
Exercise 1 (45 seconds): Dumbbell Goblet Squat
Exercise 1 (45 seconds): Dumbbell Deadlift
Exercise 2 (15 seconds): High Knees (High-Impact)
Rest (30 seconds)
Round 2
Exercise 1 (45 seconds): Dumbbell Step-Ups (alternate legs)
Exercise 1 (45 seconds): Dumbbell Sumo Squats
Exercise 2 (15 seconds): Jump Squats
Rest (30 seconds)
Round 3
Exercise 1 (45 seconds): Dumbbell Reverse Lunges (alternate legs)
Exercise 1 (45 seconds): Dumbbell Curtsy Lunges (alternate legs)
Exercise 2 (15 seconds): Split Jumps (alternating lunges)
Rest (30 seconds)
Round 4
Exercise 1 (45 seconds): Dumbbell Bulgarian Split Squat (right leg)
Exercise 1 (45 seconds): Dumbbell Bulgarian Split Squat (left leg)
Exercise 2 (15 seconds): Fast Feet
Rest (30 seconds)
Round 5
Exercise 1 (45 seconds): Dumbbell Front Squats
Exercise 1 (45 seconds): Dumbbell Side Lunges (alternate sides)
Exercise 2 (15 seconds): Tuck Jumps
Rest (30 seconds)
Round 6
Exercise 1 (45 seconds): Dumbbell Single-Leg Deadlift (right leg)
Exercise 1 (45 seconds): Dumbbell Single-Leg Deadlift (left leg)
Exercise 2 (15 seconds): Broad Jumps
Rest (30 seconds)
Round 7
Exercise 1 (45 seconds): Dumbbell Walking Lunges (alternate legs)
Exercise 1 (45 seconds): Dumbbell Hip Thrusts (on mat or bench)
Exercise 2 (15 seconds): Frog Jumps
Rest (30 seconds)
Round 8
Exercise 1 (45 seconds): Dumbbell Squat to Calf Raise
Exercise 1 (45 seconds): Dumbbell Lateral Lunges (alternate sides)
Exercise 2 (15 seconds): Side-to-Side Shuffles
Rest (30 seconds)
Round 9
Exercise 1 (45 seconds): Dumbbell Pulsing Squats
Exercise 1 (45 seconds): Dumbbell Step-Back Lunges (alternate legs)
Exercise 2 (15 seconds): Scissor Jumps
Rest (30 seconds)
Round 10
Exercise 1 (45 seconds): Dumbbell Jump Squats (low impact if needed)
Exercise 1 (45 seconds): Dumbbell Side Step Squats (alternate sides)
Exercise 2 (15 seconds): Speed Skaters (explosive side-to-side jumps)
Rest (30 seconds)
