Treat yourself and keep it spooky-healthy with this fast, candy-balancing blast. One set is 10 jumping jacks → 1 jump squat → 10 jumping jacks → 10 high knees → 1 jump squat → 10 high knees. That’s “1 candy” - do as many candies as you’d like, resting 1 minute between sets. It’s perfect before trick-or-treating to light up your metabolism or after the festivities to shake off the sugar fog. Aim for 5–10 sets for a 10–20 minute session, adjusting up or down to match your energy.
Keep landings quiet and knees soft on jacks and jump squats. Sit the hips back, chest tall, and add a quick 1-2 second pause at the bottom for more control. Drive knees above hip height on high knees and brace your core like you’re wearing a knight’s breastplate - no sagging through the lower back. Scale down with step-jacks and regular squats; scale up by doubling high knees to 20 each time or adding a 3-second squat hold before every jump. Hydrate, breathe, and finish with light stretching so you’re ready for the next haunted lap.
Extra Credit:
a) Cut rest to 30 seconds between sets.
b) Add a 3-second “pumpkin pause” at the bottom of every jump squat.
c) Pick a Candy Bank: for every treat you plan to enjoy, do 1 set earlier in the day (cap at 10).
