Transform your abs at home with this intense equipment-free compound workout plan.

As Halloween creeps closer, why not treat yourself to a fitness boost alongside those sweet indulgences? Welcome to our thrilling 7-Day Candy-Core Compound Challenge – an equipment-free, at-home workout program that’s all about building a strong core and enhancing your overall strength and confidence.

With Halloween’s excitement in the air, it’s the perfect moment to ignite your core while giving your other muscle groups a wicked workout. Join Breanna as she demonstrates each exercise, and get ready to feel the burn!

WORKOUT

*Take 30-60 second breaks between rounds.

*Make sure to consult your physician before beginning any exercise or workout program. And don’t forget to stretch before and after your workouts.

Need direction? Check out this IG Live and the demos below:

LATERAL SHUFFLE / BURPEES

• Start with a lateral shuffle to the right (1 set).
• Immediately follow with burpees. Example: Day One – you’ve got 4 sets of lateral shuffles and burpees lined up. Begin with a lateral shuffle to the right, followed by 4 burpees to complete your first set. Now, switch to a lateral shuffle to the left, followed by 4 more burpees. Keep this pattern going, alternating shuffles and burpees until you’ve finished all 4 sets. For Day One, that means 16 burpees in total.
• Repeat the lateral shuffle to the left (1 set).
• Complete 8 more burpees.
• This combination constitutes 1 full round.

3-POINT LUNGES (REVERSE/LATERAL/FORWARD)

• Begin with double reps of reverse lunges on your right leg.
• Next, perform double reps of lateral lunges on your right leg.
• Finish with double reps of forward lunges on your right leg to complete set 1.
• Repeat the same sequence on your left leg to complete set 2.
• Repeat set 3 on your right leg and continue alternating legs until you reach the recommended numbers of sets for the day in the challenge calendar.

MOUNTAIN CLIMBERS OR TOE TAPS WITH INCH WORMS

• Start with 8 reps of mountain climbers or toe taps.
• Immediately follow with 1 repetition of the inchworm exercise.
• This combination makes up 1 set.

RECIPE IDEA

Halloween is all about treats, but what happens when you’ve got more candy than you can handle? Here’s a smart strategy: Before you dive into your stash or worry about overindulging, bag up that excess candy and stow it safely in your car before bedtime. Then, on November 1st, put those sweet extras to good use by donating them to a school, shelter, or nonprofit organization that welcomes candy donations. As you navigate this candy conundrum, don’t forget to treat yourself with a healthier option – try our delightful Candy Corn Chocolate Covered Strawberries for a taste of balance and a splash of Halloween fun!

PLAYLIST

Indulge in a sweet, energetic workout session with our “Candy Core” playlist! This curated collection features six songs, each with the word “candy” in the title. From R&B to hip-hop, these candy-themed tracks will add a sugary boost to your fitness routine.

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. 

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