This Friday the 13th Workout Works Up a Scary Amount of Sweat

Before you curl up with a good horror movie this Friday the 13th, try this high-intensity workout for a scary-good sweat session. Crafted by Maillard Howell, owner of CrossFit Prospect Heights and founder of The Beta Way, a holistic wellness program, these 13 moves are sure to have your heart racing.

No gym needed! This Friday the 13th, you can perform this workout right in your yard. (Image: microgen/iStock/GettyImages)

You can perform this workout as a simple ascending ladder going from one to 13. It's a doozy, so rest as needed (and you will need it!) to keep good form while performing each exercise. And be sure to give your body a proper cool down before your film of choice picks your heart rate back up!

1-Minute Squat Hold

Use this minute squat hold as a warm-up move for your hips, Howell says.

  1. Stand with your legs slightly wider than hip-width apart.
  2. Hinge at your hips and bend at the knees as if sitting down into a chair.
  3. Pause at the bottom of the squat with your thighs parallel to the ground.
  4. Hold for a minute, then reverse the motion to return to standing.

2 Minutes of Sit-Ups

  1. Lie on a mat or soft surface with feet flat on the ground.
  2. Cross your hands over your chest or place them lightly behind your head (but don't use your arms to pull yourself up).
  3. On an exhale, keep your core tight and sit up while keeping your feet on the ground. Reverse the motion back to the ground.


Pace your sit-ups at a warm-up speed so you don't have to take pauses to rest. And time your breath so that it matches one breath per rep, Howell says.

3 Minutes of Jump Squats

  1. Stand with your legs slightly wider than hip-width apart.
  2. Hinge at the hips and lower into a squat.
  3. Using your arms for momentum, jump into the air, landing back into a squat.
  4. Rebound quickly and repeat the motion. Take pauses as needed.


Squeeze your glutes at the top of the jump and don't worry about how high in the air you get. Your feet don't have to leave the floor too substantially but make sure to always get a deep squat at the bottom. "No half or short squats," says Howell.

4 Walkout Push-Ups

This move will slow your heart rate back down after the jump squats. Use this move to warm up your shoulders and upper body, too. And again, keep an easy pace, Howell says.

  1. Stand up straight and hinge at your hips, folding your body over. Try and keep your legs as straight as possible with a slight bend in the knee as you bring your palms to the floor.
  2. Keeping your feet in place, walk your arms out to a high plank, hands directly beneath the shoulders, body in a straight line.
  3. Lower your chest into a push-up, hovering an inch or two above the ground.
  4. Walk your hands back to your feet, keeping your legs as straight as possible.

5 Reverse Lunges (Each Leg)

  1. Begin standing and bring one leg a few feet behind the other, bending both knees.
  2. Lower until your back knee hovers an inch or two above the ground.
  3. Using your glute muscle of the front leg, come back to standing and bring your legs back together.


Take a rest after your reverse lunges until you feel well enough to do all six push-ups one after the other.

6 Push-Ups

  1. Begin in a high plank with your hands directly beneath your shoulders, body in a straight line.
  2. Bending your elbows at a 45-degree angle to your body, lower your chest until it hovers an inch above the ground.
  3. On an exhale return to the high plank.

7 Kettlebell Suitcase Deadlifts (Each Side)

  1. Hold a kettlebell, dumbbell or heavy bag in your right hand.
  2. Hinge at your hips, sitting your glutes back and slightly bending the knees.
  3. Keep your back flat, shoulders back. Pause here for a moment.
  4. Reverse the motion, pushing your hips forward and returning to standing.

8 Single-Arm Push Presses (Each Arm)

  1. Hold a weight in your right hand (you can use a dumbbell, kettlebell, etc.) and stand with your feet hip-distance apart.
  2. Bring the weight up to shoulder height.
  3. Slightly dip the knees and bounce lightly, using the momentum to press the weight up overhead on an exhale.
  4. Bring the weight back to shoulder height.

9 Mountain Climbers (Each Side)

  1. Begin in a high plank.
  2. Bring your right knee up to your right elbow, hovering above the ground and return to plank.
  3. Then bring your left knee to the left elbow. Alternate between both legs as quickly as possible.

10 V-Ups

  1. Lie on the ground with your arms straight above your head, a few inches from your ears.
  2. Keep the legs straight and hovering slightly above the ground.
  3. On an exhale, fold your body and keeping your arms and legs straight, tap your feet with your hands.
  4. Return to the hovering position.

11 Jumping Lunges (Each Leg)

  1. Stand and bring one leg forward, coming into a lunge by bending at the knees.
  2. Using your arms for momentum, jump into the air and land in a lunge with the opposite leg in front.


As with any lunge, your feet shouldn't land directly in front of one another, Howell says. Think about landing with the feet on "opposing sides of train tracks."

12 Kettlebell Swings

  1. Begin with a kettlebell a foot in front of you, and stand with your feet hip-width apart.
  2. Hinge at your hips and with a flat back, lower your body like a deadlift.
  3. As you grab the kettlebell with both hands, swing it between your legs, keeping your eyes straight ahead.
  4. Pushing your hips forward, swing the kettlebell to shoulder height.
  5. As the kettlebell comes down, swing it between your legs again, returning to the beginning of the movement.

13 Burpees

  1. Stand, then drop down into a squat, hands on the floor in front of you.
  2. Jump back into a plank.
  3. Do one push-up, bringing your chest all the way to the floor.
  4. Return to the top of the push-up
  5. Jump your feet back to your hands.
  6. Immediately jump up into the air, arms over head.
  7. Land with knees slightly bend and go straight into the next rep.
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