Get Halloween-costume ready with this Wonder Woman workout

Oct 22, 2014 at 11:16 a.m. ET

We are now fully immersed in Autumn, which means pumpkin treats, falling leaves and of course Halloween! With that comes sexy costumes, wild parties and possibly running into Superman.

Costumes can either make us unbelievably confident or a little self-conscious. The trick to rocking any outfit is preparing ahead of time with a Wonder Woman plan. With this new plan, you will never have to worry about being uncomfortable. In fact, you can count on looking head-over-heels hot.

You have an entire month to employ your new plan. The first step is to schedule this workout three days per week. The second step is to limit the refined carbohydrates and cut out the sugar. Switch up all processed foods with whole foods, such as organic veggies, fruits, raw nuts, coconut, farm fresh eggs, avocados and wild caught fish. You will be blown away by the transformation in a short period of time.

Wonder Woman workout

Perform each exercise as fast as possible for 45 seconds. Rest 30 seconds and then move on to the next exercise. Perform the entire routine three times. You will need a set of dumbbells and a mat.

Clock lunges

  1. Hold the dumbbells by your side. Take a big step forward with your right foot. Deeply bend both knees until left knee is hovering over the floor and right knee is directly above ankle.
  2. Press through entire foot to come back to center. Take a big step laterally with right foot. Land with toes facing forward. Bring dumbbells together in front of hips. Deeply bend your knee and shift hips back until thigh is close to parallel with the ground. Left leg stays straight. Press through entire foot to come back to center.
  3. Take a big step back with right foot, deeply bending both knees until right knee is hovering over the floor and left knee is directly above ankle. Come back to center.
  4. Repeat all three lunges on each side. Perform as many reps as possible for 45 seconds.

Chest press

  1. Lie on back with knees bent holding dumbbells directly above chest. Turn palms to face forward and deeply bend elbows. Extend arms out to your sides keeping elbows bent.
  2. Use chest and upper back to bring the weights back to center. Keep head relaxed and core engaged.
  3. Perform as many reps as possible for 45 seconds.

Split jumps

  1. Step right foot forward and left foot back coming into a lunge position. Right knee is directly above ankle and left knee is hovering above the floor. Swing arms back by your sides keeping chest up.
  2. Explosively jump off the ground as high as possible, switching feet in the air. Swing arms forward to help you lift off the ground. Make sure you do not round your back.
  3. Land softly with left foot forward and right foot back. Knees are deeply bent. Immediately jump off the floor again repeating the movement. Maintain proper alignment by keeping knees from going in front of toes.
  4. Perform as many reps as possible for 45 seconds.

Plank with row

  1. Come into a straight-arm plank position with dumbbells under hands and feet wider than hip-width apart. Keep hips still as you row one dumbbell up to shoulder height. Deeply bend elbow straight up to the sky.
  2. Return the weight to the floor and repeat the movement on the other side. Make sure to keep hips still and core engaged the entire time. You can always perform this movement on your knees.
  3. Perform as many reps as possible for 45 seconds.

Squat to press

  1. Stand with feet slightly wider than hip-width. Hold dumbbells at shoulder height with elbows high. Deeply bend both knees, shift hips back and lower down until thighs are parallel with the ground. Keep chest up and entire foot planted into the floor.
  2. Explosively drive up to standing, lifting both weights straight overhead. When weights are directly above shoulders, make just palms face forward and you have a neutral spine (no arching or rounding of the back).
  3. Return to center with weights at shoulder height. Repeat the movement, keeping chest up the entire time. Perform as many reps as possible in 45 seconds.

High knees

  1. Stand tall with feet hip-width apart and arms extended out to straight at shoulder height. Draw shoulder blades together and lift chest. Engage core to draw right knee up to hip-height.
  2. Quickly switch, drawing your left knee up to hip height. Continue to alternate at a fast pace. Keep torso upright the entire time.
  3. Perform as many reps as possible in 45 seconds.
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