The only thing scary about this workout are the names, so you’ve totally got this (plus it’ll help keep you fit to survive the zombie apocalypse!).

Complete this circuit 3 times for each required rep, then finish with cardio.

BOOty work
DEAD lift
Hold a dumbbell in each hand, palms facing your thighs. Bend your knees slightly, brace your core and glutes then hinge at the hips and lower your hands to just in front of your toes, keeping your back neutral. Use your glutes to pull yourself back to standing. Repeat 8-10 times.

Goblin (goblet) squats
Hold a kettlebell handle on either side between your hands, palms facing each other. Hold the kettlebell just under your chin, close to your chest. Keep it there as you lower into a squat and keep it as close to your body as you can. Drive through your heels and use your glutes to power your body back upright. Repeat 8-10 times.

Killer arms, chest and shoulders
Skull crushers
Lie on your back on a bench with a dumbbell held in both hands. Hold your arms straight above your head, then bend your elbows and focus on your triceps to lower the dumbbell to just above your head. Return to the start slowly and with control. Repeat for 8-10 reps.

Lateral bat wing raises
Stand with a dumbbell in each hand, palms facing down. Focus on using your deltoids to raise your arms to shoulder height, pause at the top and slowly return to the beginning. Repeat for 8-10 reps.

Spider push-ups
Get into push-up position. As you lower to the ground, bring your right knee to your outside right elbow so that your inner leg is parallel to the ground. Return your leg to start position as you push up, then repeat on the left side. Repeat for a total of 5-6 on each side.

Run for your life!
HIIT training on the treadmill to finish
Try running for four minutes slowly, and then ramp up to run for four minutes fast. Repeat 4 times, or do twice and then switch to sprints and speed walking.