The Crypt Keeper Workout: Full-Body Power & Form Focus

elizabethdehartfit
Oct 19
3 min read

This is a short, no-equipment, full-body routine designed to carve out strength by focusing on how you move, not just how fast. We are training for power and longevity, so slow down and think about the muscles working on every single rep.

💀 Workout Protocol

Format: Perform each exercise for the specified work time, followed immediately by the rest period. Once you complete the last exercise, take a 60-second break, and then repeat the entire circuit.
Rounds: Complete 3 Total Rounds.
Work/Rest: 45 seconds of work / 15 seconds of rest

👻 The Full-Body Circuit

Grave-Digger Squats (Lower Body Power)

The Movement: Standard bodyweight squat. Lower your hips as if sitting back in a chair until your thighs are parallel to the floor, then drive back up.
Proper Form Focus: Keep your chest proud and your back straight. Initiate the movement by pushing your hips back, not by letting your knees travel forward.
Mind-Muscle Connection:
- Focus: Glutes and Hamstrings.
- Think about: Shoving your feet through the floor on the way up. Squeeze your glutes tightly at the very top of the movement, imagining you're trying to crack a walnut between them.

Coffin Push-ups (Chest, Shoulders, Triceps)

The Movement: Traditional push-ups (use knees if needed). Lower your chest to the floor and push back up to a plank position.
Proper Form Focus: Keep your body in a straight line from head to heels (or knees). Hands should be placed slightly wider than your shoulders. Avoid letting your hips sag or rise too high.
Mind-Muscle Connection:
- Focus: Chest and Core Stability.
- Think about: Maintaining tension in your core by pulling your belly button to your spine (as if preparing for a punch). On the upward push, think about squeezing your chest muscles together.

Zombie Lunges (Unilateral Leg Strength)

The Movement: Forward or Reverse Lunges (alternate legs). Step one foot forward or back, lowering both knees to 90 degrees, then return to the start.
Proper Form Focus: Ensure your front knee tracks directly over your ankle, not past your toes. Keep your weight evenly distributed.
Mind-Muscle Connection:
- Focus: Front Glute and Stabilizing Core.
- Think about: The power coming entirely from the heel of your front foot as you drive up. The back leg should feel light; the front leg does the majority of the work.

Unstable Corpse Plank (Core Strength)

The Movement: Hold a forearm plank (elbows directly under shoulders). For an added challenge, gently rock forward and back on your toes.
Proper Form Focus: Maintain a flat back—no dipping in the hips and no raising the hips toward the ceiling. Keep your neck neutral (gazing toward your hands).
Mind-Muscle Connection:
- Focus: Abs (Rectus Abdominis) and Deep Core.
- Think about: Pulling your rib cage toward your hips to keep the front of your body tight and engaged. Don't just "hang out" in the position; actively brace.

Spider Climbers (Full-Body Cardio & Obliques)

The Movement: Start in a high plank position. Alternately drive your knee toward the outside of your elbow/shoulder on the same side. Keep the tempo quick.
Proper Form Focus: Maintain the plank position throughout; avoid letting your hips twist excessively or rise up.
Mind-Muscle Connection:
- Focus: Obliques and Hip Flexors.
- Think about: Driving the knee high and using your oblique muscle (side of your core) to lift the leg, not just your hip flexor. Keep your shoulders stable over your wrists.

🕸️ Cool Down (Stretch)

Spend 30-60 seconds on each of these stretches after the circuit is complete:

Seated Forward Fold: Sit with legs extended and reach for your toes.
Lying Glute Stretch (Figure-4): Lie on your back, cross one ankle over the opposite knee, and pull the knee toward your chest.
Chest Opener: Stand in a doorway and place your forearms against the frame, gently leaning forward to stretch your chest.

‼️ IMPORTANT HEALTH DISCLAIMER

Always consult with a physician or qualified healthcare professional before starting any new exercise program.
The information provided in this workout is for educational purposes only. If you experience any pain, dizziness, discomfort, or shortness of breath, stop immediately and seek medical attention.
By performing this workout, you are doing so at your own risk.