pumpkin-workout

A Total-Body Workout You Can Do With a Pumpkin in Just 15 Minutes

If you are unsure what to do with the leftover pumpkins after Halloween, put them to good use with this pumpkin workout. You will need one large pumpkin and two small ones, big enough to hold in each hand. Perform 12 reps of each exercise without rest. Do 3-5 sets with a 30-60 second break after each set.

Pumpkin Squat to Shoulder Press

Hold the large pumpkin with both hand, by your chest, and legs hip width apart, with feet facing forward. Lower down into a squat by pushing your hips back and keeping your chest lifted. Stand back up and press the pumpkins up over your head. Lower the pumpkin back to your chest and repeat. See exercise here.

Pumpkin Bent Over Rows

Hold the large pumpkin in both hands, then keeping your back straight and your chest lifted, bend at the waist until your torso is parallel to the ground. Pull the pumpkin to your ribs by bending your elbows. Try to keep your shoulders down and away from your ears. Lower the pumpkin back down and repeat. See exercise here.

Pumpkin Chest Press

Hold the large pumpkin to your chest and lay on your back with your knees bent (for a bigger challenge, hold your legs straight out 6-12 inches from the ground). Straighten your arms and push the pumpkin up toward the sky, then bring it back down slowly and repeat. See exercise here.

Pumpkin Plie Squat to Curl

Hold a small pumpkin in each hand with arms by your side, palms turned. Your heels should be touching and feet turned out. Step your right foot out and lower into a plié. As you squat, bend your elbows and bring the pumpkins to your shoulder. Step your foot back in and bring your elbows back to your side. Repeat with your left leg and try to do twelve repetitions on each side. See exercise here.

Pumpkin Rear Delt Flys

Hold a small pumpkin in each hand, and then keeping your back straight and your chest lifted, bend at the waist until your torso is parallel to the ground. Palms facing each other, raise your arms till they are parallel to the ground and you feel your shoulder blades pinch. Lower your arms back down and repeat. See exercise here.

Pumpkin Russian Twist

Hold one or two small pumpkins in your hands. Sit on the floor with your knees bent and your feet flat on the ground. Lean back a little, keep your back straight, and bend to your right to touch the pumpkin(s) to the ground. Come back to center and repeat on the left side. Do twelve repetitions on each side. See exercise here.

Pumpkin Plank and Pass

Get into plank position and place the two small pumpkins to your left, within reach. Take one pumpkin with your left hand and place it in front of you. Grab it with your right hand and place it to your right. Repeat with the other pumpkin and then return them both to your left. Try to pass both pumpkins twelve times to each side. See exercise here.

Pumpkin Pop Squats

Hold the two small pumpkins in each hand by your chest and with feet together. Jump your feet out to the sides and drop into a squat then immediately jump your feet back together and repeat. See exercise here.

Linda Niazi has over a decade of nutrition and personal training experience. She has helped her clients feel their best by creating a positive relationship with clean eating and corrective exercise. As a wife, mom of three young children, and a business owner, she understands the challenges of leading a healthy lifestyle; losing weight; and maintaining mental health. Her goal is to inspire to others to make their best choices when it comes to what goes in their bodies, their activity levels, and positive thinking.

Have a health, wellness, and nutrition of your own to ask Linda? Ask in the comments below.


About the Author

Linda Niazi studied Nutrition and Psychology at UCDavis. She went on to become an NASM and ACE certified trainer in 2009 and has been an active health and wellness coach through her three pregnancies (2011, 2012, and 2015). She is currently continuing on to become a Precision Nutrition Coach and well as a Performance Enhancement Specialist.

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