Pumpkin Workout

Let’s put those pumpkins to good use before we throw them away OR, get yourself to the store and buy one to do this fun workout by yourself or with a friend!

You will need a bench, a pumpkin, a jump rope (optional. you can jump rope with an imaginary rope), 4 cones (or an object to hold a space), water, and a towel

Warm-up 5 min

Circuit 1

1. 20 Walking lunges holding pumpkin
2. 20 Side shuffles R holding pumpkin
3. 20 Reverse walking lunges holding pumpkin
4. 20 Side shuffles L

Circuit 2

1. 20 Alternating Toe Taps on pumpkin
2. 15 Split Lunges per leg
3. 15 Squat and Press
4. Jump Rope 1 minute
5. 30 Side step up with abduction and pumpkin press (15 Right, 15 L)
6. 30 Alternating Step Ups
7. 30 Tricep Dips
8. Jump Rope 1 minute

Circuit 3 – Line Drills

Set up your 4 cones a good distance to do some line drills. You will want 4 cones set up in a line.

1. Fast Feet (Holding your pumpkin, sprint to the first cone. Keep your body low and facing FORWARD as you run in a circle with fast feet around the cone to the R. Sprint to the second cone. Repeat the fast run this time to the L. Continue for cones 3 and 4. Sprint back to start.)
2. 10 pumpkin burpees
3. Line Sprint (Holding your pumpkin sprint to the first line. Back to start. Sprint to the second line. Back to start. Sprint to the third line. Back to start. Sprint to the fourth line. Back to start.)
4. 10 pumpkin burpees
5. Skip lunges (Holding your pumpkin forward lunge with the R leg. Skip the left leg up, forward, and down in to a lunge. Repeat this motion to the end of the line and back to start.)
6. 10 pumpkin burpees
7. Pumpkin Crab Walk (place your pumpkin on your belly and crab walk to the end of your line and back)
8. 10 pumpkin burpees

Circuit 4 – ABS

1. 20 Pumpkin Russian Twist
2. 10 Pumpkin Figure 8’s
3. 20 Pumpkin Leg drops (Place hands under your glutes. Drop your legs to the right of your pumpkin, raise up to center, and drop over to the left of your pumpkin.)
4. 10 Pumpkin V sits
5. Pumpkin Plank 1 min
6. 10 Pumpkin plank taps

Bonus Round – Partner Fun

1. 20 Plank High 5’s (in a plank position facing your partner alternating lifting hands to give high 5’s)
2. Wheel barrow with your partner. Take turns!
3. 40 oblique pumpkin passes (stand back to back and pass the pumpkin back and forth.)
4. 15 – 180 degree squat jump pumpkin pass (Stand facing each other. One partner has the pumpkin. Squat jump so your backs are now facing. Squat jump so you face each other again. Pass the pumpkin. Repeat.)
5. 30 Alternating Side lunges (Face your partner. Each partner holds a pumpkin. Side lunge to one side, mirroring your partner. Your pumpkin touches the ground. Rainbow the pumpkin up and over your head as you bring your feet together then side lunge to the other side. Pumpkin touches the ground. That’s 2 reps.)

Cool Down and Stretch 5 min

Special thanks to my cute helpers!

I hope you enjoyed this fun workout. Post your time in the comments and share a picture on social media. Tag us @growingweisser and use #gwwellnesswisdom

 

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