3 min readEnhancewell
Hey there, Pumpkin! We’re sure you’ve thought of using the gourd of the season in your decor… but have you considered incorporating it into your workouts?
Squash any negative thoughts. Have we got some ideas for you!
As always, take these ideas with a grain of salt (and pumpkin seeds) and use your best judgment before completing any of these exercises.
Pumpkin Planks
Want to test your balance andstrengthen your abs? Assume the high plank position, but instead of leaving your feet on the floor, prop them up on a full-sized pumpkin.
Spooky Spider Planks
Want to take your pumpkin planks up a notch? After completing your pumpkin plank hold, try some spider planks from the same toes-on-pumpkin position. In this exercise, you’ll bring your knee to the elbow on the same side.
Pumpkin Twists
You’ve heard of Russian twists. Now, let’s add an autumn twist. Begin by sitting on the floor with your bent knees and lean slightly back to engage your core. Now, grab your pumpkin and rotate your torso from side to side, tapping your pumpkin gently against the ground while keeping your feet elevated or resting lightly on the ground.
Squash Squats
Let’s make your regular old squats a little more interesting. Pick a pumpkin and hold it at chest-level while you complete a set of squats. Up the arm soreness on this killer workout by raising the pumpkin above your head each time you complete a squat rep.
Jack O’Lunges
You know how to lunge. Let’s up the Halloween spirit with a pumpkin! While in a lunge position, hold your pumpkin at chest height and press it up above your head. Switch sides and do it again. Your quadriceps, hamstrings, glutes, core, shoulders, trapezius, and chest will thank you!
Oh My Gourd, Your Arms Look AMAZING!
Who needs dumbbells or a medicine ball? You’ve got natural weights right on your table, fireplace, or front porch! Use mini pumpkins as dumbbells for bicep curls. Alternatively, a medium-sized pumpkin is ideal for overhead tricep extensions, bicep curls, overhead press, and bent-over rows.
Pumpkin Pizzas
Unfortunately, these aren’t edible pizzas. Instead, you’re going to assume the squat position with a neutral spine, your gaze ahead and down. Hold a pumpkin between your legs and, with straight arms, extend it up until it’s in line with your spine. From bottom to top, the arc of the pumpkin should look like a pizza slice.
Anything you can do with a medicine ball, you can do with a pumpkin— although we wouldn’t recommend the overhead slam unless you’re going to include clean-up as a follow-up fitness activity.
Now that you’ve completed your workout, carve your pumpkin, roast the seeds, and enjoy the heart and bone benefits in addition to all the muscle benefits you just got from your workout!
Thanks to Kristin McGee and Donna Finnie for inspiring today’s post! We love a creative, themed workout, and Pilates with pumpkins is hard to beat!
Wear your Halloween costume or BYOP(umpkin) to class! We’re always up for a challenge! See you at Enhancewell soon!