Pumpkin Pump-up

Before you grab that handful of gummy treats move more with these five pumpkin themed exercises to get you pumped up! Tune into CH Morning Live Tuesday October 28th at 9:45am to catch these moves during my regular sweat session segment. (UPDATE: Watch it here). And sorry, but I won’t be wearing my Purple People Eater costume on air. That was for a special free 3km children’s run that Tribe and I were extremely excited to support with our friends from Ivivva Yorkdale.

These five moves require a pumpkin that you can safely lift which is also sturdy enough to hold your body weight. If it’s not Halloween, consider giving these five moves a try using a medicine ball, or without any equipment at all.

Program:
Total Reps: Perform as many reps as you can of each move in one minute, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times through. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.

1. Mountain Climber

Starting on all fours in a table top position, place both hands on top of the pumpkin. Engage your core and lift your knees off the floor. Alternating one leg at a time, bring your knees in towards your wrists. Repeat for one minute.

2. Pumpkin Push Up

Starting in a table top position, place both hands on top of the pumpkin. Engage your core and lift your knees off the floor. Slowly lower your chest towards the pumpkin and extending the elbow pushing yourself away, returning to the starting position. Repeat as many reps as possible in one minute.

Modification: a. Consider remaining on your knees for the duration of the push-ups. b. Place one hand on the pumpkin and one hand on the floor, with legs on either the knees or toes. Be sure to repeat each set using each arm on the pumpkin.

3. Lunge with Twist

Hold the pumpkin in front of the body with two hands while standing with feet shoulder-width apart. Step forward in to a standing split position and slowly lower your body until your front knee is bent at least 90 degrees. Pause and then engaging your core twist the pumpkin towards your bent leg. Untwist returning the pumpkin to center and press back up into a standing position. Repeat, alternating front legs and twists with each repetition.

4. Squat With Shoulder Press

Hold the pumpkin in front of the body with two hands while standing with feet wider than shoulder-width apart. Extend arms below the body and use bend your legs moving into a squat position. Be sure to keep your knees behind your toes and press you seat back far. Bend your elbows curling the pumpkin up towards your shoulders as you return to stand, and finally press the pumpkin above your head as you return into a full standing position. Repeat.

5. Training Camp

Sit on the ground with your knees bent to 90 degrees, holding the pumpkin with two hands. Lock your elbows into your ribs and lower your torso back until you sit at 45 degrees. Engage your core, and hold and twist your torso, and the pumpkin, to the right and then the left. Repeat.