Pumpkin Workout Revisited

By Stacey Nolan Young
(Video footage featuring Mark Young’s appearance on CHCH News at Noon)

Halloween is fast approaching and everyone wants to look great in their Halloween costumes. It’s the one day of the year where we are free to be whoever or whatever we wish to be. So I thought we’d bring back an old concept that Mark Young had a couple of years ago and bring some creativity and festivity into our workouts.

I give you The Pumpkin Workout.

Despite the lack of time in the video above we had formulated an entire whole body workout with the pumpkin to use as resistance. Choose your pumpkins wisely as they can get pretty big and therefore heavy!

Always begin your workout with a proper warmup so jog, skip or jump in place for a few minutes to prime your body for the work ahead.

1. Squat and Press

This is a great combination exercise which will effectively target your lower body and also your shoulders. For this exercise you are to stand with your feet slightly wider than shoulder width apart holding the pumpkin with both hands in front of you close to your chest. With your feet firmly planted on the floor slowly lower your body as far down as you can go. Your feet should remain flat on the floor. Slowly raise yourself to the start postion while pushing your pumpkin up and over your head as you stand up.

10 repetitions
1.5 minute rest
10 repetitions
1.5 minute rest
10 repetitions
1.5 minute rest

2. Pumpkin Plank

This exercise is to be performed as shown in the picture except that you will be resting your forearms and hands on the pumpkin. Keep your back straight as it will have a tendancy to sag. You should feel this in your core muscles - abdominals, obliques (sides) and lower back. Hold this position for as long as you can.

Hold for as long as you can
1.5 minute rest
Hold for as long as you can
1.5 minute rest
Hold for as long as you can
1.5 minute rest

3. Pumpkin Single Legged Romanian Deadlift

This exercise requires balance and focus. It targets the hamstrings at the back of the leg as well as the glutes. Place the pumpkin on the floor in front of you. Plant your feet firmly on the ground. Lift one leg up behind you off of the floor and put a slight bend in your knee on your planted leg. Keeping your back straight push your hips back until you can pick up the pumpkin from the floor. Slowly lift the pumpkin up and bring your leg back down by squeezing your glutes. Your back must remain straight and your raised leg should be in line with your back. If you find yourself having trouble keeping a neutral spine than place the pumpkin on a higher surface like a box. Repeat on other leg. Watch the video to see how this works. IF this is too difficult try this exercise with both feet planted on the floor.

8 repetitions per leg
1 minute rest
8 repetitions per leg
1 minute rest
8 repetitions per leg
1 minute rest

4. Pumpkin Push Up

This is a great exercise for targeting your chest muscles, shoulders, triceps and your core all at the same time. With your hands on the pumpkin, your feet on the floor and your back straight, lower your chest by bending your elbows and push yourself back up to the starting position. Repeat. To make this exercise more difficult try placing your feet on the pumpkin and your hands on the floor instead. To make it easier place your knees on the floor instead of your feet.

10 repetitions
1.5 minute rest
10 repetitions
1.5 minute rest
10 repetitions

End this exercise bout with your normal stretching routine and don’t forget to add a bit of cardio to the mix.

And there you have it! A whole body workout just in time for your Halloween festivities to work off that Halloween candy that you may be eyeing lately.

Enjoy! Happy Halloween Everyone!

Posted: October 27th, 2009 at 10:35pm By: stacey