A 24 minute total body workout – using a pumpkin! Substitute a medicine ball for a pumpkin and do this workout any time of year.
Guys, I did something silly.
In all fairness though, I am quite possibly the biggest dork in the universe, so this really shouldn’t come as a surprise. Bestie can attest to this, as can my siblings who are frequently embarrased by my sheer dorkiness. Regardless, I think this workout is pretty dang cute, and so did my oldest Nugget [wait – does that make me even dorkier?].
The Great Pumpkin Workout
- Pumpkin [the heavier the better!]
- Gymboss Timer [or any timer app!]
Notes: A medicine ball can easily be sustituted for the pumpkin in this workout so that you can do this workout any time of year. When using a pumpkin, please make sure the thing is sturdy! Obviously don’t use a carved pumpkin and try to use a fresh one so that it is nice and stable.
This workout uses a timer, so you aren’t counting reps. Well, you should count reps because you should always be trying to beat your previous rounds’ amount, but the timer tells you when to start and when to stop. My Gymboss timer is a constant in my workouts, from tabata training to interval work, and it’s the perfect tool for workouts like this. Set it for 40 seconds of work and 20 seconds of rest for 24 rounds total. That will be 8 exercises per round repeated 3 times for a total of 24 minutes [since 1 move with both work and rest equates to one minute].
Squats – With feet placed hip-width apart, hold the pumpkin in your hands in front of you. Lower yourself into a squat, keeping your back straight and your chest up. Push your weight back into your heels and stand back up. Repeat until time.
Lunge & Twist – Standing with feet together and the pumpkin in both hands, step right foot forward into a lunge. Once you are in a full lunge, twist over your bent leg. Twist back to center and step back to starting position. Switch sides and repeat until time.
Off-Set Push-ups – Begin in push-up position with both hands on top of the pumpkin. Lift left hand and place it to the side so that your hands line up under your shoulders. Perform a push-up. Bring your hand back on top of the pumpkin. Switch sides and repeat until time.
Mountain Climbers – With both hands on top of the pumpkin, begin in plank position. Keep your spine straight and arms strong as you bring your right knee into your chest, quickly placing it back to the starting position and switching to your left. Continure switching legs quickly until time.
Hop-Overs – Stand on one side of the pumpkin. Explode upwards and sideways, jumping over the pumpkin. If you aren’t sure that you can clear the pumpkin, use the pumpkin as a guide so that you aren’t jumping over it but are still jumping as high as you need to.
One Leg Squat – Stand on your right leg with the pumpkin in both hands in front of you. With balance, slowly squat down. Push yourself back to start. Perform one leg squats on right leg for 20 seconds before switching to the left. Continue until time is up.
Toe Taps – With pumpkin on the floor in front of you, bring your right foot up and tap the top of the pumpkin. Place foot on the ground and quickly lift your left foot to tap the top of the pumpkin. Continue quickly tapping the top of the pumpkin until time is up.
Cross Body Climbers – With both hands on top of the pumpkin, begin in plank position. Keep your spine straight and arms strong as you bring your right knee across your body towards your left underarm, quickly placing it back to the starting position and switching to your left. Continure switching legs quickly until time.
What This Workout Targets:
Legs, core, cardio and even the upper body gets a good chunk of work in this total body workout. Your lower body will get the most work, which means that your heart-rate is going to skyrocket several times during this workout. If the goal is to burn calories and create muscle, then we need to feel that burn!
Why You’ll Love It:
It’s fun! I mean seriously, who doesn’t get a kick out of hefting a big ol’ pumpkin around? It’s also quick, simple and oh, did I mention its effective? Cause it is!
So whose going to be hefting a pumpkin around for their workout?