4 Fun Pumpkin Exercises

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A Halloween workout? Well, it doesn’t take a mad scientist (or a person dressed as one) to realize that a pumpkin can be used as a weight, making them perfect for these pumpkin exercises! The Halloween gourds grown for carving typically range from two pounds to 25 pounds… though the biggest pumpkin ever weighed in at a monstrous 2,323 pounds.

But enough pumpkin trivia. We are here to sweat.

We consulted with pumpkin lover Mario Godiva, a holistic health coach and certified Equinox fitness trainer. For these festive pumpkin exercises, he recommends two pumpkins. For the push-up, use a flatter, heavier pumpkin so you don’t lose your balance and take a nosedive into the squash. “You’re going to have to be a little careful,” Godiva advises, “which actually makes you work a bit harder for balance and stability.” For the other exercises, choose a second, lighter pumpkin.

Here are weighted pumpkin exercises to ensure that you’re a fit gypsy, a limber ghost, or just a downward-dogging little devil in the pumpkin patch this year. Aim for 15–20 reps per move.

If you’re looking for even more body-chiseling workouts when you’re done, head to Beachbody On Demand for a whole selection of them! If you want a strength training workout, try Body Beast (although you might want to use actual weights for these, not just pumpkins). There are also plenty of cardio workouts to choose from, like the MMA-inspired CORE DE FORCE or the time-efficient FOCUS T25. Want a little of both? Just cue up Shift Shop, which includes both cardio and strength workouts! For more details, here’s a full breakdown of the most popular Beachbody programs.

 

Pumpkin Exercises to Do This Halloween

1. Pumpkin Staggered-Hand Offset Push-Up

Target Muscles: Chest
How to do it:

  • Assume a push-up position (feet together, body straight from head to heels, arms straight, hands in line with and slightly wider than your shoulders) with a pumpkin three inches in front of your right hand.
  • Place your right hand on the middle of the pumpkin, squeezing your glutes and bracing your core to keep your body rigid (and your hips from sagging). This is the starting position.
  • Keeping your elbows tucked, lower your chest until it almost touches the floor. Pause, then push yourself back up to the starting position.
  • Switch sides for each set.

 

Pumpkin Exercises to Do This Halloween

2. Pumpkin Pick Up and Press

Target Muscles: Glutes, quads, shoulders
How to do it:

  • Stand with your feet slightly wider than shoulder-width apart and turned out 15-degrees with the smaller pumpkin between them.
  • Keeping your back flat, straight, and core braced, lower your body and grab the pumpkin with both hands. This is the starting position.
  • Straighten your legs as you lift the pumpkin to chest level.
  • Now press it overhead until your arms are straight. Pause, and then reverse the movement, lowering the pumpkin to the floor. That’s one rep.

 

Pumpkin Exercises to Do This Halloween

3. Pumpkin Loaded Lunge

Target Muscles: Quads, glutes, shoulders, core
How to do it:

  • Stand tall holding the smaller pumpkin straight overhead with both hands.
  • Keeping your back flat, straight, and core braced, take a large step forward with your right leg, lowering your body until your right thigh is parallel to the floor (don’t let your left knee touch the ground).
  • Pause, and then push back up to the starting position. Do equal reps with both legs.

 

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4. Seated Pumpkin Twist

Target Muscles: Core
How to do it:

  • Sit on the floor with your knees bent, holding the smaller pumpkin in front of your chest with both hands. Lean back slightly.
  • Keeping your back straight and core braced, rotate your torso as far to the right as you can, and then as far to the left as you can. That’s one rep.
  • Not challenging enough? Hold the pumpkin farther away from your chest.

 

Pumpkin Exercises to Do This Halloween

5. Pumpkin Goblet Squat

Target Muscles: Quads and Glutes
How to do it:

  • Hold a smaller pumpkin in front of your chest
  • Set your feet slightly wider than shoulder-width apart. Keeping your back flat and elbows pointed down, push your hips back and lower your body until your thighs are at least parallel to the ground (your elbows should touch the insides of your knees).
  • Pause, and then slowly push yourself back up to the starting position.
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