Power Pumpkin Workout
The Power Pumpkin Workout
Here's a pre-pumpkin carving activity: Before you decorate the jack-o-lanterns, grab that heavy gourd and use it to tone your trouble spots with this full-body workout! My new video, the Slimnastics Stability Ball Workout was the inspiration for these moves, because you typically use a medicine or stability ball to perform them, but if you have a pumpkin laying around anyway (I have my four-year-old to thank for mine!) why not put it to good use?
How it works: Do 20 reps of each execise. Repeat the entire series 3 times.
Targets: Triceps, biceps, shoulders, inner and outer thighs, glutes, quads, pectorals, upper back, obliques and lower abs
You will need: Pumpkin (8-20 lbs)
Back Lunge with a Twist
A Stand tall with the pumpkin in your hands with elbows bent. Lunge right leg back and twist left over front leg (make it harder by extending the arms straight out in front of you, then twisting).
B Turn forward and step your right leg forward to meet left and come to standing. Repeat on the other side for one rep.
A Squat while holding the pumpkin behind your neck, with elbows close to your head. Be sure to sit back as if to sit into a chair, and keep your knees from going too far forward.
B Stand up and lift the pumpkin directly overhead by straightening the arms. That's one rep.
A Hold the pumpkin in left hand for 5 seconds.
B Lift the pumpkin overhead to work the shoulders.
C Bring the pumpkin down into the palm of right hand and hold for an isometric contraction of another 5 seconds. Push the pumpkin back overhead in both hands to complete one rep.
Plie Squat and Reach
A Hold the pumpkin in hands with arms bent and legs wider than shoulder's width apart. Bend knees to plie squat and straighten arms to lower the pumpkin.
B Come back to standing and biceps curl the pumpkin up to your shoulders. Extend arms to reach the weight over head and engage shoulder muscles. Come back to start for a complete rep.
Upper Back Row
A Hold pumpkin and hinge at hips with back flat and knees soft. Extend arms to reach pumpkin toward ground at knee level.
B Pull the pumpkin in toward your navel and bend elbows up toward sky. Lower weight back toward ground for one rep.
(Trainer tip: Make sure back is flat, not rounding. If shadow looks rounded, stick booty back and pull shoulders up.)
V Sit and Twist
A Sit on ground and lean back, so that abs engage. Back should be flat and diagonal from the ground, starting at the tailbone and continuing straight through the spine, long through neck and up the crown of head. Make it harder by lifting feet up to tabletop.
B Lower pumpkin to right hip, then lift overhead.
C Lower pumpkin to left hip to complete one rep.
Reach and Crunch
A Lay on ground and extend arms (holding the pumpkin) and legs long so they are a few inches from the ground.
B Pull knees in and crunch the shoulders off the gound while reaching the weight toward feet. Lengthen again for one rep.
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