Why a pumpkin?
If you think about it, a pumpkin is like a big weighted medicine ball. While I wouldn’t recommend you try bouncing your pumpkin ... you can certainly use it like you would a medicine ball. The thing I love about using a pumpkin is you can get them in all different shapes, sizes, and weights.
When you’re using a medicine ball it’s perfectly round, easy to grip, and has even weight distribution. A pumpkin on the other hand can provide much more of a challenge to your core and abdominal muscles because of the irregular shapes and sizes.
Pumpkin Mountain Climbers
Place both hands on the pumpkin in a push-up position and raise your hips so you have a flat back. Keep your abdominal muscles tight and try to maintain as straight as possible as you bring one leg in towards your chest at a time. Squeeze your abs as you bring the leg in. 10-15 reps per side.
Pumpkin V-sit Twist
Lay on the ground in an upright position with your feet crossed and slightly leaning back. Take the pumpkin with both hands and rotate it side to side. Raise your feet off the ground for more of a challenge on the core. Keep your abs tight throughout the movement. 10-15 reps per side.
Start by holding your pumpkin straight out in front of your chest and go down into a squat position. As you go down into the squat bring the pumpkin with you and lower it between your legs. Come out of the squat position bringing the pumpkin with you and extending it overhead with your arms straight. Repeat. Keep a flat back and your arms straight through the movement. 10-15 reps.
Pumpkin Diagonal Chop
Start by holding your pumpkin with straight arms but off to one side. Squat down bringing the pumpkin with you, chopping with it in a diagonal arch pattern. Try to keep the pumpkin away from your body and your arms straight as this is what really works the core. Holding the pumpkin close to your body or with “alligator arms” won’t make the exercise very effective.
Pumpkin Squat Thrust
Start with the pumpkin at chest height holding it with both hands. Go down into a squat position and drive back to the starting position while pushing the pumpkin over your head. Return to chest height and repeat. 10 -15 reps
Pumpkin Burpees
With the pumpkin on the floor in front of you, squat down to the floor, grab the pumpkin and extend your legs out and back with a jump to assume a push-up position. Perform a push-up with your hands on the pumpkin and then reverse the movement to stand back up. Repeat for 10-15 reps.
Pumpkin Lunge with Front Raise
Start by holding the pumpkin with both hands to one side at hip level. Step forward into a lunge position and in the process raise the pumpkin overhead with straight arms. Bring the pumpkin up to a point right above your head and then as you come out of the lunge and back to the starting position, chop the pumpkin back to your side. Alternate legs. 10-15 reps per side.
Pumpkin Lateral Reaches
Start by holding the pumpkin with both hands at chest height. Take a big lateral step to one side and lower the pumpkin down over your foot. Push off the lead foot and return to the starting position with the pumpkin at chest height. 10-15 reps per side.
Pumpkin Push-Up’s
This is one of my favorite pumpkin exercises as it really challenges the core and abdominals, not to mention your chest, arms, and shoulders. Now, there are several different variations of ways you can do a pumpkin push-up.
I’ll review the three most common:
Both hands on pumpkin: start with both hands on the pumpkin and get yourself in a push-up position. Lower yourself down towards the pumpkin and then return to the starting position. If this is too difficult, you can go to your knees instead of a plank position for your push-up’s.
One hand on the pumpkin, one hand on the ground: complete your push-up’s this way for a real challenge to your core, but also your shoulder stabilization. Try rolling the pumpkin back and forth between hands for an even greater challenge.
Feet on pumpkin: place both feet on the pumpkin and complete your push-up’s.
