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Get the whole family involved in this fun and festive workout by replacing medicine balls with pumpkins. Grab a fresh pumpkin from your local grocery store or pumpkin patch (everyone should be able to lift the pumpkin above their head) and go out to the backyard or head to your local park for this fun and challenging workout both adults and kids will enjoy.
Complete three to five rounds of the following exercises. Each round can be done together as a family, or you can split into two “teams” so when one team is working, the other is resting.
Ground Tap to Overhead Press: 12 reps
Start by holding the pumpkin in both hands with your feet hip-width apart. Hinge over to tap the pumpkin on the ground. Then stand up and push the pumpkin over your head. This is one rep.
Lateral Hop Overs: 20 reps total, 10 on each side
Place your pumpkin on the ground and stand next to it. Jump with both feet sideways over the pumpkin, quickly hopping back and forth over it.
Russian Twists: 16 reps total, 8 on each side
Sit on the ground with your knees slightly bent and the pumpkin on one side of you. Your feet can be off the floor or lightly touching. Pick up the pumpkin and rotate it from side to side, lightly touching the gourd to the ground. Your eyes should follow the pumpkin.
Reverse Lunge + Rotation: 12 reps total, 6 on each side
Holding the pumpkin with both hands, step back with the left leg into a lunge position while simultaneously rotating the pumpkin over your right front leg. Step forward and repeat on the opposite side.
Mountain Climber + Push Up: 4 reps total (10 mountain climbers + 1 push up = 1 rep)
Place both hands on the pumpkin and extend your feet out into a plank position. Pull one knee to your chest at a time. Complete 10 mountain climbers (five on each leg). Then do one push up, getting your chest as close to the pumpkin as you can. That is one rep.
BONUS: Pumpkin Slam
For a fun finale (and if you want to get rid of your pumpkins), lift the pumpkin overhead, then drive the hips back while keeping the back flat and slam the pumpkin into the ground using your whole body. Warning: This will be messy!
Written by Gini Grimsley, MS, CSCS
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