4 Fall Fitness Moves - with pumpkins!

On my recent apple picking trip to Stuart's Farm in Granite Springs, NY, I saw a pile of medium-sized stemless pumpkins, and I couldn't help myself.

I knew I was about to indulge in fresh apple cider donuts (yes, plural), and I saw an opportunity to get in a quick burn first!

This goes to show that there's hardly an excuse to miss a workout, even if it is a quick hit like this one. Take a look, and who knows, maybe you'll be inspired to have a different kind of Halloween party this year!

Do each exercise below as described, and go through the circuit once for a quick sweat or 3 times for a complete workout.

"Goblin" Squats

1. Stand with a pumpkin in front of your chest and your feet slightly more than hip width apart.
2. Start to squat by sticking your butt back and down, while trying to keep your chest up and back flat.
3. Squat down until the backs of your calves touch the backs of your thighs or your quads are parallel to the ground.
4. On your way back up, make sure your knees track over your feet, slightly turned out, and think of the squeeze of your butt being the force that elevates you back to standing.
5. Since every pumpkin is different, do enough reps until your last 2 are a challenge (ideally 12-15).

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Pumpkin Plank Hold

1. Get a friend and a pumpkin.
2. Assume plank position on your forearms, ensuring there's a straight line down from your shoulders through your elbows to the ground, and another straight line from the back of your head to your heels.
3. Have your friend place a pumpkin on your lower back and hold without the pumpkin rolling off or you falling down from the weight. This will work your entire core, especially if the pumpkin is lopsided and you have to keep it from falling! (Way harder than it looks)
   
4. Hold for 60 seconds.

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Trick-or-Treat Curtsy Lunges

1. Start standing up straight with a pumpkin in front of your chest and feet hip width apart.
2. While keeping your back straight and chest up, take a big lateral step with your left leg behind and to the right of your right leg.
3. Start to lunge down so both knees are bent at a 90-degree angle and your thighs are crossing one another.
4. Push off the heel of your right foot to return to start and switch to the other side.
5. Alternate sides, 10 reps each.

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Jack-O-Lantern Shoulder Press

1. Start with a pumpkin in front of your chest (about an inch in front so it isn't leaning on you).
   
2. Lift the pumpkin overhead until your arms are straight and pointing to the sky.
3. Be sure to bring it down slowly, resisting gravity. 
4. Do 10 slow reps. Don't drop it on your head.

By Stacy

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