Happy Friday! I figured Friday the 13th was an appropriate day to start counting down to Halloween (much more appropriate than most retail establishments here in the US who started selling themed products months ago). Since I love every excuse to get people to workout, what better way to mark the time than with a fun pumpkin-themed workout?
I'm posting a video each day on my Instagram account (
If you don't have a pumpkin, use a medicine ball, dumbbell, jug of water or just about anything else that weighs from 8-15 pounds (depending upon your fitness level). I am starting out with a pretty simple move--a goblet squat. Squats are one of the most basic human movements and they work pretty much your entire body if you are performing them correctly. You should be incorporating them into your regular workout routine, or they are great to just add in to break up all of the sitting that so many of us do all day.
For this particular variation, hold the pumpkin (or other weight) at chest level throughout the entire movement. Make sure you push your hips back as you sink into the squat position and try to keep your weight mostly back into your heels. Try to get as deep into the squat as you can before your back starts to round out and you lose posture (everyone's mobility is different, so some people can get lower than others). You want to keep a nice strong core throughout the movement and not let your shoulders or back to round out.
Many people are very weak in their glutes (butt muscles), so it is important to really try to activate those muscles. I will sometimes cue my clients by telling them to think about squeezing a walnut between their cheeks (and I'm not talking about the ones on your face) as they push up into the standing position. If you want to make this move a little bit tougher, push out the pumpkin at the bottom of the move like you are doing a chest press before you stand back up from your squat. :)
What are some of your favorite exercises? Check back daily for the next few weeks if you want to see some other moves! Perhaps I will show you a new variation to one of your favorites. ;)
