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A wicked Halloween workout with a pumpkin!

Weight Management Isn't Scary

Things that are scary: Witches, ghouls, zombies and clowns. The current political landscape. Climate change. Childhood obesity statistics rising to a record high. 

Things that are not scary: Weight management, exercise and making healthy habits ?  

Starting (or returning) to exercise can feel daunting and intimidating. But we’re all about making it fun and accessible for everyone – so grab a pumpkin and stick on your favourite Halloween tunes for this spooky sweat-inducing workout.  

When choosing your pumpkin, make sure you pick a comfortably challenging weight for you. If you’re a beginner, choose a small pumpkin weighing between 1-3kg. It should add a little bit of resistance, but not be so heavy that you can’t complete the exercises with good form.  

DISCLAIMER: These exercises are just to give you an idea of how you can keep fit at home without the need for any fancy equipment. You should consult your doctor before beginning this or any other fitness routine. To avoid injury, ensure you are performing the exercises with the correct weight for your abilities. If you are unsure, consult an exercise professional to coach you through the exercises with correct form.   

Toe Taps

Place the pumpkin on the floor in front of you.  

Stand up straight, gently tap the ball of your right foot on top of the pumpkin, your left foot remains planted on the floor.  

Push off your left foot to switch your feet over in mid-air. You should land with the ball of your left foot on the pumpkin and your right foot on the floor.  

Continue to alternate your feet for 45 seconds.  

Make it harder: Speed it up to really challenge yourself!  

Make it gentler: To remove any impact from your knees, take out the little jump and simply tap your right toe on top of the pumpkin, and return your right foot to the floor, before switching to the left toe.  

Uneven Push Ups

Place one hand on the pumpkin and the other hand on the floor.  Your hands should be slightly wider than shoulder width, and at shoulder height. 

Beginners can perform this exercise on their knees, or if you’re more advanced – try it on your toes! Brace your abs tight and keep your back nice and straight, right from your neck down to your hips.  

Bending from the elbows, lower your chest towards the floor, then push the ground away to push yourself back up to the starting position. Perform 5 push ups on one side, then switch so your other hand is on the pumpkin.  

Overhead Press

Start standing with your feet hip width apart and a neutral spine (stand up tall!) 

Hold the pumpkin at your collarbone with your palms facing inwards.  

Push the pumpkin directly overhead until your arms are straight. Keep your shoulders down away from your ears.

Goblet Squat

Stand with your feet slightly wider than hip width apart with your toes pointed slightly outward. Hold the pumpkin at your chest, keeping your elbows tucked in close to your body.  

Keeping your chest lifted, tummy muscles engaged and your back straight, bend your knees, sending your bum and hips backwards – as though you are sitting on a chair.  

As you reach the bottom of your squat pay attention to your knees. Your knees should not come further forward than your toes, and they should remain parallel to tour hips and feet – NOT angling inwards or outwards.  

At the bottom of your squat, squeeze your thighs and glutes (bum muscles) and push through your heels to stand back up to the starting position.  

Glute Bridges

Lie on your back with your knees bent. You want to try and get your spine flat against the floor – do this by bracing your abs and tilting/scooping your pelvis up towards the ceiling.  

Place the pumpkin on your hips for added resistance. 

Press through your heels to lift your bum off the floor and push your hips up to the ceiling. Squeeze your glutes (bum muscles) as you push upwards.  

Pause at the top – from your knees to your shoulders should be a straight line, and then carefully roll back down to the starting position – remember to keep your tummy muscles tensed to protect your back.  

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