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An illustration of a man doing a squat while holding a pumpkin.

As we get into this time of year, it can feel stressful with extra commitments and celebrations. And although I think it’s important to enjoy the season, I’m usually coaching my clients to hold onto a few daily healthy habits throughout the next few months — including moving their bodies with exercise on a regular basis.

This workout is a fun, full-body sweat session that’s easy to do at home and something the entire family can join in on. To add some challenge, incorporate a big pumpkin (holding with two hands) or two small pumpkins (holding one in each hand).

The Workout

Exercise Amount Total
Front Squat 10 reps 20
Walking Lunge 10 reps (each side) 20 (each side)
Front Plank 30 seconds 1 minute

Repeat

Side Lunge 10 reps (each side) 20 (each side)
Pushup 8 reps 16
Plank to Pushup 6 reps 12

Repeat

Step Up 10 reps (each side) 20 (each side)
Row 8 reps 8
Reverse Crunch 10 reps 20

Repeat

Reverse Lunge 10 reps (each side) 20 (each side)
Dips 8 reps 16
Side Plank 12 reps (each side) 24 (each side)

Repeat

Burpee 30 seconds 1 minute

The Moves

Front Squat

  • Stand with your feet about shoulder-width apart. Brace your abdominals.
  • Lower your body as if you’re going to sit in a chair. Keep your knees in line with your second and third toes, and keep your trunk from leaning too far forward.
  • Once your thighs are parallel to the ground, push into the ground to move back to the starting position.

Walking Lunge

  • Stand with your feet shoulder-width apart.
  • Step forward with one leg, pushing the weight into your heel.
  • Bending the knee of your forward leg, lower down and gently touch your back knee to the ground, pausing for one second.
  • Push your forward foot into the ground while bringing your opposite leg forward to get yourself to a standing position.
  • Repeat this movement, “walking” forward as you lunge, alternating legs.

Front Plank

  • Lie on the floor face down. Place your hands flat on the floor, just below your shoulders.
  • Contract your abs and glutes prior to starting the movement.
  • Push through the ground with your forearms, hands, and toes, slowly raising yourself up until your body is in a straight line. (Try to lift your entire body off the ground at one time.)
  • Hold the top position for 30 seconds.
  • If you feel it in your lower back, tighten your abs more. If the feeling continues, reduce the time and do multiple sets until you have held the top position for a total of 30 seconds.

Side Lunge

  • Stand with feet about hip width apart.
  • Keeping your chest proud and shoulders squared over your hips, step to the side with one foot.
  • Push your butt back to allow the knee of the lead leg to bend until it forms a 90-degree angle. (Adjust the length of your stride as needed to accomplish this.)
  • Keep the bent knee in line with the middle toe of that leg. Your other leg will be straight.
  • Reverse the movement by stepping your lead leg back to the starting position.
  • Complete desired number of reps, and repeat on opposite side.

Pushup

  • Position yourself on your hands and knees, placing your hands slightly wider than shoulder-width apart.
  • Lift your knees off ground and bring your feet back until your body is in a straight line.
  • Keeping your elbows slightly below your shoulders, lower your body until your chest nearly touches the floor.
  • Push through the ground to lift yourself back to starting position.

Plank to Pushup

  • Assume a plank position: Lie on the floor face down. Place your hands flat on the floor, just below your shoulders. Contract your abs and glutes. Push through the ground with your forearms, hands, and toes, slowly raising yourself up until your body is in a straight line. (Try to lift your entire body off the ground at one time.)
  • One arm at a time, lower to place your forearm flat on the ground. Keep your body strong and straight.
  • One arm at a time, raise back to a plank position with your hands flat on the floor.

Step Up

  • Stand tall in front of a box or low bench.
  • Place one foot flat on the surface so your knee is bent at a 90-degree angle.
  • Use your elevated foot to push your body up until your leg is straight. Pause. Lower back to the starting position.
  • Repeat on the opposite side.

Row

  • Hold pumpkins in both of your hands in a neutral grip at the sides of your body.
  • Keeping your arms and back straight, bend forward at your hips roughly 50 to 60 degrees.
  • Focusing on pulling your elbows up, bring the pumpkins toward the lower part of your chest, squeezing your back at the top.
  • Slowly lower the dumbbell to the starting position.

Reverse Crunch

  • Lie on the ground on your back, with your arms at your sides and your legs straight.
  • Bracing your abs and glutes, bend your knees slightly as you lift your feet until they are above your hips, then straighten your legs while bringing your feet up to the sky, lifting your hips and back off the ground.
  • Return to the starting position in a controlled manner, tapping your feet to the ground.

Reverse Lunge

  • Stand with feet about hip width apart.
  • Keeping your chest proud and shoulders squared over your hips, step backward with one foot.
  • Allow both knees to bend until they form 90-degree angles. (Adjust the length of your stride as needed to accomplish this.)
  • Keep your front knee in line with the middle toe of that leg. Your back knee can graze the floor, but take care not to relax at the bottom of the move.
  • Reverse the movement by stepping your rear foot back to the starting position.
  • Repeat on both sides.

Dips

  • Sit down on a bench, placing your hands next to your thighs.
  • Walk your feet out and straighten your legs, lift your hips and glutes off the bench, and hold there with your elbows extended straight.
  • Bending at the elbows, lower your body down as far as you can go, or until your arms form a 90-degree angle.
  • Push up through your palms, squeezing your triceps on the top for one second.

Side Plank

  • Lie down on your side with your feet together, one elbow directly below your shoulder, and your forearm flat against the ground.
  • Contract your glutes and abs.
  • Pushing through the ground with your forearm, raise your hips and knees off the ground until your body is straight.
  • Hold at the top for one second. Return to starting position.

Burpee

  • Standing with your feet shoulder width apart and arms at your sides, squat down and place your hands on the floor, about shoulder width or slightly wider.
  • Keeping your arms extended, jump your legs back and land in a plank position. Your body should be in a straight line from head to heels.
  • Jump your feet toward your hands to return to the squat, then jump into the air with arms overhead, fully extending your hips and squeezing your glutes.

Keep the conversation going.

Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group.

anika-christ
Anika Christ, RD, CPT

Anika Christ is a registered dietitian, personal trainer, and the director of client optimization at Life Time. She’s known to many as “Coach Anika,” and is one of the original virtual coaches who continues to lead a number of digital programs each year. She started at Life Time in 2008 and has spent her entire career helping build Life Time’s nutrition and fat-loss programs. When she’s not at work, she enjoys reading, lifting weights with her husband, and playing with her two daughters.

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