It turns out that pumpkins are good for more than stoop decorating and jack-o’-lantern contests. Make use of nature’s kettlebell with these workout moves, courtesy of New York Sports Club’s master trainer, Eric Salvador. All you need is a 5 to 10 pound pumpkin.?A witch’s hat, worn by the instructor pictured, is optional — but totally festive. Try these exercises if you dare!
1. Spider Squats
Holding a pumpkin, perform a squat. Place your feet shoulder width apart, abs pulled in. Squat down slowly as you sit back on your heels, keeping good posture with chest up, shoulders back and chin level. Lower as far as you can, keeping knees behind the toes and not going below 90 degrees. Try for three sets of 20.
2. Jack-o-Lantern Jumps
Start standing with feet about six inches apart. Bend knees and sit down to a 90 degree angle. Lift the pumpkin vertically overhead. With a power jump, leap up and take a giant hop forward. Keep the pumpkin straight overhead as you jump to the front, to the sides and to the back. Try for four sets of four.
3. Creepy Crunches
Lie on your back with hands holding a pumpkin over your chest, feet about two feet apart, flat on the floor, knees bent. To start the exercise, lift your legs vertically, toes pointing toward the ceiling. Next, holding the pumpkin, lift your shoulder blades off the ground and extend pumpkin vertically toward toes. Try for three sets of 20.
4. Lurking Lunges
Stand in split stance, right leg in front, left leg in back. Holding a pumpkin, extend your arms in front of you. Bend both knees and lower into a lunge, keeping front knee behind the toe and knees at no lower than 90 degree angles. Once lowered, rotate core 90 degrees to the right and then repeat to the left. Try for three sets of 20.
5. Tombstone Twist
Standing with your feet shoulder width apart and the pumpkin in your hands, extend your arms up and out and hold the pumpkin in front of you. Rotate your arms and upper body from side to side, pivoting your opposite foot for more range of motion. Try for three sets of 20.
Want more ghoulish fun?
Hit DavidBartonGym’s RIP’d class on Oct. 31 for a workout that, when done within two hours of a big meal (or after eating all that candy!) can help prevent your body from storing fat. Visit www.david
bartongym.com.
