Yes, You Really Can Tone Your Entire Body With A Pumpkin

Photo: Shauna Harrison

We love costumes, candy, and pumpkin-carving as much as ever. But we also know there’s a whole other side to Halloween—a world of spiritual significance to tap into. So, leading up to October 31, we’re sharing content aimed to help you connect with your transcendent potential and more effectively create the life you want, from the inside out. In other words, to manifest magic. 

Today, we’re sharing a fun seasonal workout that will leave you feeling strong, energized, and empowered.

If you're doing Halloween right, you're probably planning to wear an awesome costume and eat tons of candy (seriously, even Tom Brady is doing it).

If you want to have even more fun than usual this October 31, head to the pumpkin patch and give these workouts a try. Between all those haystack jumps and pumpkin extensions, your core, arms, and legs will be fired up in no time.

Pumpkin Plyometrics.

Here's your step-by-step guide.

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Toe taps:

Start with your right foot on the floor and left toes on the pumpkin (just the toes; don't step on/smash the pumpkin!). Hop to switch to right toes on the pumpkin. Continue to switch feet remembering to keep the toes light.

Lateral hops:

Start on one side of the pumpkin. Using your arms, hop over the pumpkin sideways to land on the other side. Repeat back and forth.

Tuck jumps:

Start with both feet facing the pumpkin. Hop up and over the pumpkin, driving your knees toward your chest. Turn around hop back.

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Squat touch:

Stand with both feet facing the pumpkin. Hop out into a wide squat as you tap the pumpkin with one hand. Hop feet back together. Hop into a wide squat touching the pumpkin with the other hand. Repeat.


Here's your step-by-step guide.

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Haystack jumps:

It's box jumps on a haystack. Stand facing the haystack. Using your arms, squat down to jump up and land on the haystack with both feet firmly planted and butt back and down (start in a squat; end in a squat). Step down one foot at a time. Repeat.

Decline push-ups:

Start with your feet on the haystack. Come into a plank position with your hands under your shoulders. Bend your elbows to lower toward the ground and push-up. Repeat. If this is too much, you can turn around and put your hands on the haystack, you can drop to your knees on the haystack, or do regular push-ups.

Haystack toe taps:

Start with right foot on the haystack, left foot on the ground. Hop to switch left foot on the haystack. Repeat.

Decline cross climber:

Start in the decline plank position, toes on the haystack, hands on the ground. Pull your right knee toward your left elbow/shoulder. Set it back to decline plank. Drive your left knee toward your right elbow or shoulder. Set it back into decline plank. Repeat.

Haystack hops:

Start sideways to the haystack with your right foot on and left foot on the ground. Bend your knees and drive off the right leg to hop up while the left knee comes up toward your chest. Land back down with bent knees. Repeat. Turn around and repeat on the other side.

Dip and toe touch:

Start seated, facing away from the haystack. Bring your hands onto the haystack, fingers off the front, knees bent, and feet flat on the floor. Press through your hands to lift your butt up off the haystack. Bend your elbows to lower into a dip. Press up to straight. Leave left hand pressing and extend right hand as you bring left foot off the floor so that the hand and foot touch. Hand and foot return to starting position. Bend elbows to dip again. Press up straight, and this time leave right hand as you extend left hand to right foot. Repeat.

Pumpkin Core Workout.

Here's your step-by-step guide.

Toe reaches:

Start on your back with the pumpkin in your hands. Send your feet straight up so that you're in an "L" position, while your arms with the pumpkin extend overhead. Bring pumpkin up to reach for your toes as you crunch. Lower back down and repeat.

Russian twist and press:

Start in a seated position with your feet flat on the floor or lifted off the ground. Pumpkin is in both hands. Twist with the torso to the right side, bringing the pumpkin and your gaze with you. Twist to the left side. Press the pumpkin forward and pull it back in. Repeat twist right, twist left, and press.

Scissor taps:

Start on your back, legs straight up, pumpkin in hands also straight up. Scissor the legs back and forth as you tap the feet on the raised pumpkin.

Shauna Harrison

Ph.D. & Movement Advocate
Shauna Harrison, Ph.D., is a self-proclaimed nerd, hip-hop head, jock, and yogi. Teaching fitness was a side gig for Shauna while she attended Stanford, UCLA, and Johns Hopkins. Twenty years, three graduate degrees, and multiple brand partnerships later, she is now a full-time movement advocate. She is a TRX® ambassador; creator of Muscle & Flow, #SWEATADAY, and Hip Hop Cycle®; and is also the creative director and a lifestyle athlete for Zenrez. What is your wellness philosophy? If I had to put my philosophy into words, I would say it revolves around two different concepts. The first, and the most important, is the WHY. It is very easy to get caught up in "this diet will help you shed pounds instantly," "these are the only 5 exercises you'll ever need," etc. But, why? Why do we want to lose weight (or insert any other outcome)? Is it to fit in? To meet societal standards? Or is it to function better and prolong our lives? The underlying "why" that we don't often think about is crucial. When you can identify and embody that "why?" it becomes second nature. Wellness is then part of your "job" as a human to take care of the body you were given. It is also a gift that you get to give yourself every single day. What brought you into wellness?In terms of fitness itself, I always say that I got into fitness for all the wrong reasons, but I stayed for the right ones. I got into it as a means to a very unhealthy, unachievable end. I was very insecure about my body, very type A and very into (and good at) being controlling about my movement and my caloric intake. It was the perfect recipe for an eating disorder, and that is exactly what happened. It took awhile, but eventually I came to see movement as a way to get into my body instead of trying to do anything I could to get out of it. I started appreciating the capability that I had, seeking challenge, and really learning to be in awe of the amazing suit that we wear. This process of taking better care of myself from my most inner emotions all the way out to my most external actions towards others was my entry into wellness. What does You. We. All. mean to you?We talk a lot about "holistic" approaches in wellness with regards to considering the entire spectrum of body, mind and soul, all dimensions of care techniques and all aspects of the world we encounter. To me, You. We. All. is the holistic approach to world wellness. We consider the entire spectrum of our species, all dimensions of the communities that surround us and all aspects of the planet we inhabit. It's inclusive. It's cooperative. It's synergistic. It's reciprocal. What empowers you?Hip hop. Not to say that every hip hop song ever made uses empowering language, but beats and rhymes do, in fact, give me life.
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Shauna Harrison

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