Stay Festive And Enjoy The Fall Season With This Full Body Pumpkin Workout

With fall about to be in full swing, we just can’t get enough of pumpkin spiced everything. Pumpkin season is not going away anytime soon, and that’s why we thought it would be a brilliant idea to extend our love of pumpkins to your workouts.

Now we don’t mean to take your pumpkin to the gym of course, but having a pumpkin around the house might make you want to break a sweat right in your living room every now and then for the rest of the season.

Full Body Pumpkin Workout

Grab a full-sized pumpkin (and maybe one that you can use as a weight) and get those muscles working.

1. Pumpkin Push-Ups


  • Place the pumpkin in front of you on the floor and place your palms on the pumpkin. Jump your legs out to get into a high plank with your shoulders stacked above your wrists.
  • Keep your elbows close and bend your elbows to lower down into a push-up. Immediately press back up. You can modify these on your knees as well.
  • Perform pumpkin push-ups for 60 seconds.

2. Back Lunge with Twists


  • Stand with the pumpkin in your hands and your elbows bent.
  • Step your right leg back to lunge and twist to the left, over the front leg while simultaneously extending your arms straight out in front of you.
  • Turn to face forward and step your right leg in front to come to standing.
  • Perform back lunges with twists for 10 to 15 reps on each side.

3. Triceps Squats


  • Holding the pumpkin in your hands, stand with your feet hip-width apart.
  • Push your hips back and bend your knees to squat, making sure your knees stay behind your toes.
  • Immediately stand up and as you come up, straighten your arms to lift the pumpkin overhead.
  • Perform triceps squats for 10 to 15 reps.

4. Pumpkin Twists


  • Sit on your mat and bend your knees to hover your feet a few inches above the mat. Lean back slightly and grab a pumpkin with your hands.
  • Twist your torso to the left and come back to center. Then twist to the right and come back to center.
  • Perform pumpkin twists for 60 seconds.

5. Upper Back Rows


  • Hold the pumpkin with your hands and hinge your hips back maintaining a straight back. Straighten out your arms to keep the pumpkin in line with your knees.
  • Bring the pumpkin into your belly and bend your elbows up. Lower the weight back toward the ground to complete one rep. Make sure your back remains flat and doesn’t round during the exercise.
  • Perform upper back rows for 10 to 15 reps.

6. Pumpkin Swings


  • Stand tall and hold the pumpkin with both hands in between your legs. Keep your core engaged and shoulders relaxed.
  • Shift your weight to your heels and lower your buttocks back and down.
  • Explosively bring the pumpkin up and toward the right side with as much power as you can.
  • Gently bring it back to the starting position and keep your hamstrings and glutes engaged.
  • Perform pumpkin swings while alternating sides for 10 reps.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments. 


How to do a festive, full-body pumpkin workout. (2017, October 25). Retrieved from

Glor, N. (2015, December 10). Power Pumpkin Workout. Retrieved from