Focus On Fitness > Freaky Fat-Loss Pumpkin Workout

Focus on Fitness

 

In light of the approaching holiday season, BJ Gaddour, CSCS, bootcamp and metabolism expert, and CEO of StreamFIT.com, has put together a four-minute, crazy core, fat-loss workout using a pumpkin.

“The pumpkin has a good amount of load to it, and it’s cumbersome,” explains BJ. “It’s hard to grab, so it’s going to force you to use more muscle than you would otherwise with a professionally graded medicine ball.” And it’s fun to try something different.

This quick mini-routine—which includes 30 seconds of high-intensity work and 30 seconds of rest sequenced for four minutes—will have a post workout effect that will elevate the metabolism. “So, you’ll continue to burn fat after your workout,” says BJ. Metabolic training is a fusion of cardio, strength, and mobility. “It’s total fitness, and it’s what you’d want to do in 30 minutes if you only had 30 minutes,” says BJ. “You don’t just want cardio, you don’t just want strength; you want to do it all.” That’s why it’s so popular right now; you don’t have to break your workouts into distinct categories. Metabolic training is kind of a melting pot—it does it all. BJ created the following routine of exercises using a pumpkin to help you get the most out of your workout time and “scare” the calories away! Perform each exercise for 30 seconds, with 30 seconds of rest between each exercise. The entire routine should take about four minutes total.

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Pumpkin squat and press

  1. Hold a pumpkin in your hands at chest level with your elbows tucked tight to your rib cage and your feet about hip- to shoulder-width apart and toes pointed slightly out.
  2. Now push your knees out and hips back and squat down until your front thighs are parallel to the floor, keeping your chest “proud.”
  3. Hold a pumpkin in your hands at chest level with your elbows tucked tight to your rib cage and your feet about hip- to shoulder-width apart and toes pointed slightly out.
  • Reverse the movement and repeat for 30 seconds.
  • Make it harder by adding a jump at the top of the movement.


Pumpkin swing

  1. Hold a pumpkin in your hands with your arms extended at hip level. Point your toes forward with your feet as far apart as they need to be to allow the pumpkin to pass between your thighs.
  2. With your weight on your heels, hinge back at your hips and hike the pumpkin through your legs and behind your body while keeping your back flat.
  3. Hold a pumpkin in your hands at chest level with your elbows tucked tight to your rib cage and your feet about hip- to shoulder-width apart and toes pointed slightly out.
  4. Then explosively push your hips forward and come to a full stand, being sure to squeeze your glutes as your swing the pumpkin to chest level.
  • Reverse the movement and repeat for 30 seconds.
  • Make it harder by swinging the pumpkin overhead.


Pumpkin overhead chops, right and left

  1. Pivot your feet to the left, drop your hips, and hold a pumpkin just outside your left knee, holding your shoulders back and chest “proud.”
  2. Now, explosively pivot your feet to the right and extend your hips as you bring the pumpkin overhead to the right in a diagonal pattern. Reverse the movement, repeat for 30 seconds, and rest 30 seconds.
  3. Switch sides and repeat for 30 seconds.
  • Make it harder by dropping your hips more in the starting position to engage more of your thigh and hip muscles.


Selecting a pumpkin

When selecting a pumpkin, BJ recommends a smaller pumpkin for smaller individuals, and a larger pumpkin for larger people. You can create maximum tension one of two ways: 1) use a heavy weight, but move a little more slowly; 2) use a lighter weight and move it as fast as you can. Ultimately, you can still stimulate the same number of muscle fibers with a heavy or light load. With a lighter load, it’s going to be more of a power effect, because you’re moving something really fast. With a heavier load, you’ll be moving more slowly, but you’ll get a strength stimulus. Both are good.

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