Focus On Fitness > Fall Pumpkin Workout and Cooldown for All Fitness Levels

Fall Pumpkin Workout and Cooldown for All Fitness Levels


The holidays will be here before we know it, and getting more active is one of the best things we can do to feel better, stronger and healthier. The calm but powerful energy that comes from pushing our bodies just a little more will help us tackle whatever stressors the season throws our way.

Have fun, get moving and feel GOURD-geous with this pumpkin workout, followed by a soothing cooldown. Whether you do one or both, these activities are a great way to squeeze in extra movement during commercial breaks while watching TV or whenever you have an extra five or 10 minutes to spare.

The Pumpkin Workout!

P is for PUSHING your arms overhead 10 times.

U is for UP AND DOWN from your chair five times. Be sure to stay slow and controlled.

M is for MARCHING in place for 30 seconds.

P is for PRESSING your palms together in front of your chest and squeezing for five seconds. Repeat for five total reps.

K is for 10 KNEE-UPS. Lift your knee and touch with your opposite elbow. Can be done seated.

I is for INCREASING the speed of 10 additional knee-ups.

N is for NINE bicep curls. Weights or resistance bands are optional.

Completing ‌each letter counts as one round. Perform 2-3 rounds*. Now, it’s time to “squash” aches and pains with …

The Pumpkin Cooldown!

Remember never to stretch cold muscles. This cooldown is also a nice way to finish your walk or workout. Hold each stretch for 7 to 10 seconds, repeating 3 to 4 times.

P is for pressing your palms up overhead with your fingers interlaced.

U is for upper-back stretch. With fingers interlaced, push your palms forward while dropping your chin toward your chest. Gently spread shoulder blades apart as you push palms forward.

M is for making gentle arms circles. Make 10 forward circles followed by 10 backward circles.

P is for pulling a resistance band* apart with your arms out in front of you, palms to the ceiling at shoulder-height.

K is for gently hugging your right knee while you’re seated. Keep your left foot planted on the ground while you perform a few hip circles, if it feels okay. Switch sides and repeat.

I is for taking a deep inhale while you release your hands to your sides with your palms forward. Close your eyes and take a full deep breath in through your nose and an open-mouth breath out.

N is for gentle neck stretches. Sit up straight with your shoulders down and back and palms resting on your thighs. Slowly and gently bring your right ear toward your right shoulder, feeling a stretch along the left side of your neck. Switch sides and repeat.

*The information presented is educational and may not suit an individual’s particular health situation. Always check with a licensed healthcare professional before beginning a new exercise program.
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