Pumpkin Workout
Read Time: 1 min 32 sec
Who said Halloween was only fun when you’re young? This year we have a spooky-themed kettlebell workout full of witches, goblins, and creepy, crawly spiders. But don’t worry, the only scary part of this workout is how amazing you’ll feel when you’re done!
Stirring the Witch’s Cauldron
Stand with your feet shoulder-width apart, holding the kettlebell with an overhand grip. Keep your core, glutes, and quads strong as you rotate the kettlebell around your body, changing hands in the front and back. After 10 circles in one direction, change the direction of the circle and complete 10 more rounds.
Goblin Squat
Stand with your feet about shoulder-width apart and feet turned slightly outwards. Hold the kettlebell in front of your chest with both hands and elbows tucked in close to your body. Lower into a squat position by pushing your hips backward as if you were sitting back into a chair. Ensure your weight is shifted back into your heels and not forward on the balls of your feet. Keep your chest up and back flat throughout the squat movement. Drive back up to a standing position by pushing through both feet. At the top of the movement, squeeze your glutes tightly together without arching your back. Repeat 8-12 times.
Pumpkin Pick-Up
Stand with your feet shoulder-width apart, holding the kettlebell in front of you with an overhand grip. Lower into a squat position while maintaining a flat back. As you push both feet into the ground to extend back into a standing position, pull the handle of the kettlebell up to your collarbone. Slowly lower the kettlebell back to the starting position and transition into the next squat. Repeat 8-12 times.
Spider Swing
Stand with your feet about shoulder-width apart and knees slightly bent. Hold the kettlebell in both hands with an overhand grip. Keep your back straight and sink into your hips to pull the kettlebell back between your legs and under your hips. Lift your chest and quickly push the hips forward to swing the bell in front of your body. The strength from this motion should come from your legs and hips, not the shoulders! Swing the bell up to chest height before pulling it back down for the next repetition.
Always consult with your physician before starting a new exercise program.