This Halloween workout teaches fat pads the fear

Our Halloween workout will get you fit! All you need for these abdominal exercises with weight is a pumpkin.

Halloween is just around the corner! That means: party, candy, alcohol and many other things and foods that make our body quite a mess.

We appease our conscience with a workout. A Halloween Workout that you do 1x before the party and 1x the day after - or better 2 days after, if the Cat turns out too badly.

We are sure that it can not hurt anyone to cut at least a small part of the calories.

Our Halloween Workout puts the fear of God into those pesky love handles!

The equipment for Halloween fitness exercises

Of course, a little wink may not be missing. That's why you need a special training tool this time: a nice big pumpkin.

Instead of kettlebells or dumbbells we take a simple pumpkin. Whether it is orange, green or yellowish is up to you. What is much more important is the shape. The pumpkin should not be completely round. So at least on one side it should be a little stable. Otherwise it rolls away. Pay attention to the right weight. For beginners 3-4 kilograms will be enough. Advanced can take more.

The Training mat you should also not forget. Some of the exercises are performed on the ground. Alternatively, you can also train in the garden. With the Halloween Workout you are flexible :)

 

The Halloween Workout: 17 spooky fitness exercises with pumpkin

Our full-body Halloween workout includes 17 spooky exercises that work all muscle groups. Watch out for the pumpkin! If it's too heavy, it could land on your head!

Squats with pumpkin

You train: Buttocks, thighs, arms and shoulders

Here's how:

1. Stand about hip-width apart. The tips of your toes point very slightly outward.
2. Hold the pumpkin at about chest height
3. Now squat down while pushing your butt firmly backwards
4. The back is straight
5. Get momentum and straighten up so that the pumpkin is above your head
6. And get down on your knees again!

Planks with pumpkin

You train: Abdomen, legs, buttocks, arms

Here's how:

1. Put the pumpkin on the ground
2. Support yourself with both arms on the pumpkin
3. Stretch the arms through
4. Tighten abdomen and buttocks
5. Your body forms a straight line
6. Hold the position as long as possible

Simple pushups with pumpkin

You train: the entire upper body

Here's how:

1. Kneel in front of the pumpkin
2. Place your palms on the pumpkin
3. Bend your upper body to the pumpkin - as far as you can
4. Stretch the arms through again afterwards

Halloween pumpkin swing

You train: Arms, thighs and buttocks

Here's how:

1. Squat
2. Swing the pumpkin under your legs
3. The back is straight
4. Stand up with momentum while pushing the pumpkin forward
5. And then it's off to the squat again

Overhead triceps press

You train: Your triceps

Here's how:

1. With your standing leg you make a step forward
2. Stretch your arms through and take the pumpkin over your head
3. Bend the forearms backwards
4. Attention: The elbows always point to the ceiling!
5. Stretch the pumpkin up again and repeat the triceps exercise

Lateral crunches for a toned abdomen

You train: The arms and the abdominal muscles

Here's how:

1. Sit on the training mat
2. Lift your legs off the mat
3. Grab the pumpkin
4. Lift it from the left to the right side
5. The legs always stay in the air and the pumpkin never touches the ground!

Lunge with rotation of the upper body

You train: Thighs and arms

Here's how:

1. Hold the pumpkin at chest level
2. Take a step forward with your left leg
3. Bend butt to the floor until you have a nice lunge
4. Now turn your upper body to the left side and put the pumpkin almost on the floor
5. And return to starting position - change sides

Halloween workout for the abdomen

You train: Abdomen, thighs and arms

Here's how:

1. Sit on the training mat
2. Lift the legs from the floor
3. Lean back
4. The pumpkin is at chin level
5. Stretch the pumpkin with momentum upwards
6. The arms are stretched
7. Now down again

Planks with pumpkin

You train: The entire body

Here's how:

1. Put your feet on the pumpkin
2. Support yourself from the mat with your arms
3. Your body forms a line
4. Hold the position as long as you can

Squat jumps with pumpkin

You train: Your legs

Here's how:

1. Put the pumpkin sideways next to you
2. Squat
3. Get momentum and jump over the pumpkin
4. Once you get to the other side, do another squat
5. And start all over again!

 

Side lunge with weight

You train: The inner thigh muscles and the arms

Here's how:

1. Stand wide-legged on the mat
2. You hold the pumpkin in front of your body
3. Lean your upper body to the right and squat down
4. Stretch the left leg through
5. And page change

Sumo Squat with weight

You train: The legs and the arms

Here's how:

1. Stand with wide legs
2. The pumpkin is right between your legs
3. Squat down and lift up the pumpkin
4. Stand up again and take the pumpkin with you
5. Put it back down with a Sumo Squat and start again from the beginning

Bridge with pumpkin

You train: Abdomen, legs, buttocks

Here's how:

1. Sit on the butt
2. Put the pumpkin on your belly
3. Lift your butt off the exercise mat until your body forms a straight line
4. Lower the butt again - do not set it down and go up in the air again

Legs and buttocks Halloween exercise

You train: The legs and buttocks

Here's how:

1. Stand upright and lift the pumpkin over your head
2. Now do a lunge - step forward with one foot and rest the second knee on the mat.
3. Now also bring the second knee to the floor
4. And get up again
5. The pumpkin remains all the time above the head

Upper body twist with pumpkin

You train: Shoulders, arms and back

Here's how:

1. In the upright position you hold the pumpkin at chest level
2. Now slowly turn the upper body to the right and now to the left
3. Make sure your posture is upright

Pumpkin lifting lying down

You train: Arms and belly

Here's how:

1. Lie on the back and bend the legs
2. The pumpkin is above your head
3. Now slowly lift the pumpkin with arms outstretched
4. As long as it is at chest level
5. And again slowly bring behind the head

Jumping jack with pumpkin

Caution: High risk of injury!

You train: The arms and the legs

Here's how:

1. Stand upright
2. Lift the pumpkin over the head
3. Jump a little and open your legs - like doing jumping jacks - except that your arms stay above your head all the time.

Our conclusion:

With the Halloween Workout we can with a clear conscience delicious Halloween cookies enjoy and take a bite. Have fun working out!

To browse further:

• Mega abdominal workout with scissor kicks
• Lunges with dumbbells - how to do them correctly
• Squats: How deep do they really need to be?

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