Full Body Pumpkin Workouts and Tabatas

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts
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Full Body Pumpkin Workouts and Tabatas

 

Core Circuit
Chopping is one of the best movements to develop your abdominals and improve your core strength.
Try this circuit of chopping movements and finish it off with the Pumpkin

Russian Twist and the Pumpkin Plank for a killer core blast!

 

1. Diagonal Pumpkin Chops x 20 reps each side
2. Pumpkin Upward Chop x 20 reps
3. Pumpkin Downward Chops x 20 reps
4. Pumpkin Russian Twist x 15 reps each side
5. Pumpkin Plank x 60 seconds
6. Repeat 1-5 for three cycles

Leg and Shoulder Blast
1. Pumpkin Step Up x 15 reps on each leg
2. Pumpkin Squat Push Press x 15 reps
3. Pumpkin Side Reaching Lunge x 15 reps
4. Pumpkin Squat Push x 15 reps
5. Pumpkin Push Up x 15 reps on each side
6. Repeat 1-5 for three cycles

 

11 Minute Complete Full Body Workout
Another way to get a complete full body workout is to do all of these exercises in a row in a circuit fashion.

You can perform each exercise for 45 seconds and rest for 15 seconds in between exercises.

One entire circuit will take 11 minutes.

Perform 2 sets of this circuit with about 2 minutes of rest in between.

On the exercises that require 2“sides”, like the step ups, push ups, diagonal chops, lunges, etc., perform one side the first set, and the second side the second set.

Here is how it will look

Pumpkin Push Up x 45 seconds
Pumpkin Lunge with Push Press x 45 seconds
Pumpkin Diagonal Chop x 45 seconds
Pumpkin Step Up x 45 seconds
Pumpkin Plank x 45 seconds
Pumpkin Squat Push Press x 45 seconds
Pumpkin Upward Chop x 45 seconds
Pumpkin Side Reaching Lunge x 45 seconds
Pumpkin Downward Chop x 45 seconds
Pumpkin Squat Push x 45 seconds

 

4-Minute Pumpkin Tabatas Workouts

 
–        Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!
 
–        You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits
 
–        Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!
 
 PUMPKIN CIRCUIT#1-  4-Minute Pumpkin Push-up Circuit
 
Exercise#1- Regular Pumpkin Push-up @ 20 s on, 10 s off
Exercise#2- Running Pumpkin Push-up @ 20 s on, 10 s off
Exercise#3- 1-Legged Pumpkin Push-up (switch legs half way) @ 20 s on, 10 s off
Exercise#4- Offset Pumpkin Push-up (switch hands half way) @ @ 20 s on, 10 s off
Exercise#5- Alternating Hand Walk Pumpkin Push-Up @ @ 20 s on, 10 s off
Exercise#6- Vertical Pumpkin Push-up @ @ 20 s on, 10 s off
Exercise#7- 1-Arm Pumpkin Push-up (left arm) @ @ 20 s on, 10 s off
Exercise#8- 1-Arm Pumpkin Push-up (right arm) @ @ 20 s on, 10 s off
 
FREAKY PUMPKIN CIRCUIT#2- 4-Minute Pumpkin Squat Circuit
 
Exercise#1- Pumpkin Front Squats @ 20 s on, 10 s off
Exercise#2- Pumpkin Back Squats @ 20 s on, 10 s off
Exercise#3- Pumpkin Overhead Squats @ 20 s on, 10 s off
Exercise#4- Pumpkin Squat Jumps @ 20 s on, 10 s off
Exercise#5- Pumpkin Rotational Squat Jumps @ 20 s on, 10 s off
 

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