Halloween is the time of year that brings back memories of candy and costumes. It also brings back lots of pumpkin souvenirs at most grocery stores. On the one hand, they are used a lot for cooking, but they can also be used for training. And to continue squash training, you should choose a squash that is heavy enough to give you a good workout like any other medicine ball. Here are some ways to get the most out of pumpkin for a full-body workout.
The Pumpkin Twist Lunge
This lunge movement will provide your entire body with exercise, and to engage your abs, you need to add a twist. Step forward with your right foot with both legs at about a 90 degree angle. Once you find your balance, turn to the right as much as you can while holding the pumpkin tightly. Repeat with the other foot, while turning in the opposite direction. Keep alternate feet in place or do the workout on the go. Continue with three sets of 12 on each side either way.
The one-leg squash deadlift
The single leg deadlift is a test of balance and is performed as an exercise for the hamstrings, back, and glutes. Hinge at the hips while standing on one leg as you lower the squash to ground level and bring the other leg up behind you. Press the glute of the raised leg and lift your body back using the glutes and the hamstring, up to the starting position. You must keep your back flat throughout the movement. Continue with each leg three sets of 10.
The standing pumpkin cutlet
Stand with your feet shoulder width apart and lift the squash out in front. Now swing the pumpkin over your head using your core strength (without using the strength of your arms) while rotating your hips, chin, and toes in the same direction. Now lower the squash down as if swinging a golf club below your waist to your left, again turning your hips, chin, and toes in the same direction. In the meantime, focus on your abs and don’t use your momentum to do the work for you.
The Overhead Pumpkin Press Sumo Squat
While standing in a slightly wider than normal squat position, place your toes slightly outward. This works the smaller muscles in your lower body in the squat routine while working the larger ones even harder. If you add a shoulder press, it works like a compound movement where more than one muscle group is used in one exercise that effectively cuts work time in half. Raise the pumpkin above your head without locking your elbows. Continue for three sets of 12.
In addition to physical exercise, dancing has also been found to keep the brain agile and prevent dementia as you age. While listening to music while dancing, the workout feels less tiring compared to simple exercises. So why not include some music while doing squash exercises?