Home Workout No Weights Pumpkin Lunge

Pumpkin Spice Your Workout! 10 Minute Home Workout with No Weights

Have you ever thought of getting a workout Pump with Pumpkins? Probably not, but why not give it a go? Fall is here and pumpkins are popping up everywhere: on porches, in TV shows, and even (or especially) in lattes! As we’ve shared before, while home equipment is great, you can also get a little creative for a great 10-minute home workout with no weights needed, just whatever you have! This time of year, that means pumpkins! So let’s not waste time, just pick one up and let’s go:

Pumpkin Pump: Fall Home Workout with No Weights

The featured athlete in these demonstration videos is our client and champion of life, Johanna Gorton! If you feel so moved, check out and support her fundraising for First Descents, a non-profit that provides free outdoor adventures for young adults impacted by cancer and other serious health conditions with life-changing outdoor adventures.

1. Pumpkin Goblet Squat: Ah, the classic, Goblet Squats are a staple home exercise for many good reasons! They force you to keep your core active and keep your chest up, helping you to practice good posture. All the while, they get your legs moving and help you clear up the tightness and weakness that comes as a result of prolonged periods of sitting. If Squats are King, then this Pumpkin Goblet Squat is surely the Pumpking… Perform 20 reps, then immediately move on to #2.

2. Reverse Lunge into Pumpkin Woodchopper: The rotational aspect of our core is often not given nearly the attention it deserves, and these next two exercises address just that! By stepping back into the reverse lunge, we get an added benefit for stability on the front leg and stretching on the back leg, while developing the core through rotation as we bring the pumpkin overhead. Perform 10 reps each side, either all in a row on one side – as shown – or by alternating. Then proceed to #3 immediately.

3. Lateral Lunge into Pumpkin Woodchopper: Building on the core rotation in #2, here we add a lateral element to the lunging motion as well. This helps you develop stability and resilience in the glutes and quads, as well as in the ankle, knee, and hip joints as you challenge yourself in a plane of motion not often focused on. Perform 10 reps each side, all in a row as shown, then proceed back to #1, or rest if you are finished with the circuit!

Perform this circuit of exercises 3-4 times with minimal rest between sets, or resting as needed (Save the pumpkin smashing/med ball slamming for after Halloween).

This home workout with no weights guide was developed by Coach Will H. Hansen and has been published here by the author.

Want a coach to come to you and help you get the most out of what you have wherever is most convenient for you? Call us at (844) 704-9477 for a complimentary workout!

10 Minute Home Workout

10 Minute Home Workout to Bring the Heat this Fall

You know the feeling: 6 am on a cold October morning, every single cell in your body is telling you to crawl back under the covers but you know you should go workout. How do you make this process less painful? Start small and start right at home! In the time it takes you to brew your coffee and prepare breakfast, you can do a great 10 minute home workout that will get you warmed up and ready to have a successful day! Here’s one of our favorite “roll-out of bed and get moving” workouts for the fall:

10 Minute Home Workout:

1. Just Get Moving! (2 Minutes) Keep it simple and just get moving; you can do jumping jacks, squats, mountain climbers, stair-stepping, or dynamic stretching. You want to build momentum here before your even awake enough to realize you’re working out. Just 2 minutes of your favorite movement, or a mix of a few, will do.

2. Core and Mobility (3 minutes) Pick 3-4 exercises you enjoy for core and mobility and perform them twice through in circuit fashion. For example:

3. Strength Circuit (4 minutes) Again pick 3-4 exercises, this time focused on strength through the upper body (pulling and pushing) and lower body. Perform the circuit twice, doing 10-15 reps of each exercise. For example:

4. HIIT Finisher (1 Minute) Pick one exercise, and perform it for 10 seconds as hard as you can, then rest for 10 seconds. Repeat this process three times for 1-minute total. Using an interval timer app or clock is recommended. For example, choose one of:

  • Mountain Climbers
  • Stair Switch Hops
  • Squat Jumps
  • Ab Bicycles

This article was written by Coach Will H. Hansen and published here by the author.

We hope you found this 10 minute home workout useful and inspiring! Want a coach to come to you and help you get the most out of the time and space you have at home? Call us at (844) 704-9477 for a complimentary workout!

30 Minute Home Workout Pull Up Rings

Top 30 Minute Home Workout with Pull-Up Bar and Rings

Knowing that it’s beneficial to workout at home is one thing, but what do you do with your space and equipment? Today, we’re building on our most recent article in the Anatomy of a Home Gym series, by sharing our top 30 minute home workout with a Pull-Up Bar and Rings!

30 Minute Home Workout:

1. Warm-Up! Using a pull-up bar and rings doesn’t just have to be a part of the workout alone, but can be an integral part of the warm-up as well. After a general warmup consisting of exercises like jumping jacks or steady biking on a stationary bike, you can head straight to the pull-up bar and rings for a more specific upper body dynamic warm-up. Performing a variety of just moderately challenging bodyweight movements will prepare your body for the more intense workout to come. For examples, check out the exercises we highlighted for using on a park swing set, traditionally done with rings or a suspension kit.

2. Pull-Up Tempo Reps: You may be thinking, “I can’t do any/many pull-ups, these will be too challenging for me,” but not so fast! No matter your level, you can gain benefit from varying the tempo of pull-ups. In other words, spend more time in either the hanging at the bottom, the hold at the top, or either up or down. Even if all you can do is hang on for dear life, you are strengthening your grip and upper back muscles to be able to stabilize and handle more workload! Alternatively, if you’re a pull-up superstar, slowing down the lowering portion of the pull-up, or adding long pauses throughout will increase the difficulty. Somewhere in the middle? Start by holding yourself at the top position, jumping, stepping from an elevated surface, or using assistance to get there first.

3. Ring-Row / Ring Push-Up: Pairing exercises – especially those working opposite muscles – is an excellent way to save time and get an efficient workout in! Rings are excellent for this because all you need to do is flip around, and you can adjust the height of the rings to make the exercise more or less difficult, or by adding a variation like including a pause.

4. Ab Training Circuit: Pick 3-4 ab exercises with the pull-up bar and rings and go through them as many times as possible in a set amount of time! This will keep you on schedule and help you get extra ab work in – and who doesn’t want that? Examples to choose from:

  • Hanging Leg Raise
  • Hanging Scissors
  • Hanging Knee Circles
  • TRX Pike (Feet in Rings)
  • TRX Plank (Feet in Rings)
  • TRX Buzzsaw (Feet in Rings)
  • TRX Alternate Knee Tuck (Feet in Rings)

5. Cooldown Stretch – Hang Out! If like many people, you sit at a desk for work or hold much stress, your shoulders are likely pretty tight! Just grab hold of the bar and hang for as long as you can comfortably, and you’ll get a great stretch, grip workout, and cool down.

This article was written by Coach Will H. Hansen and published here by the author.

Want a coach to come to you and help you get the most out of what you have at home? Call us at (844) 704-9477 for a complimentary workout!

Moving Kids to College

20 Minute In-Home Workout for Moving Kids to College Safely

Moving kids to college? There’s a lot of excitement and stress, especially with moving all their stuff in! (Seriously, how will all of this fit in that tiny dorm room?) The last thing you want to happen is to pull a muscle, injure yourself or get too fatigued to help, so we’re here to help with a workout you can do at home in 20 minutes or less! Not sure what the exercises described are? Check out our YouTube Exercise Library for demonstrations!

20 Minute Workout for Moving Kids to College Safely


Warming up decreases the risk of injury, improves performance, and reduces difficulty.

  • Jumping Jacks x 60 seconds
  • Deadbug x 20 reps (10 each side)
  • Birddog x 20 reps (10 each side)
  • Y-Handcuffs x 10
  • Push-Up (hands elevated to make easier) x 10
  • Alternating Step Up x 10 (5 each side)

Core Strength

By building a strong core, you’ll reduce your risk of a low back injury and more effectively be able to carry objects in awkward positions when moving kids to college.

A1. Plank x 2-3 sets of 45 seconds

A2. Side Plank x 2-3 sets of 30 seconds each side

Full-Body Strength

Developing strength ensures that the right muscles are used so you don’t have to compensate improperly (such as with your lower back when picking up heavy things).

B1. Suitcase Step Up x 3 sets of 12 reps each side

B2. Single Arm Backpack Row x 3 sets of 20 each side

C1. Push-Up Hold x 2-3 sets of 20 seconds

C2. Textbook Pinch Grip Hold x 2-3 sets of 45 seconds each side


The better your conditioning level is when moving kids to college, the easier time you’ll have going strong for a longer time, and also you’ll be able to recover faster when you do need to take a break.

Intervals: Stair Step Climb x 8 sets of 20 seconds work: 40 seconds rest. (As quickly as you can, run up and back down one stair step, alternating your feet.)

Cool Down Stretch

Stretching improves flexibility, which when limited and put to the test, can cause compensation and injury.

  1. Seated Hamstring Stretch
  2. Figure 4 Stretch
  3. Kneeling Hip Flexor Stretch
  4. Lat Stretch

*Hold each position for 5-10 deep breaths, breathing in through your nose, followed by a long, slow exhale as you relax into a deeper stretch.

Want a coach to come to you and help you get the most out of what you have wherever is most convenient for you? Call us at (844) 704-9477 for a complimentary workout!

Beach Workout

10 Minute Beach Workout with Buckets: Not Just For Sandcastles!

Summertime is fully here! Time for fun in the sun, summer foods, longer days, classic holidays, and trips to the beach. While adding a beach workout to your coastal routine may not be the first thing you think of, it can be a game-changer! Many people spend the better part of the year exercising to feel good and look good in the summer, and summer is also a great time to keep the momentum going while enjoying the weather by exercising outside! Not only are you staying on track for your goals, but you can also learn new exercises and become more creative by thinking outside the box (big-box gym pun fully intended).

But how, you ask, do you workout on the beach? Well, think back to when you were a kid making sandcastles with buckets, and throw some buckets into the mix! Get 5-gallon buckets at any hardware store for less than $5 and you instantly have portable, adjustable, and variable weights of up to 60lbs each with sand or water! Coach Will H. Hansen has been using buckets to workout at home, at the beach, or at the park since he was 15 years old and is sharing the secrets with you today:

Top 3 Beach Exercises with Buckets

1. Press Into Overhead Squat: These will challenge you all the way down the chain, working the arms, shoulders, core, and legs. Bring a sturdy rope at least as long as your wingspan, and tie a bucket to either end. Hold the rope slightly wider than shoulder-width then stand up with it. Stay stable by pressing out while pressing up to get the rope over your head and to elevate the buckets. Keeping the buckets and rope as stable as possible, drop into an overhead squat, then stand up and repeat the process with another overhead press.

Disclaimer: While the load can be reduced based on how much the buckets are filled, this is still an advanced movement requiring good mobility at the shoulders, hips, and ankles. When in doubt, perform more of the two exercises below, add the farmer’s carries shown further down, or do a ground-based exercise such as push-ups.

2. Goblet Squat: An old favorite! A classic full-body exercise that will challenge your legs, your arms and upper back, and your core. Fill the bucket to your heart’s content, hold the sides after pulling it to your chest, and then squat! Pull the bucket into your chest to keep your chest up while driving your knees out towards your pinky toe. (Demo in the above video at 0:30)

3. Kettlebell Swings: Hold the handle, and swing! These are great for developing the backside of your legs and butt, and your core. Let the weight swing back while keeping your core stable, then drive your hips forward to bring the weight up. (Demo in the above video at 0:50)

Perform 3-5 times with minimal rest between sets, or resting as needed. Then run in the ocean as a cooldown!

Bonus! Two Finisher Exercises for Your Beach Workout:

4. Farmer’s Carries: As simple as it sounds, grab something to carry, then go for a walk! These will certifiably help you get all the groceries into the house in one trip, working your upper back, your shoulders, arms, grip, and even your glutes, hamstrings, and feet muscles by walking through the sand!

5. Heavy Rope Pulls: Get full-sailor on these, tieing the buckets with sand to the end of a long stretch of heavy rope, then hand-over-hand pulling the rope back to bring the buckets to you. These are incredible for your grip, upper back, core, and legs!

Want a coach to come to you and help you get the most out of what you have wherever is most convenient for you? Call us at (844) 704-9477 for a complimentary workout!

4th of July Home Workout

Declare Independence from the Gym! Your 4th of July Home Workout Guide

You’ve heard this story before, getting charged for fees you have no say over, people crowding your space and inhibiting your natural rights to life, liberty, and the pursuit of happiness. Is this colonial Britain or your big box gym? July 4th is here, and it’s time for you to declare Independence from your gym! Today is a perfect opportunity to reclaim your home while gyms close for the holiday and to give working out at home a go. We’re sharing with you a fun themed 4th of July home workout guide for right at home, with our GHF Gronk Fitness Home Gym equipment or with just bodyweight and everyday household items (Exercise demonstrations are either shown in an embedded video or hyperlinked in the exercise title)!

The 4th of July Home Workout Warmup:

  1. Birddog
  2. Groiner
  3. Y-Handcuffs
  4. Plank to Push-Up (or Shoulder Taps Alt.)

Part 1. Stars and Stripes:

A1. Let Freedom Ring Rows

4 sets of 10-15 repetitions (or Single-Arm Row Across the Delaware River)

A2. Star Plank

4 sets of 20-60 seconds

Part 2. Boston Tea Party:

B1. Boston Y-W-Tea Party

4 sets of a 10-20 sec hold each position (Y, W, and T)

B2. Liberty Bell Swings

(No Kettlebells or Dumbbells on Independence Day, just Liberty Bells!)

4 sets of 10-15 reps

B3. Eagle Sit-Ups

4 sets of 8-12

Part 3. Made in 1776:

C. The Shot Heard Round the World Plank

17 total reps, 8 going one direction, 9 going the other.

D. Let Freedom Ring Push-Ups

76 total reps, broken up into smaller sets and resting as needed. Can be done as shown elevated with rings, or with any push-up variation that’s appropriate for you.

4. Paul Revere’s Ride:

E1. One if by Land…

1 Minute of American Grizzly Bear Crawl (across distance or in-place)

E2. Two if by Sea…

2 Minutes of American Alligator Walk (with Furniture Sliders on carpet or Socks on the hardwood – down a hallway if possible)


Stretch as needed! Suggestions: Figure 4 Seated Hamstring Stretch, Groiner Stretch Hold, Hurdler Stretch or Seated Figure 4 Stretch

Want a coach to come to you and help you get the most out of what you have at home? Call us at (844) 704-9477 for a complimentary workout! Sign up for our newsletter for more content weekly!

For an Independence Day Inspired All-American Home-Workout Playlist, check out our Spotify: