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!

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!

Learn New Exercises for Outdoor Workouts

Learn 4 New Exercises for Workouts at the Park

To continue last week’s article on top exercises you can do outside on a swingset, today we’ll help you learn new exercises you might not think of at first but will give you a killer workout with just a swingset!

Learn New Exercises to Build Your Repetoire

Just like you can do a wide variety of exercises on a suspension kit like a TRX, or a set of rings, you have many options for exercises on a park swingset as well! As with the suspension units, you gain the same flexibility in regards to ease or difficulty level and the added stability challenge, at no cost at all! Take your training to the next level by learning these new exercises for swingset workouts.

1. Bulgarian Split Squats

These may sound intimidating to some, but have no fear! This exercise is top-notch for developing the glutes and hamstrings. By adding the instability of the swing, you increase the difficulty and will take your training and progress to new heights!

2. Triceps Extensions

Male or female, everyone wants better-sculpted triceps in the summer for their tank top or swimsuit wearing endeavors! Triceps extensions are widely popular for a good reason, they work! This bodyweight variation is excellent and can be made more difficult by walking your feet backward, reducing your angle to the ground.

3. Pullover

This classic exercise is right at home in the great outdoors! This exercise places a great demand on your chest muscles, while also using your lats, triceps, and more to stabilize. Be careful to not go further overhead than your shoulder range of motion allows.

4. Decline Push-Up (Feet Elevated)

In our last article, we showed how to make the push-up easier by walking your feet forward, but if push-ups on the ground are too easy, give this variation a go by elevating your feet on the swing! The stability challenge of the swing will recruit more of your core muscles, and the decline position will intensify the exercise for your shoulders, chest, and triceps.

Learn New Ways to Exercise With a Coach That Comes to You!

I hope this helped you learn some new exercises you can use with just a swingset! For a coach to take you through your first workout for free in person or online, give us a call to schedule at (844) 704-9477!

Outdoor Park Workouts: Push-Up on Swings

4 Exercises for Outdoor Park Workouts this Summer

The sun is shining, the birds are chirping, grills are cooking food, sunburns are getting to be a problem… must be summer! And with it, comes an excellent opportunity to do your workouts outside. Whether you are jogging to calisthenics park or stopping at a nearby playground, or maybe a parent getting a couple of sets in while the kids are preoccupied playing, there are innumerable ways to get a great workout in! In this article, we’ll focus on four exercises for outdoor park workouts you can do with just a classic swingset!

Top Swingset Exercises for Outdoor Park Workouts:

“Suspension” style exercise has become increasingly popular over the last 15 years with the mainstream proliferation of products like TRX, Jungle Gym, and the resurgence of classic gymnastics rings for use in fitness training. However, as you’ll learn today, you don’t need to drop hundreds of dollars on expensive and invasive installation of suspension kits when you can get a great effect with outdoor park workouts! Here are four of our favorites exercises, all with just a swing set:

1. Swing Rows

Grasp the ends of the soft-sided swing seat (where they meet the chains holding them up), and pull yourself up through the seat by driving your shoulders, then elbows, back behind your body. Our client, Johanna Gorton, does a great job demonstrating in this video! Just remember to keep your core stable and head back to avoid over-extending at the lower back or neck. This is an excellent exercise to train your upper back and your arms and can be made easier or more difficult by walking your feet backward or forward, respectively.

2. Swing Push-Ups

A great compliment to rows is push-ups! If you can’t do full push-ups to the floor, it’s challenging to find appropriate heights to progress your way down from push-ups at an incline to push-ups flat from the ground. Like the rows, you can make the exercise easier or harder by walking your feet backward or forward, respectively. The more vertical you are, the easier it will be. If flat push-ups from the floor are too easy, you can elevate your feet on the swing seat (as shown in the following pike video) while pushing your hands off of the ground. This is a great exercise to work on your chest, shoulders, and arms. Depending on the width of your shoulders and the width of the swing, you may need to tuck your arms into your side, which will increase the challenge for your arms.

3. Swing Pike

Everybody wants better abs for the summer, right?! Here is one devilishly simple but effective exercise you can do as part of your outdoor park workouts. As shown, lay your feet on the swing seat with your hands on the ground and pull your toes towards your hands while using your core to pull your butt up to the sky. Warning: this is a reasonably advanced exercise and you should be proficient keeping a solid plank for at least 90 seconds with no sinking of your lower back before progressing to these.

4. Swing Buzzsaw

It’s the little things that get you, and this one is no exception! You hold a plank with your feet elevated on the swing seat, and slide or “saw” forward and backward with small, controlled movement. A simpler variation of this exercise is to simply hold a plank with your feet elevated, using your core to stabilize through the swaying of the swing. To make it more difficult, slide further forward and backward on each rep.

Outdoor Park Workouts With a Coach That Comes to You!

I hope this helps you and feel free to reach out with questions! For a coach to take you through your first workout for free in person or online, give us a call to schedule at (844) 704-9477!