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!

Fitness Willpower Dovile

5 Tips for Fitness Willpower to Exceed Your Goals!

Information is easy to come by, but how do you get yourself to do it and reach your fitness goals? It comes down to the fitness willpower you have already! Many obstacles come in your way on the path to any worthwhile goal. When it comes to fitness, some of those obstacles, like traffic or overcrowded gyms, for example, can be solved by working out at home. However, you still need to get moving and stay consistent. This is not an easy task, even for the most fitness-enthused among us! It comes down to your fitness willpower and today we’re sharing five key tips and realizations to help you get an edge. These tips are inspired by the Charles Duhigg book, The Power of Habit, and applied here in the context of fitness and home-exercise.

1. We Have a Limited Supply of Fitness Willpower

Kale Fitness Willpower

You know the feeling: it’s January 1st and you’ve never been so motivated in your life, you signed up for a juice cleanse, you’re committing to go keto forever, you’re going to go to yoga 3x per week, walk daily and workout 5x per week… You know how that story ends with hard burnout and rebound maybe a week later, maybe a month, the point is that you overtaxed your fitness willpower, and now you can’t hold yourself back from the dessert buffet and feel like Joey Chestnut eating hot dogs on the 4th of July.

Don’t be that person! Take the slow and steady approach to keep your fitness willpower reserves just fresh enough. Start with one thing, the thing you know 10 out of 10 times you have no trouble doing and then go from there! That may be drinking a glass of water first thing every morning or committing to complete a lap around the outer sections of the grocery store with fresh produce before going to the inner isles that have more processed goods.

2. Do Difficult Tasks While Your Fitness Willpower Reserves are Full

You set your intention Sunday night to workout Monday right after work, then when Monday afternoon rolls around you come home from a long day at work and take just a minute to rest on the couch. Next thing you know, you realize you have no fitness willpower left to crush the great workout you had planned… This tragic series of events is all too common, and can be easily avoided! If you’re someone who is always exhausted after work, try a different time for your workouts! Likewise, if you’re a night owl and are barely functioning before 10 am without six espresso shots, don’t try 6 am workouts when you can likely find a better option. Listen to your body, and choose times when you’re most alert and motivated to your most difficult tasks.

3. Just Simply Writing Down Your Routine Will Help to Stick to the Plan

In the previous example, you set your intention Sunday night, great work! Was it written down as a commitment to yourself in your calendar (or wherever you keep your daily/weekly routines)? If it was, you’re far more likely to do it after all, or worst case, you’ll move it to a new time on your calendar when you’ll be re-committed to completing the task. Similarly, if you plan your routine far out in advance, such as planning that you’ll work out every Monday, Wednesday, and Friday for the next three months, you’ll be less likely to skip the workout when you can see how this one session fits into the bigger picture. That helps avoid the “how much does this one workout really matter?” excuse that creeps in and sabotages long term fitness willpower.

4. What’s Your Why? Do it for Someone Else

Does this matter to you? If not, or if it’s a lukewarm reason, you’ll be much more likely to skip commitments or quit altogether. If, however, your goals are intimately tied to other people you care about, you will go to war to see your goal through to completion. For example, if you want to lose weight to be able to play with your kids or to improve your heart health to be able to see them grow old, you’ll be far more motivated than if you want to fit in a smaller bathing suit or live up to some ideal you’ve set for yourself (not bad goals, just less powerful when it comes to fitness willpower).

5. Lead the Way! Build Control Over the Process for Maximum Fitness Willpower

“Do you ever feel like a plastic bag drifting thought the wind, wanting to start again? Do you ever feel so paper-thin, like a house of cards one blow from caving in?”

Katy Perry

Whether those Katy Perry lyrics already have you burst into song like a “Firework,” or you have no idea who she is, we can agree that feeling out of control is quite de-motivating. That no matter what we do, it just doesn’t matter. Building a sense of control over the process for your fitness goals will help you maximize your fitness willpower like never before! So how do you take control back? Make some decisions! Do you hate using a treadmill when you’re at the gym but feel like you have to? Decide to do something you enjoy and look forward to, and then appreciate how your decision caused that improvement. Hate kale? Decide to eat a different green, leafy vegetable that you like, or try cooking it differently, and take time to taste how much sweeter being in control of your health tastes!

Thank you for taking the time to read this article, we hope you have learned some things you can take initiative with and decide to act on! Now while it’s easy to read information, working with a coach is the best way to progress. We’re offering a session for you at no cost! Sign up for a complimentary workout here or call (844) 704-9477 and we’ll schedule a workout for you!

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!

Gronk Fitness Mindset

Gronk Fitness: Mindset is Everything | How to Get Your Mind Right

All kinds of fitness information is readily available, and we’ve shared plenty of tips, tricks, and suggestions for learning how to make the most out of your home gym and steps to reach your health and fitness goals. One of the most important pieces is how we use that information, and our mindset to carry us to our goals! Today we’re sharing a great article from the All Pro team over at Gronk Fitness Products, sharing their top tips on keeping your mindset right!

We partner with Gronk Fitness to bring high quality home fitness equipment to you at an incredible value (and 20% off equipment with code GOLDEN), and are working together on our new Personal Training Studio opening in September! Check out our Grand Opening Celebration for 30% off Personal Training and Your First Month Free!

What’s good Gronk Fitness,

Mindset. Your mindset may very well affect everything you do in life, including your relationships, your work goals as well as your athletic goals. And while a positive mindset will help you reach those goals, a negative one will unquestionably impede your progress.


Most of us tend to think of the body and the mind as two different things, and yet they are always connected. You’ve surely heard of the phrase “mind over body”. Well, this is definitely true to an extent. That’s because your mind does have power over your body, but only when you are able to control it. If you cannot control your mind, your mind will start controlling you.

Now, we all have negative thoughts at times. Having said that, whether we allow our body to suffer the consequences of those bad thoughts is an entirely different matter. You see, the body always does what your mind commands, consciously and subconsciously! You are surely familiar with those commands in a conscious level. However, it’s your subconscious that can often have a terrible effect on your body, shutting it down and preventing energy from reaching different spots.

Just think about this for a second. If your mind is stressed out, confused and out of options, your body becomes confused as well. It becomes chronically tight, prone to injuries and pain. That’s because the connection between your brain and your body is not something arbitrary. On the contrary, it’s your nervous system that makes the connection real.


  1. Meditation – What is meditation? In its simplest form, it means clearing your mind of all thoughts. Can you think about nothing for the next 30 seconds? If you can’t and if you find different thoughts creeping into your mind, then you are simply too tense, too stressed out and anxious. Meditation will help you expel dark thoughts, clear your mind and reset your mindset.
  2. Stretching – Sometimes, there are literally energy blockades around your body which do not allow your energy to flow freely. It could be a tightened muscle, a pulled tendon or even poor blood flow in a certain area. Dynamic and static stretching can help improve your mood and mindset by loosening up the joints and enhancing your vitality.
  3. Focusing – Focusing is much different that meditating. With meditation, you clear your mind of ALL thoughts. Focusing is different in the sense that you only clear irrelevant thoughts. So, if your dream is to become a better basketball player, you need to start focusing on that goal. Even when lifting weights at the gym, you do it to enhance your body, build functional muscle and become better…at basketball. Focus on that. Dwell on it. Think about it and it will become a reality.


Well, it depends. Clearing your mind can take as long as a few seconds…or it could take months or even years. It highly depends on your character and your life. However, even if it takes months or years, do not despair. Setting aside 5 – 10 minutes before your next training session or your next game to get your mind right will have an IMMEDIATE effect on your performance.

Remember! Even a 5% improvement is an improvement. More often than not, that 5% is what you need to become the best version of yourself, unlock your potential and beat the competition. Take it one day at a time and don’t lose sight of your goals. After all, those who fail are those who give up. It’s not often that someone will keep trying session after session, day after day, year after year and experience zero progress.

As long as your mind is set, your body will follow. Besides…the only limits that exist are the limits that you set for yourself.

Published originally on the Gronk Fitness Products Blog.

Want to learn how to make the best use out of your home gym? We’ll schedule you a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!

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!