5 move workout to keep you alive!

9NEWS at 8 a.m. 10/26/16.

KUSA - Core strength provides the foundation for nearly all movements in life.  These five moves strengthen your core, reinforce proper body mechanics, and increase athleticism.  

Grab that jack-o-lantern!  Use your gourd for a full-body, quick workout in between trick-or-treat visits!

1/4 Turkish Pumpkin Getups  6x each side 

Focus on balancing the pumpkin. 

Slo-Mo Flutter Kicks w/ Pumpkin held above chest x20

Keep shoulder blades off ground with low back flat to ground. 

Suitcase Pumpkin Crunches x12-15

Lower back flat to ground. You feet shouldn't touch the ground! 

Ballistic Squats w/Pumpkin held in chest OR overhead x30

Get the heart pumping! 

Pumpkin Buddha Squats  x5-6

Focus on calm breathing to match movement. 

After a light, cardio-based warmup, perform this circuit for three to five rounds. 


Copyright 2016 KUSA


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