Personal trainer Courtney Durando is a pro when it comes to the pumpkin workout.
After putting previous clients in the US through their paces at a Pumpkin Bootcamp, she’s bringing a spooky edge to her TRX class at Limehouse Marina Elite on Saturday, October 31.
But those who can’t make the session needn’t fear. The 27-year-old has been shopping for squash and has created a five-stage workout to challenge everything from your glutes and core to shoulders.
1 Goblet squat with overhead press
Stand with your feet wider than shoulder width apart. Push hips back, bend knees like you are about to sit back in a chair, and lower body until thighs are parallel to the floor.
With the weight focused in the heels, push yourself up to the start position and the pumpkin over your head. Do three sets of 12.
2 Twisting lunge
Stand with feet shoulder width apart. Grab the pumpkin and stretch your arms forward.
Take a long step back with your right foot, planting it behind you, and then lowering your body until both legs are bent into right angles.
Lunge forward and twist to your left over your left leg. Step forward, and repeat taking a step back with your left foot, and twisting over your right leg. Do two sets of 15.
3 Seated Russian twist
Hold the pumpkin in both hands, sit on the ground with knees bent and heels in front of you.
Lean slightly back without rounding your spine and keep the back straight.
Pull your belly button to your spine, twist slowly to the left, bringing the pumpkin to your left side, then twist to the right side.
That is one rep. Do two sets of 20 and as many as you are able to within a set time.
4 Uneven push up
Start in plank position with the right hand on the pumpkin.
Keep the torso square to the floor, perform the push up by bending and lowering yourself towards the ground, and then straighten both arms back to the start position.
If a traditional push up is too hard, put your knees on the floor. Do three sets of 10.
5 Pumpkin mountain climber
Start with hands on the pumpkin keeping your hands directly beneath your shoulders. With your core engaged, bring your right knee forward under your chest with the toes hovering over ground.
Return to start position. Switch legs and bring the left knee forward. Keep switching legs and begin to pick up the pace until it feels like running in place in a plank position. Do 30 seconds of work, 30 seconds of rest four times.
The 10am class in Limehouse is for LME members.