PUMPkin Power: Full Body Workout Using a Pumpkin! + Pumpkin Protein Smoothie Recipe!

I was inspired one day while moving our 4 pumpkins around on the porch. I create a workout out of nearly anything, so I thought I’d create a routine that has a festive theme!

Pumpkin Workout & Protein Smoothie: www.claresmith.me

This workout is for anyone who needs to pop in an exercise, but doesn’t have the time to get to the gym. The beauty of it is that  your kids can join you–just give them a tiny pumpkin to hold and watch them have fun! My kids did!

Also, group exercise instructors–what a FUN way to hold a class this month! Provide a few pumpkins and create a circuit, make some partner exercises,  or have a “BYOP” class where they each have their own! I played around with this one night in class and they had fun with it! Here are a few of them in motion! (We used 3 that night and weighed each after–28, 18, and 14 lbs) Yikes!

PUMPkin Power | peak313.com

A few things to consider with your pumpkin:

1.) Stem

The bigger and longer it is, the harder the exercises may be, so take note

2.) Weight

This is an obvious one. Ideally, have 1-3 to choose from depending on the exercise.

3.) Shape

Some exercises are easier with a rounder pumpkin, while others a more oval shape. It’s not a must, but take shape into consideration.

There are 10 exercises here. You don’t have to do them all, so mix and match with what you feel like doing that day. Some are more upper body natured, while others are lower, full body, core, or cardio! I will section them off like that below so that it’s easier for you to pick and choose. Have fun! (In the summertime, the pumpkin can be replaced with a watermelon in most exercises!)

Also, you can do each exercise for reps or for time. If you do for reps, then shoot for 3 sets of 8-20 reps (depending on the exercise) and if you are doing them for time, then set a timer and do as many as you can in a 20 or 30 second interval and then rest.

Print off both graphics below to keep with you as a quick reference, but be sure to review the explanations below! (PDF is here)

Pumpkin Power Page 1 of 2: Full routine on www.claresmith.me

Pumpkin Power Page 2 of 2: Full routine on www.claresmith.me
Explanation of Exercises

Upper Body/Core (Click on the image below to see the exercises close-up)

1.) Pumpkin Push-Up

Lay pumpkin on the ground (I placed mine on it’s side) and place one hand on it and the other on the floor. Push-up and down. Do all reps on one side, then switch sides. MODIFICATION: Place knees on the floor

2.) Bicep Curl

Lift pumpkin up and down with upper body.

3.) Pumpkin Twist

Sit on the ground with legs bent. Turn side to side while holding the pumpkin. MODIFICATION: Sit more upright

4.) Pumpkin Plank Reach

Place pumpkin on the ground. Go into a plank position and then move yourself back from the pumpkin far enough to where you fingertips barely touch it. Reach out and tap the pumpkin, alternating arms. MODIFICATION: Plank on your knees

5.) Weighted Ab Reach

Lay on your back with pumpkin in both hands. Lift pumpkin above your head, bend your knees, and then lift up and down with the upper body.

Upper/Core : Pumpkin Workout (Full routine on www.claresmith.me)

Lower Body/Cardio (Click on the image below to see the exercises close-up)

6.) Wall Sits

Go to an open wall. Assume a “seated” position against the wall. (Try and keep legs parallel to the ground) Hold the pumpkin with your hands for a more upper body workout, or lay it on your lap to feel the intensity in your legs.

7.) Shoulder Bridge & Roll

Lay on the ground and place the pumpkin at your feet. (I put it on it’s side) Place your feet on the pumpkin and lift your rear end up off the ground. Now roll the pumpkin out slightly as you push the feet out a bit. Roll it back in, drop your rear end and repeat.

8.) Pumpkin Quick Feet

Place the pumpkin on the ground and quickly tap the feet–left and right–on it.

9.) Step Up & Squat

Go near a set of steps. Step up on a step while holding the pumpkin and lift it in the air. Step back down, bringing the pumpkin down and squat. The higher the step, the harder it will be. Repeat doing all reps on one side, then moving to the other. MODIFICATION: Don’t lift the arms in the air as you step.

10.) Straight-Leg Deadlift

Grab the pumpkin and stand hip-width apart. Lower down (slightly bend in legs) making torso parallel with the ground. Engage the hamstrings as you lift up from the ground to starting position. Repeat.

(not picture) Pumpkin Jack

Hold pumpkin above head and do a jumping jack, pushing the pumpkin up and down in the air as you jack!

Lower Body : Pumpkin Workout (Full routine on www.claresmith.me)


Finish off your workout with a protein shake made with–what else–pumpkin!

Pumpkin Protein Smoothie : www.claresmith.me


> 1/4 cup pumpkin (not pie filling)

> 1 scoop of vanilla protein powder (or 1/4-1/2 cup greek yogurt or cottage cheese! I’ve even done cottage cheese + protein powder before!)

> 1 cup milk of your choice (I use unsweetened almond or coconut)

> 1/2 banana (if you want it sweeter!)

> Dash of cinnamon, nutmeg, or pumpkin pie spice

> Ice (to taste)

Blend and enjoy! Feel free to play around with the increments of ingredients in here.


  1. Janelle says

    I love this! I need to purchase some pumpkins and then I might give it a try! I can see how it would be very challenging to hold onto the pumpkin during certain moves.

  2. says

    I cannot even tell you how much I’m loving this post! So festive and fun! Keeping workouts interesting is the way I keep myself going, and I love the idea of the pumpkin workout! So creative! And you are totally rockin’ those socks…love it!!!

  3. says

    Tried the smoothie for breakfast today. I used Greek yogurt, as I don’t have any protein powder. I ended up adding a banana to help sweeten and thicken it. Next time I’ll use more cinnamon and half a banana. Very tasty!!

  4. Tricia says

    I’ve been teaching group fitness for 20 years and can honestly say I have never seen (or thought of) that!! But of course! How awesome, especially for the season we’re in. I love it. And your graphics and photos are great – very fun and eye-catching. I’ve just “discovered” you through The Better Mom and I’m so glad I did!

  5. Denise says

    This. Is. Genius. and so fun – I want to see a Thanksgiving version, Christmas, and Valnetines. I’ll leave the creativity to you! LOVE your awesome website, keep up the GREAT work! thank you!!!


  1. […] My husband and kids enjoy bike rides–I, on the other hand, do not. I’d run the trail behind them any day–and sometimes we do just that! We pack up the bikes and I lace up my running shoes and out we go! They have fun turning around and lapping me, then we end the night with ice cream. (Everything equals out, right?) There are other times when we take the kids to the outdoor track at a college near us and let them play, while hubby and I do sprints or run laps. And if it’s just the kids and I, I try and do fun workouts like this swing set slimmer or the PUMPkin workout! […]

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