,

Perfect Pumpkin Workout For Fall

,

I’m a summer girl. I like hot weather and blazing sunshine. While most people are ushering summer out like a distant relative overstaying their welcome, I mourn its passing into fall. Dramatic? Maybe.

Fall and winter have good qualities, I know. For one, much more pleasant running weather, outdoor workouts, fall fashion (for me, leggings instead of shorts), and of course, pumpkin everything!

I am trying my best to welcome fall and everything it offers, so I created this fun workout to get outside and have a little pumpkin fun! What’s the difference between a 12-pound medicine ball and a 12-pound pumpkin? The taste!

Try this full-body runner-specific strength workout with your favorite pumpkin.

  • Perform 6-12 reps (on each side, if applicable)

  • Perform 1-3 sets of each exercise

  • Rest for 30 seconds to one minute between sets

Pumpkin Lunge with Twist

Pumpkin Lunge with Twist

Pumpkin Squat with Overhead Press



Pumpkin Lift & Chop

Pumpkin Lateral Lunge

Pumpkin Single-Leg Deadlift with Row

Pumpkin Walking Lunge with Twist

Offset Pumpkin Push Up

Pumpkin Russian Twist

What do you say? Will you carve out some time to do this pumpkin workout? Then you can carve the pumpkin and make a nice pie. Deal?

13.1 jack-o-lantern

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers on Facebook, Twitter, or Pinterest.

WORK WITH ME
Save to Pinterest for later or to help me share!

Save to Pinterest for later or to help me share!

Questions? I’d love to help.

Coach Lea

BUT WAIT...THERE'S MORE!
LEA GENDERS FITNESS BLOG FORT WORTH TX-10.png
Turning February Failure into Future Success: Why Your New Year Flop is Great Data

I don’t know about you, but I get motivated at the start of the year only to have that energy fade by February. On January 1st, it feels like this will finally be the year everything clicks. Then reality sets in. For many, an ice storm and a week of shoveling snow put out the spark. But what if falling off track isn't a failure? What if it's actually the data you need to start smarter? Let's talk about the dimmer switch method and how to build habits that survive your real, messy life.

LEA GENDERS FITNESS BLOG FORT WORTH TX-8.png
The Dieting Toolkit: Everything You Need to Know To Get Results

I titled this the Dieting Toolkit, but really, it is the anti-diet approach you have been looking for. We break down the messy math of calorie deficits, why restriction almost always backfires, and how to use the continuum to get results without being perfect.

LEA GENDERS FITNESS BLOG FORT WORTH TX-7.png
Carbs Are Getting a Rebrand: What This Means For Your Diet

We spent years demonizing carbs, but the conversation is finally shifting from restriction to fiber. It is time to stop fearing fruit and vegetables and start fueling your body. Here is what the rebrand means for your diet.

LEA GENDERS FITNESS BLOG FORT WORTH TX-6.png
How to Manage Cortisol When You Can't Control the Stressor

Stop letting your hormones run the show. Learn how your mindset and environment influence your cortisol levels and the simple, one-minute recovery practices you can start today to find your balance again.

LEA GENDERS FITNESS BLOG FORT WORTH TX-5.png
5 Year Essay For a Remarkable Life (The 9 Year Update)

In 2017, while working a corporate job I wrote a blog post dated five years into the future. I described my dream life in vivid detail, right down to the breakfast I'd eat and the way my business would feel. Then, I let it sit in my drafts for nearly a decade.

Reading it now in 2026 is surreal. While the timeline took longer than I imagined, the feeling of my life today is identical to that vision. I am sharing the unedited 2017 draft today as a lesson in the power of knowing your "why" and daring to write it down.

IMG_1170.jpg
2025 Recap: The Quietest Year and the Biggest Change

Since 2009, my year-end recaps have been full of accomplishments, travel, races and certifications. But reflecting on 2025, things looked different. The year felt quiet, even a bit flat, compared to the milestones of past years. What I realized is that the stillness was actually a period of preparation. It was the space I needed to build up the energy for the biggest professional move of my life. After twenty years in my corporate role, I finally walked away to branch out on my own. Read more!

LEA GENDERS FITNESS BLOG FORT WORTH TX-3.png
New Year, New You Revisited

The arrival of a new year often brings a specific kind of pressure to reinvent every aspect of our lives overnight. We tend to latch on to the idea that we can only improve through massive action and radical shifts in our daily routines. While the ambition is admirable, this approach is frequently a recipe for overwhelm and a quick return to old habits by mid-February.

True, lasting change rarely takes root in high stress environments. For the rest of us, the path to health lies in a more grounded and thoughtful approach that respects our unique context. By discovering a deeper motivation, committing to the bare minimum, and leading with self-compassion, we can move away from the cycle of burnout. It is about shifting our perspective from reaching a finish line to enjoying the daily journey, allowing wellness to become a part of who we are rather than just something we are trying to achieve.

LEA GENDERS FITNESS BLOG FORT WORTH TX (1).png
Why I Am Not Ending the Year Strong

Forget the pressure to "end the year strong." This December, I am exploring a different approach: ending the year soft. Learn how compassion, rest, and grace can set you up for a healthier New Year than pushing ever could.

LEA GENDERS FITNESS BLOG FORT WORTH TX-2.png
The Stories We Tell Ourselves (And My Big Leap)

Much of what we experience as suffering is just the story we tell ourselves about a situation. Recently, this simple shift in perspective gave me the clarity to finally make a massive decision I have been putting off for years. It is time for a major update.

LEA GENDERS FITNESS BLOG FORT WORTH TX.png
Beyond the Gym: Blending Health Into Your Day For Best Results

You put in the work at the gym, but what about the other twenty-three hours of your day?

Workouts are a great start, but true well-being is woven into your whole life: through your sleep, recovery, stress management, and micro-movements. These small, one to five-minute actions, like taking a mindful breathing break or choosing the stairs, are not just for beginners; they are essential for optimizing the results of your hard work.

Discover simple, intentional micro habits in movement, focus, nutrition, and recovery that enhance your health all day long, ensuring your body and mind are working effectively, not just during your workout, but every single day.