,

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.

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 -4.png
How to Create a Wellness Support System That Works

A wellness support team is made up of the people who help and support you. Maybe it’s a friend who checks in after workouts, a coworker who walks with you at lunch, or a class where someone notices when you don’t show up. It might also include a therapist, a massage therapist, or a coach who helps you stay focused when life gets full. These little points of connection can make your routine feel more doable and your progress easier to keep going.

LEA GENDERS FITNESS FORT WORTH TRAINER BLOG-2.png
How Ready Are You to Train Today? Use This Free Tool to Find Out

Not sure how hard to train today?
Use this quick tool to check your physical and mental readiness. It helps you make smart choices about training intensity based on how you're feeling right now, so you can stay consistent without burning out.

lea genders fitness blog -3.png
Use Your Professional Strengths to Build Personal Wellness

If you’ve built a career, led a team, or managed a full plate of responsibilities, then you already have what it takes to improve your health.

Time management, focus, adaptability, these are the same skills that help you stay consistent with your workouts, eat in a way that supports your energy, and take care of your body long term. You just have to apply what you already know in a new direction.

Your health supports your success.

lea genders fitness blog -2.png
Perimenopause Is a Gift & Opportunity (No, Seriously!)

I know. Perimenopause doesn’t feel like a gift. It feels like brain fog, mood swings, interrupted sleep, and wondering why your pants don’t fit anymore. But somewhere in the middle of all that frustration is an opportunity to get honest about what your body needs now, not what worked for you ten years ago.

The symptoms might be loud, but they’re also signals. And if we stop trying to silence them and start listening instead, they can guide us toward a healthier version of ourselves.

LEA GENDERS FITNESS FORT WORTH TRAINER BLOG.png
Stop Chasing Shiny Objects and Start Making Real Progress

When progress feels slow or uncomfortable, it’s tempting to chase something shiny: a new diet, a new plan, a total overhaul. But what if the problem isn’t your plan? What if it’s just the part where it gets hard? In this post, I’m sharing the simple mindset trick I use to stay focused when distractions pop up, and how the same approach can help you stop starting over in your health and fitness goals.

LEA GENDERS FITNESS FORT WORTH TRAINER BLOG-2.png
How to Stop Starting Over and Stick With a Wellness Routine That Fits Your Life

If you're tired of starting over every Monday, I'm showing you how to build a wellness plan that fits your real life. It's the key to making progress that lasts. Here's how to get started.

LEA GENDERS FITNESS FORT WORTH TRAINER BLOG.png
Why Cardio Isn't Enough for Women Over 30, Even If You Love Running Like I Do

I love cardio, running specifically. But after 30, it’s not enough to keep muscle, boost metabolism, or stay strong. Lifting doesn’t replace your favorite workouts, it helps you run, ride, and move better, so you can keep doing what you love for years to come. download my free three week strength training program to get started.

LEA GENDERS FITNESS STRENGTH AND RUNNING BLOG.png
10 Lessons Learned in 10 Years as a Personal Trainer and Coach

This July marks my 10-year anniversary as a personal trainer. Coaching and blogging have grown side by side since the beginning. Writing helped me figure out what I believed. Coaching helped me live it. Both gave me a front-row seat to how people grow and what creates lasting change.

In this post, I’m sharing 10 of the biggest lessons I’ve learned over the past decade, lessons that go beyond workouts and meal plans, and into the real skills, mindset shifts, and habits that lead to long-term progress.

LEA GENDERS FITNESS STRENGTH AND RUNNING BLOG.png
Am I Reading Your Mind? Why My Fitness Blog Posts Feel So Personal

Ever read a fitness blog and feel like it was written just for you? You're not alone. Most of us are dealing with the same challenges. Skipped workouts, guilt after a long day, starting over every Monday, and wondering why it's so hard to stay consistent when we're capable in so many other areas of life. This post explains why it feels so personal, why that's actually a good thing, and how recognizing your own patterns is the first step toward lasting change.

LEA GENDERS FITNESS STRENGTH AND RUNNING BLOG-3.png
How to Stay Consistent With Your Fitness Goals This Summer Without Missing Out On The Fun

Summer fitness doesn’t have to be all or nothing. In this post, I’m sharing how to stay consistent with your health and fitness goals without missing out on the fun. It’s not about restriction, it’s about choosing a few non-negotiables, letting go of perfection, and showing up in ways that feel doable, even during cookouts, travel, and long weekends.