For each participant that shows up, Williams will donate $5 to St Jude Children’s Research. The workout is free and open to the public, and attendees will don Halloween costumes while performing pumpkin exercises.
Williams explains, “You can approach Halloween one of two ways. The first option is to go nuts with all of the eats and treats. The second is to indulge in moderation and offset any extra caloric consumption with a seasonal pumpkin workout. I recommend the latter—it’
Pumpkins can be used just like medicine balls for an unlimited number of exercise options. Williams likes to take it one step further and use total body exercises that combine upper body, lower body, and core movements into one efficient exercise that maximizes fat burning.
Williams has provided his top three total body pumpkin exercises that guarantee to help you burn fat and build muscle in minimal time. He recommends performing at least one circuit of the following three pumpkin exercises, with little to no rest between movements, for every Halloween treat you eat.
1) Pumpkin Swings: Holding a pumpkin in your hands with your arms extended, stay on your heels and hinge back at your hips while bringing the pumpkin underneath your body with your eyes up and chest out. Then push your hips forward and swing the pumpkin up to chest level being sure to squeeze your glutes at the top of the movement. Increase the intensity by swinging the pumpkin overhead. Perform for 30 seconds.
2) Pumpkin Squat to Presses: Holding a pumpkin in your hands at chest level, push your hips back and squat down until your front thighs are parallel to the floor with your eyes up, your chest and knees out, and your weight on your heels. Then simultaneously stand up and press the pumpkin overhead. Increase the intensity by jumping up from the bottom of the squat position while simultaneously pressing the pumpkin overhead while airborne, then land softly and repeat. Perform for 30 seconds.
3) Pumpkin Mountain Climbers: Place a pumpkin on the floor. Place your hands on the pumpkin and assume a perfect push-up position with tight abs, tight glutes, and a straight line from the head through the heels. Now bring one knee to your chest while keeping your hips and shoulders square, then switch sides and repeat for time. Increase the intensity by adding speed of movement or by integrating a pumpkin push-up between each knee-in. Perform for 30 seconds.
Williams will be holding his annual Freaky Fat Loss event on Saturday October 26th at 9 AM. The event is open to the public, families are welcome, and Williams will be donating $5 to charity for every person who shows up. Participants must bring their own pumpkin to the workout. For more info, please contact info@PrecisionFitnessNWA.com or 479-273-5707.