Fall is officially upon us and here at Stay Fit Mom we are ALWAYS trying to get our readers to lift some weights. This week’s workout involves a little bit of weight in the form of our favorite fall decoration, a pumpkin! Grab a pumpkin from your front door or the local pumpkin patch, and join us this week for another Stay Fit Mom Weekly Workout!
21, 15, 9
- Sumo Deadlift
- Goblet Squats
- Push Press
- If you’d like to keep track of your time, a Timer. (We frequently use the MYWOD app and recommend it to our readers. You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.)
- Pumpkin: choose a weight that works best for you!
- Be sure to modify this at home workout to your ability level. You can always decrease the weight of the pumpkin if you need to!Begin the workout with 21 Sumo deadlifts. Be sure your feet are spread wide apart, further than squat distance. Initiate with your butt back and pick up your pumpkin from the ground. Stand straight up. Next move on to 21 goblet squats. Hold the pumpkin at your chest, just below your chin. Squat down while keeping your chest up. Be sure that you break parallel and that your hip crease goes below your knee crease. Then stand straight back up. After the goblet squats, complete 21 push presses. Begin with the pumpkin at your chest, just below your chin. Slightly bend your knees and push the pumpkin above your head with arms extended straight over head. Be sure to check out the video below for a full demonstration and explanation of the movements. After completing the push presses, return to the sumo deadlifts. Complete 15 sumo deadlifts, 15 goblet squats, and 15 push presses, then 9 sumo deadlifts, 9 goblet squats, and finish the workout with 9 push presses.
Workout Demo Video for further instructions:
Did you catch last week’s Max Rep Workout?