Fitness Fridays: How about a Halloween workout?

Kate Wilson-Perez is a group fitness instructor at Privé-Swiss Fitness,

The leaves are turning, the air is cooling and kids are back to school. Fall is here, the time of year when we fall back into routines and think about getting our fitness goals back on track after summer vacations and fun. There are many easy ways to add exercise into your fall activities.

Apple picking is a great activity that lets you enjoy the outdoors. Choose an orchard that has lots of hills to traverse and walk your way through the orchard rather than taking the hay ride (although DO take the hayride after you have picked all your apples and walked the orchard).

Halloween-themed workouts are my favorite way to add some fall spice and lots of fun into your normal routine. Nothing makes a better prop for exercise than a healthy pumpkin. We lift them, carve them and add them to our fall decorations.

This year, use yours as a workout tool too! Here are some great exercises you can do; do each exercise for 30 seconds to a minute and repeat the circuit 2 to 3 times for a quick, efficient, full body workout.

Lateral lunge - (side to side) push pumpkin up overhead as you return to center

Wide squat with a bicep curl - (holding the pumpkin in both hands curling it up as you squat)

Sprint - (either in place or back and forth) holding pumpkin overhead the whole time

Tricep Dips - Hold the pumpkin in your lap as you perform the exercise

Tricep Overhead Extension - keep your elbows in close to your ears and hold the pumpkin in both hands

Full Situp - holding pumpkin in both hands as you sit up - or make it little curls holding the pumpkin at your chest

Don’t forget your Zombie Apocalypse Survival Cardio. Do each exercise for 30 seconds to a minute and repeat 2 to 3 times. Add this to your pumpkin workout for some added cardio:

High Knee Runs

Lateral jumps side to side

Football feet with directional changes

Why not spell out a Halloween word with your workout:

S — Squat knee lifts

P — Push Press

O — Opposite arm, opposite leg rows

O — Overhead press

K — Kickbacks

S — Squat jumps

There are so many great ways to add exercise into fall activities. If you are a runner, biker or kayaker take advantage of the incredible fall weather to hit the woods for a trail ride/run or hit the water for a lazy Sunday afternoon paddle. The season of cuddling indoors with a good book and cozy fires is coming so keep yourself active and energized outdoors while it’s still nice enough to do so.

Kate Wilson-Perez is a Group Fitness Instructor at Privé-Swiss Fitness, an award-winning, upscale, boutique fitness studio, located at 1587 Boston Post Road, Westbrook and 757 Boston Post Road, Madison; phone: 860-391-8735; website:

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