Week 31: Pumpkin Circuit

With Halloween right around the corner, it’s time to get in the spooky spirit with a themed circuit! Grab a pumpkin to complete this kid-friendly circuit! No pumpkin? No problem! Using bodyweight works great, too!

There are 5 different moves in the circuit. We will spend 30 seconds on each move, and then take a 10-second rest before moving on to the next exercise. At the end of the circuit, we will take a 1-minute rest before doing it all over again. We will be completing this circuit 3 times through. Remember to play hard and try your best. All movement is celebrated here at BCF!


Pumpkin Squats

Hold your pumpkin at chest level. Squat down like you are sitting in a chair, then push back up. Pumpkin optional



Frankenstein’s Monster

Place your arms straight out in front of you, and kick your legs up. Bonus points for zombie sound effects!



Spooky Spiders

Lay on your back with your knees bent and arms extended towards the sky. Extend your right arm and left leg so they hover just above the ground. Switch and repeat!


Boos!

Quickly squat to touch your toes, then explode to extend your arms over your head!


Ghostbusters

Who you gonna call? For this move, show off your best fighting style to bust those ghosts!


Need an interval timer? We like this one! It’s preset with the work and rest times.

Weekly Challenge

Bull City Fit participants can earn their BCF Buck by sending in a picture video of you and your family completing your favorite move from the circuit above! Please send pictures and videos by email to bullcityfit@gmail.com or to our Instagram (@bullcityfit). You may be chosen to be featured on our social media account!

Contact Us

Rachel N. Fleming

Bull City Fit Program Coordinator

(919) 681-1203

rachel.n.fleming@duke.edu

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