Segment 1: Wood Chop
Standing: Begin with your feet just beyond shoulder width apart and knees slightly bent. Hold the pumpkin up above your head and out to the left side with arms fully extended. Bend your knees and thrust the pumpkin down across your body touching the floor by your right foot with the pumpkin. Reverse the motion back up and across keeping your arms fully extended. Perform this exercise for 15 seconds on one side of your body and then switch to the other side for the remaining 15 seconds.
Seated: Hold the pumpkin above your head and to the left side with arms fully extended. Thrust the pumpkin down and across your body keeping your back straight. Reverse the motion to return the pumpkin back above your head. Repeat for 15 seconds on each side.