Standing: Hold the pumpkin with both hands in front of your body and squat down.  Rise up out of your squat and press the pumpkin up and above your head.  Return to starting position and repeat.

Seated: In a secured position hold the pumpkin with both hands stem facing outward.  Flip the pumpkin back towards your body so the stem is now facing up and press the pumpkin up over your head with arms fully extended.  Return to starting position and repeat.