Why not put that pumpkin sitting around your house to good use and incorporate it into your exercise routine?

This exercise, recommended by Jessica and Jason Wright, who operate the Indy Adventure Boot Camp (www.indyadventurebootcamp.com, 317-658-6731) at five area locations, works multiple body areas and muscle groups, including the glutes, biceps, adductors, shoulders and chest.

They offer one-hour boot camps at 5:30 and 9:15 a.m. for women only and at 6:30 p.m. for men and women Monday through Friday at different facilities or parks in Carmel, Fishers, Zionsville, Avon and Noblesville. Participants can sign up for four-week sessions for three to five days each week.

Jessica Wright, founder and personal trainer, said the sessions focus on cardiovascular and strength training every day. In addition to exercises focusing on the core area, participants go through obstacle courses with agility ladders, hurdles and running drills.

She demonstrates this exercise, which also can be done using a medicine ball or dumbbell.

Step One: Stand with your feet wide apart and your toes pointing outward. Your weight should remain on your heels. Let the pumpkin hang between your legs, keeping your shoulders back and head up. Bend at your knees, allowing the pumpkin to drop straight toward the ground. Keep your thighs open and knees out.

Step Two: As you press toward your heels to stand back up, bend your arms and perform a biceps curl with the pumpkin.

Step Three: At the top, squeeze your glutes and press the pumpkin from your chest straight up overhead. Bring the pumpkin back to your chest, then back to the hanging position and repeat.

Repetitions: Do 15 to 20 repetitions.

Tips: When you’re bending down, make sure your knees do not go out past your toes.