5 Crazy-Effective Exercises from the Man Who Trains Khloé Kardashian
If you thought Khloé Kardashian's fitness routine was all talk, these kickass moves will make you seriously reconsider.
Khloé Kardashian is slowly dominating the celebrity fitness-sphere. She shows her workout A-game on social media, wrote the healthy-living book Strong Looks Better Naked, and landed the cover of Shape (see behind-the-scenes at the cover shoot). Now, she's making her next big move: Tonight marks the premiere of her new reality weight-loss show, Revenge Body with Khloé Kardashian. The mission? Change people's lives for the better by helping them get fit-and more importantly, feel good about themselves.
Not only did we grab a full workout from one of the show's trainers, Lacey Stone (get that heavy weights workout right here), but we also caught up with Khloé's trainer, Gunnar Peterson, to steal some of his secrets. He shared his favorite five moves to serve up to Khloé (and any others on his laundry list of celeb clients).
Deadlifts are the ultimate back-body burner. Do them right, and you can score a toned and muscular booty and hamstrings-but do them wrong, and you're asking for injury. Try them with a barbell, dumbbells, or a hex-bar (like Khloé in this Insta), and move on to these other deadlift variations to hit every inch.
A. Stand with feet shoulder-width apart behind a loaded barbell so that shins are touching the bar.
B. Bend at the knees and hips to grab the barbell with an overhand grip, hands just outside of legs and back straight. Keep neck in line with spine. Engage lats to lock shoulder blades into place.
C. Stand up and thrust your hips forward as you squeeze your glutes. Lower to starting position and pause before doing the next rep.
Try 3 sets of 8 to 12 reps, decreasing reps as you increase weight.
2. Sled Pulls
For this particular move, you'll need a weight sled. You can pull it (like Khloé did), push it, or even pull it backwards-the choice is yours. For a killer cardio-strength workout, mix it up and spend your entire workout "sledding." Here, the steps for doing a backward sled pull:
A. Facing the sled, pull the chain or rope taut and lean back. Feet are in a wide stance with weight in heels, core is engaged, and arms are straight.
B. Take short quick steps backward, moving as fast as possible, building momentum as you go.
Try 4 sets of 4 reps.
3. Boxing: Focus Mitts
Time to get those dukes up. If you're really working toward a revenge body, chances are you've got some anger to burn. Take it out on the mitts (or a heavy bag if you don't have a partner) with boxing drills that engage your core, tone your upper body, and train your mind to think fast. Try this basic move, then tack it onto this full partner boxing workout that Sports Illustrated models swear by. (Only have a heavy bag? Try this beginner kickboxing workout instead.)
A. Grab a partner; one person should hold their boxing gloves or catching gloves up in guard position, hands protecting face with palms facing away.
B. The punching partner continuously throw jabs (punches with the non-dominant hand, in this case, assumed to be the left hand) for 30 seconds, making contact with the guard's right glove. Continue for 30 seconds.
C. The punching partner continuously throws crosses (punches with the dominant hand, in this case, assumed to be the right hand), making contact with the guard's left glove. Continue for 30 seconds.
D. The punching partner continuously throws a jab, then a cross. Continue for 30 seconds. Switch roles, so the punching partner is now catching.
Try to repeat for 3 rounds.
4. Bulgarian Split Squats
These babies are killer for your buns. They make look easy, but they're no joke; you'll be burning and barely walking after a few sets of these. (In this IG, Khloé did a variation of split squats with her front foot elevated on a Bosu ball. For the move below, we're elevating the back foot instead for extra booty burn.) You need a box, workout bench, or piece of furniture that's about three feet tall.
A. Stand on right leg with left leg extended backward, top of the left foot resting on the top of the bench or other elevated surface. Keep bodyweight over front foot.
B. Lower into a squat on the right leg. Be careful to keep chest up and right knee over right foot.
C. Engage glutes to straighten (but not lock) right leg.
Try 3 sets of 15 reps on each leg.
Up the ante by adding dumbbells to each hand and holding them straight down by your hips, or resting a barbell on your shoulders.
5. Resisted Runs
Resisted runs are a great way to boost your speed and power-and tear your legs up faster than you can say "sprint!" Khloé is crushing them in this IG workout montage along with squats, heavy rope work, and more. But don't just watch her-try it yourself. (And check out these tips on how resisted runs and other training moves can help you run longer, faster, and stronger.)
A. Secure a resistance band or bungee to a wall or sturdy pole, and position the band low around your hips. Step forward until the band is taught.
B. Engage core and pump arms back and forth while sprinting in place, trying to move as far forward as possible.
Try for 5 sets of 30-second sprints.