5 crazy-effective exercises from the man who trains Khloé Kardashian

5 crazy-effective exercises from the man who trains Khloé Kardashian

Khloé Kardashian is slowly dominating the celebrity fitness sphere. She shows off her workout A-game on social media, wrote the healthy living book Strong Looks Better Naked, and landed on the cover of Shape (see behind-the-scenes cover shoot). Now she's taking her next big step: Tonight is the premiere of her new weight-loss reality 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.

Not only did we get a full workout from one of the show's trainers, Lacey Stone (get the heavy weight workout right here), but we also sat down with Khloé's trainer Gunnar Peterson to steal some of his secrets. He shared his five favorite moves to serve Khloé (and everyone else on his laundry list of celebrity clients).

1. Deadlift

Deadlifts are the ultimate back-body burner. If you do them right, you can achieve a toned and muscular butt and hamstrings - but if you do them wrong, 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.

AStand behind a loaded barbell with your feet shoulder-width apart so that your shins touch the bar.

b.Bend knees and hips to grip the barbell with an overhand grip, hands just outside legs and back straight. Keep your neck in line with your spine. Tighten your lats to lock your shoulder blades.

CStand up and push your hips forward while squeezing your glutes. Lower yourself to the starting position and pause before doing the next repetition.

Try 3 sets of 8 to 12 reps, decreasing reps as you increase the weight.

2. Sleigh pulls

For this specific movement you will need a weight sled. You can pull it (like Khloé did), push it, or even pull it back—the choice is yours. Mix it up for a killer cardio strength workout and spend your entire workout “sledding.” Here are the steps for a backward sled pull:

AFacing the sled, pull the chain or rope taut and sit back. Feet are in a wide position with weight in heels, core engaged and arms straight.

b.Take short, quick steps backwards, moving as quickly as possible while building momentum.

Try 4 sets of 4 reps.

3. Boxing: Focus Gloves

Time to raise up these dukes. If you're really working toward a revenge body, chances are you'll be able to burn off some anger. Using the gloves (or a heavy bag if you don't have a partner), take on boxing exercises that target your core, tone your upper body, and train your mind to think on your feet. Try this basic move, then attach it to this complete partner boxing workout that Sports Illustrated models swear by. (Just have a heavy bag? Try this beginner kickboxing workout instead.)

AGrab a partner; A person should hold their boxing gloves or catching gloves in a protective position with their hands protecting their face and their palms facing away.

b.The striking partner continuously throws jabs (punches with the non-dominant hand, in this case it is assumed to be the left hand) for 30 seconds and touches the guard's right glove. Continue for 30 seconds.

CThe hitting partner continuously throws crosses (punches with the dominant hand, in this case it is assumed to be the right hand), touching the guard's left glove. Continue for 30 seconds.

DThe striking partner continuously throws a jab, then a cross. Continue for 30 seconds. Swap roles so that the hitting partner now catches.

Try repeating for 3 rounds.

4. Bulgarian squats

These babies are killers for your buns. They make them look easy, but they're no joke; After a few sets of this you will burn and barely be able to walk. (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 lifting the back foot instead to burn off some extra booty.) You'll need a box, workout bench, or piece of furniture that's about three feet high.

AStand on your right leg, left leg extended back, the top of your left foot resting on the top of the bench or other elevated surface. Keep your body weight over your front foot.

b.Squat with your right leg. Be sure to keep your chest and right knee over your right foot.

CActivate the glutes to extend (but not lock) the right leg.

Try 3 sets of 15 reps on each leg.

Up the ante by adding dumbbells to each hand and holding them directly at your hips or resting a barbell on your shoulders.

5. Runs with resistance

Resistance running is a great way to increase your speed and strength – and rip your legs up faster than you can say “sprint!” Khloé crushes it 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 resistance runs and other training moves can help you run longer, faster, and stronger.)

AAttach a resistance band or bungee to a wall or sturdy bar and place the band low around your hips. Step forward until the tape is taught.

b.Engage the core and pump the arms back and forth as you sprint in place, trying to move forward as far as possible.

Try 5 sets of 30-second sprints.