A Beverly Hills personal trainer who’s behind some of the most famous bodies in Hollywood has revealed the exercises he uses to sculpt stars’ bodies.
Gunnar Peterson, who trains stars including Kendall Jenner, Khloé Kardashian and Kate Beckinsale, told Femail he’s been working in the fitness industry for 30 years, and that endurance was the key to his success.
‘When I was younger I was overweight but when I learned how to control that I quickly began a career as a personal trainer.
‘There’s nothing magic about what I’ve done. If you work hard, try to be better every day, return phone calls, texts, emails and be nice to people, you’ll be successful’.
The star personal trainer, recently joined the team at Centr, the fitness app owned by Chris Hemsworth and Elsa Pataky to launch his very own workout, on top of his busy schedule training the likes of Jennifer Lopez, Ciara, Bebe Rexha, and Ariel Winter.
Speaking exclusively to Femail, Gunnar has revealed his top tips for getting a body like the stars...
Gunnar Peterson, who trains stars including Kendall Jenner, Khloé Kardashian and Kate Beckinsale, told Femail he’s been working in the fitness industry for 30 years, and that endurance was the key to his success
The star personal trainer, recently joined the team at Centr, the fitness app owned by Chris Hemsworth and Elsa Pataky to launch his very own workout, on top of his busy schedule training the like of Jennifer Lopez, Ciara, Bebe Rexha, and Ariel Winter
HOW TO GET A BUM LIKE A KARDASHIAN
The Kardashian family are famous for their very pert derrieres. One of Gunnar’s many clients is Khloe Kardashian, famous for her body transformation and love of fitness.
Gunnar said: ‘Anyone who is desperately seeking to get good glutes should focus on the same group of exercises.
‘Squats, lunges, deadlifts and hip bridges are all good for getting great glutes and make sure you increase the amount of weight you’re using.
‘Give yourself time to recover, hydrate and eat quality calories that are slightly more than the number of calories you are burning so you have something to build on.
Gunnar said: ‘Anyone who is desperately seeking to get good glutes should focus on the same group of exercises. Squats, lunges, deadlifts and hip bridges are all good for getting great glutes and make sure you increase the amount of weight you’re using’
The Kardashian family are famous for their very pert derrieres. One of Gunnar’s many clients is Khloe Kardashian, famous for her body transformation and love of fitness
LIMBS LIKE KENDALL
While Khloe is famous for her curves, younger sister Kendall Jenner is known for her lean arms and supermodel legs.
Gunnar says: ‘Think shoulder exercises when you think of working on your arms.’
‘Shoulder presses and a variety of shoulder raises at different angles are fantastic.
‘Add curls at multiple angles, in addition to close grip bench presses, pushdowns, dip variations, and extensions.’
While Khloe is famous for her curves, younger sister Kendall Jenner is know for her lean arms and supermodel legs
ABS LIKE J LO
Mother-of-two Jennifer Lopez turns 50 this month, but her incredible abs still turn heads.
To get a washboard stomach like J Lo, Gunnar recommends using resistance-weights and bands.
‘When you’re working on your abs make sure you also train your obliques with side hip bridges.
‘Finally, don’t neglect your lower back as that is a huge part of your core and you don’t want it to be the weak link. Supermans and deadlifts are a great place to start.
Mother-of-two Jennifer Lopez turns 50 this month, but her incredible abs still turn heads. To get a washboard stomach like J Lo, Gunnar recommends using resistance-weights and bands
He adds that nutrition is also key to shaping a great body.
‘I would eat food that is as close to its natural state as possible’ he said.
‘Drink plenty of water and provide your body with adequate protein to support your recovery.
‘Limit your complex carbohydrates at night and by all means have a cheat meal (cheat MEAL, not cheat DAY) once a week!’
- Gunnar Peterson’s exclusive 4-week program, Gunnar X Centr, ends on July 14th. Join now at: https://centr.com/join-us-gunnar
Gunnar’s blockbuster workout, that you can do from home
Push-ups – 10 reps x 6 sets
Place your hands on the floor shoulder distance apart and come up onto your toes. Keep your core tight and your neck in a neutral position while you bend through the elbows to lower your body to ground and push back up. Your body should stay straight (no bending at the hips) as you lower up and down.
Squats – 15 reps x 5 sets
Stand with your feet at shoulder width, chest proud and your core switched on. With your weight in your heels, sit back and down into a squat aiming to get your quads parallel to the ground. Push back up to the start and repeat.
Tuck jumps – 10 reps x 4 sets
Start in a standing position, feet in line with. Jump as high as you can, bringing your knees up into your chest. Keep your knees soft as you land. You can use your arms for balance and to gain momentum.
Gunnar (left) shares a workout you can do at home
Dumbbell overhead press – 15 reps x 3 sets
Dumbbell in each hand, start by holding the weights between your shoulders and your ears, palms facing forward. From that position, push both weights upwards simultaneously to extended arms overhead and slowly lower back down. Keep your core engaged throughout.
Skater lunge with dumbbell kickback: 10 reps x 2 sets
Standing in a bent over speed skater position, activating your core, hold the dumbbells at your hips with bent elbows and step one foot back and outwards. As you step back, straighten through the elbows to drive the dumbbells backwards, squeezing through the triceps at the back of the arms. Step back up to the start position and repeat with alternating legs.
Bicycle crunches: 100 reps each side
Laying with your back on the ground and your hands supporting your head, bring your legs up so they’re at 90 degrees to your body. Then straighten your right leg out away from your torso, while your left leg moves up toward your chest – at the same time rotating your upper body to the left so your right elbow meets your left knee. Then straighten the left leg out and bring your right knee up to touch your left elbow and repeat. The movement should look as though you are pealing a bicycle. Keep your shoulders high and make sure your ribcage is rotating to each side, not just your elbows.
- His programme, Gunnar X Centr will fire up your transformation with Gunnar’s expert HIIT/HIRT workouts, designed specifically for women, to help them fast-track results. Gunnar X Centr is suitable for women of all fitness levels and workouts can be done at home or in the gym. Gunnar’s program is complemented by a simplified meal plan to maximise results.