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Gunnar Peterson's At-Home Strength Training Workout

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If you find that you don't always have time to go to the gym, exercising at home can push you to the busiest schedule. In addition, Gunnar Peterson, one of Hollywood's top coaches, said that exercising at home would also reduce travel time to and from the gym, which means more time for proper exercise.

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adapt to Gunnar Peterson's "exercise at home". (picture: Frazer Harrison / Getty image s entertainment / gettyimages)

Peterson's personal training list includes Jennifer Lopez, Kendall Jenner, Kate Beckinsale and the Los Angeles Lakers. He tells Livestrong that if you train in the morning, exercising at home will also help you get more sleep and improve your work efficiency. If you train during the day and at night, the question is, can you separate your life so that when you exercise, you don't go out and empty the dishwasher or walk the dog? &However, walking a dog can be seen as warming up or cooling down, depending on when you get used to it and how energetic your dog is, he said, and Peterson's three tips for exercising at home have many advantages. But before you move the couch to work, Peterson has a few things to think about:

  • have a plan. The night before, spend 10 minutes (depending on your personality, using bold lines or details) drawing what you want to do during the day.
    Keep the phone away. Turn the phone to airplane mode. This is your time.
    Move with music. Choose music instead of TV, Peterson said. &Music keeps you active, but TV encourages you to stop and stare. You can rationalize it as a break between sports. He said, are you ready to sculpt and strengthen your whole body? This is Peterson and Peterson's family full body exercise. Every 10 to 20 repetitions, add resistance or repetitions when 20 no longer challenge you.

    1. Dumbbell squat: feet wider than shoulders. Hold a dumbbell in each hand, arms together, and squat down until your thighs are parallel to the floor. Pause and stand up.

    2. Push ups: start lying face down on the floor, hands 2 to 3 inches wider than shoulders. Press yourself into a plank, then press down.

    3. Pull up: stand under the pull up bar, grasp the bar, and palm out. Grab the bar and lift your body off the floor. Pull yourself to the top of the bar (Chin level with the bar). Stop and lower yourself. Use the auxiliary pull-up machine to modify the motion. (optional: high row, resistance band attached to anchor, such as door hinge.)

    4. Plank (30 to 60 seconds): enter the push up position. Bend your elbows and place your forearms on the floor. Bend your feet and place your toes on the floor. Your body should be a few inches from the floor.

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    5. Overhead press: hold the barbell or dumbbell. Make sure your feet are shoulder width apart. Place the dumbbells close to each shoulder, palms forward. Press the dumbbell up, extend it up, and then press it down back to the starting position.

    6. Dumbbell side lunge: stand with one dumbbell in each hand, and put your arms on one side of your body. Turn right. Make sure your right knee is bent so you can lower your hips and body until your knees and hips are at a 90 degree angle. Straighten your right hip and knee and bring your foot back to hip width position. Repeat the same number of times on each side.

    7. Standing loop rotation: use a loop that is attached to a wall or stabilizing device and place the loop at the chest height. Stand with your right side facing the band. Step over your body, hold the handle with your left hand, and place your right hand over your left hand. Make sure your arms are in front of you, then rotate your body (in your abs) away from the band. Rotate until your shoulders are facing away from the anchor point. Return to the starting position.

    8. Bench diving: sit on a bench or a strong chair with your hands on both sides of your hips, with your hands on the bench and your fingers hanging from the edge. When you move your butt off the stool, bring your feet together and bend your knees. Lower the hips toward the floor by bending the elbows until the upper arms are parallel to the floor. Push back with your arms, pause and repeat.