{"id":23418,"date":"2014-01-13T07:15:29","date_gmt":"2014-01-13T12:15:29","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=23418"},"modified":"2016-07-14T16:02:13","modified_gmt":"2016-07-14T20:02:13","slug":"gunnar-peterson-new-year-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/gunnar-peterson-new-year-workout\/","title":{"rendered":"Gunnar Peterson’s New Year Workout"},"content":{"rendered":"

\"GunnarAbout 45 percent<\/a> of Americans make New Year’s resolutions each year, and sadly, only a mere eight percent achieve their goals. Whether you\u2019re tight on time with a busy day ahead or were ditched by your workout buddy, we want to make sure you stick to your fitness objectives<\/a>. With the new year already underway, we caught up with celebrity trainer Gunnar Peterson<\/a>\u00a0for tips on making time for fitness, plus one of his own workouts for you to try.<\/p>\n

What would you say is the biggest downfall for people trying to stick with their health and fitness resolutions? <\/i><\/b><\/p>\n

“You\u2019re not going to get fit from one workout, and you\u2019re not going to get fat from one meal.”<\/p><\/blockquote>\n

Time. It\u2019s always time. They can\u2019t get to the gym, they can\u2019t make the class, their workout partner blew them off, there\u2019s inclement weather and they can\u2019t get to an indoor place \u2014 there\u2019s always an excuse. I find this a lot.<\/p>\n

What\u2019s a good way to make sure fitness doesn\u2019t take the backburner when things get hectic?<\/i><\/b><\/p>\n

Put it in pen<\/i> \u2014 don\u2019t pencil it in. I also stack it earlier in the day, but that\u2019s just me. I look at it like this: The fewer people awake, the fewer people to interrupt me. It\u2019s simple. It\u2019s not perfect, but it\u2019s close. My phone rings a lot less at 5 a.m. than at 2 p.m.<\/p>\n

A lot of people say it\u2019s just too hard to get out of bed and get to the gym. Is it OK to work out at home? Is that better than nothing?<\/i><\/b><\/p>\n

One hundred percent. There is no workout you do that you\u2019ll wish you hadn\u2019t done. But there are lots of workouts you miss that you\u2019ll wish you had done. So do it at home<\/a>, do half of it, do what you can, just stretch, just do cardio, just do your resistance, just do something. You\u2019re not going to get fit from one workout, and you\u2019re not going to get fat from one meal. So indulge here and there and do your workouts on the regular.<\/p>\n

Stretching, foam rolling, <\/i><\/b>mobility<\/i><\/b><\/a> \u2014 are these more important to do after a workout or before a workout?
\n<\/i><\/b><\/p>\n

You can do both. I start my routines on the ground to reduce risk of injury and to start moving the blood. And I take the blood from the lower extremities, to the core, and then to the upper extremities. Massages<\/a> are beneficial, too, especially after a rough workout. But you can\u2019t always get a massage, so something like the Homedics Dual Shiatsu Massage Cushion<\/a> is a great alternative. Why wouldn\u2019t you have something like this at your desk? I run and sit down between appointments and if I get even just four minutes, my back<\/a> feels so much better.<\/p>\n

How do you personally keep up with your fitness?<\/i><\/b><\/p>\n

I never miss a workout. All the guys who\u2019ve ever worked out with me they will tell you, \u2018he never misses.\u2019 That\u2019s why I go early, to make sure it\u2019s done.<\/p>\n

Looking for a no-excuses workout you can do at home? Try this full body routine designed by Peterson himself. Complete the entire circuit (exercises 1-9) twice through.<\/i><\/p>\n

Gunnar Peterson’s New Year Workout
\n<\/b><\/h3>\n

\"Gunnar
\n1. Single-Leg Hip Bridge on Ball
\n<\/b>Lie flat on your back with a stability ball in front of you. Lift your right leg up into the air as high as you can, and place your left foot on the top of the ball (a<\/b>). Pushing your left foot down into the ball, lift your hips as high up off the ground as you can so that you\u2019re resting on your shoulders (b<\/b>). Repeat for 12-15 reps with each leg.<\/p>\n

2. Hinge Crunch on Ball
\n<\/b>Lying flat on your back, place your hands behind your head and put both heels on top of the stability ball (a<\/b>). Crunch upward while simultaneously pushing down in your heels, pulling your knees towards your chest so the stability ball rolls closer to your body (b<\/b>). Repeat for 12 to 15 reps.<\/p>\n

3. Lying Dumbbell Tricep Extension
\n<\/b>Grab a dumbbell in each hand and lie flat on your back with your legs fully extended forward, heels resting on the stability ball. Raise your arms straight up to the ceiling, holding the dumbbells directly over your shoulders (a<\/b>). Bending at your elbows, without moving the rest of your arms, lower the dumbbells down to ear level (b<\/b>). Extend your arms back fully back upward (c<\/b>). Repeat for 12 to 15 reps.<\/p>\n

4. Jump Rope
\n<\/b>As fast as you can, perform 50 to 100 skips with the jump rope, varying your footwork if you\u2019re able to.<\/p>\n

5. Resistance Band Rear Delt Pull-Down
\n<\/b>Grab a resistance band and grip it above your head a little wider than shoulder-width, maintaining a high level of resistance in the band. This is start position (a<\/b>). Lunge your right leg backwards, landing with the ball of your left foot on the ground, bending both knees so that your right hip is directly above your right knee, and left knee is bent directly above your left toes. Simultaneously, keeping your arms as straight as you can, lower them and the band behind your neck and back as far as you can, pulling your shoulder blades together (b<\/b>). Return to start position. Repeat for 12 to 15 reps with each leg.<\/p>\n

6. Banded 4×4\u2019s
\n<\/b>Place a resistance band around both ankles and spread your feet wide enough so there\u2019s tension in the band (a<\/b>). Bend your knees and slowly walk to the right, stepping your right foot out, then left foot, but still keeping enough resistance in the band (b<\/b>). Repeat for 10 steps to the right, 10 to the left, 10 forwards, then 10 backwards.<\/p>\n

7. Side Plank Rotation
\n<\/b>Lie on your right side, with your legs, hips and torso all in line with one another, feet stacked. Bend your right elbow perpendicular to your body and rest your weight on your forearm. Using your right arm and feet, push your ribs, hips and legs up off the floor into a side plank position<\/a> (a<\/b>). Take your left arm and, rotating from your core, reach it as far underneath you as you can without losing balance (b<\/b>). Rotate back and lift the same arm as high and far behind as you can while remaining balanced (c<\/b>). Repeat 12 to 15 reps on the right side, then on the left.<\/p>\n

8. Push-Up with Dumbbell Renegade Row
\n<\/b>Get into push-up position, head, back, glutes and legs all aligned, feet a little less than shoulder-width apart, arms extended straight to the floor, hands gripping dumbbells. Perform a push-up keeping your core tight and everything in line (a<\/b>). Keeping your core and glutted engaged, bend your right elbow, pulling your right shoulder blade back, and row the dumbbell upwards keeping your elbow close to your side (c<\/b>). Extend your arm back down to the ground. Perform the same upward motion with the left arm. Repeat for 12 to 15 reps.<\/p>\n

9. Windmill Plank
\n<\/b>Get into an extended plank position, head, back, glutes and legs all aligned, feet a little less than shoulder width apart, arms straight so hands are on the floor. Hold for 10 seconds (a<\/b>). Transfer weight to the left arm, and lift your right straight up to your right side, while simultaneously rotating your body and feet to the right. Return the right arm back down, hand on the ground (b<\/b>). Repeat lifting the left arm up in the air while rotating to the left, then returning it back down, hand on the ground. Repeat the whole move 5 times through.<\/p>\n","protected":false},"excerpt":{"rendered":"

There\u2019s no excuse not to stick with your fitness resolutions this year \u2014 especially with this workout (plus tips!) from celeb trainer Gunnar Peterson.<\/p>\n","protected":false},"author":11,"featured_media":23414,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14],"tags":[32,289,76,83,281,341,343,99,100],"class_list":["post-23418","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","tag-bodyweight","tag-exercise","tag-personal-trainer","tag-resistance-training","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weightlifting","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/23418","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=23418"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/23418\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/23414"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=23418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=23418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=23418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}