Core Secrets Give Me 20Gunnar Peterson
Year Released: 2003
Categories: Balance/Medicine/Mini/Stability Ball, Total Body Workouts
I thought that this was a great workout combining strength training with the stability ball, and I really enjoyed it. In just 20 minutes, you will hit all major muscle groups, and you will definitely feel worked out by the end! Instructor Gunnar Peterson begins with a 3.5 minute warm-up on the ball; he gets right into things with squats and lunges (using the ball for balance) plus some static stretches. In the next segment (3 minutes), you'll lie on your back with your feet on the ball and holding a weight across your chest for abs work; you also roll onto your side to work the obliques. Next you return to standing for the "woodsman" move--holding the ball over your head to one side, you sort of chop it down to the other side, coming to a lunge. Gunnar does two sets, and I really felt these! You'll continue the leg work with some rear lunges and then sit on the ball for flies and rows (4 minutes total for the standing/seated segment).
Gunnar then has you lie over the ball for more upper body work, including flies and chest press. Seated on the ball, you'll do side lats and an overhead chest press. You'll do another abs move with weights on the ball and then finish off the upper body on the ball with bicep and hammer curls (5.5 minutes total). Next, you'll return to the floor for a final 4-minute segment. First, you'll do a triceps press with your feet on the ball, then you'll repeat the abs series from the beginning, this time without any weights. Gunnar ends the workout with some very quick stretches to finish. I can definitely see myself using this workout often, particularly when I'm short on time--highly recommended!
This was my first Core Secrets workout and so my first experience with Gunnar. I liked him--he leads in kind of a drill-sergeant-like manner with his frequent counting, yet more pleasant, more encouraging.