Image Source: Courtesy of F45 Training / Nick Isabella Photography
Functional-fitness franchise F45 Training has been hooking exercisers on its team-based, high-intensity format since 2013. As a special treat, it’s bringing in celebrity trainer and F45 Chief of Athletics Gunnar Peterson, CSCS — who works with the Kardashians, Rebel Wilson, Sofia Vergara, and Tom Brady, to name a few — to offer classes based on his signature training style for a limited time.
Every Friday in April, you can take a special Peterson-style class at F45 studios, using the rep-based pyramid workout he does with all his clients. The hybrid workout combines cardio, resistance, agility, and core movements, so you truly get a full-body challenge.
In case you’re not near an F45 studio — or you simply want to sweat at home — Peterson shared an exclusive version of his F45 signature workout for you to try on your own.
Gunnar Peterson’s Pyramid-Style F45 Workout
Equipment needed: A set of dumbbells or YBells, a sandbag (or loaded duffel bag), a slam ball/deadball, and a box, bench, or step (about knee height).
Directions: Do a dynamic warmup that gets your heart rate pumping and works through your range of motion, such as this five-minute workout warmup from Kelsey Wells.
This workout has eight supersets with two moves in each, meant to be performed in a pyramid format: You start by doing 12 reps of the first exercise in each superset, then do 12 reps of the second exercise. Then you do 10 reps of the first exercise and 10 reps of the second, and continue, dropping two reps from each move until you’ve completed a total of four rounds.
- Round 1: 12 reps of each move
- Round 2: 10 reps of each move
- Round 3: eight reps of each