Khloé Kardashian will soon become the patron saint of the recently rejected when her new E! show Revenge Body With Khloé Kardashian premieres, on January 12. For the series, she teamed up with her longtime trainer Gunnar Peterson and other fitness pros to help people get “revenge” by hitting the gym to feel healthier, stronger, and hopefully, happier.
Peterson showed the Cut some Revenge Body moves while he was in New York for his new partnership with LG Tone Active+ headphones. Whether you’re going through a horribly timed, mid-cuffing-season split or just feeling blah after a brutal 2016, here are five easy moves you can do at home or at the gym to help you get started. All you need are some weights.
Before you begin, grab two weights — you’ll want to start off light so that you’re not putting yourself at risk of injury (you need to master the form before you go up in weight). Start out standing with your feet shoulder-width apart, with a little break at the knees. Take your weights and hold them as if they were a barbell — in a neutral position, let them hang. With a flat back and your chin up, keep them close to your body. Drag them up from your heels while flexing your shoulders and glutes. Lift them straight up and straight down. Peterson recommends doing 12 to 15 reps until you reach technical failure (in other words, until you just can’t continue).
Push-up Renegade Row
For this move, start out in the classic push-up position — only with your hands holding onto your dumbbells instead of being placed flat on the floor. Your feet should be spread wider than shoulder distance so that you have a good base. You’ll essentially be doing push-ups, except with each push-up, you should keep your core tight and lift one of the weights up to your shoulders, then put it down again. Next, switch to the other side. Peterson recommends doing around ten reps on each side.
Stand in a staggered position, with one foot forward and leg bent at almost 90 degrees — “your quad is almost parallel to the floor” — and the back elevated but with the knee lowered (not quite to the ground, though). Your chest and chin should be up, and your palms are forward, holding onto your weights. Hold the weights down at your side so that you’re getting an isometric workout for your lower extremities, and then curl them upward. Keep your arms tight to your body as you curl. Then switch to legs. In total, you should be doing about ten reps per side.
For this move, it’s like you’re chopping wood, but diagonally. With a wide stance and little bend at your knees, hold onto one of your weights with both hands above your shoulder on one side. You will then swoop the weight down around your body down to your opposite ankle. “Think about Saturn’s ring,” Peterson noted. Chop with intention and speed at first, but decelerate as you get closer to your ankle. You should be feeling the workout in your opposite glute. If you fall off balance while doing the move, it means you haven’t quite decelerated enough. Do ten reps on each side.
Sitting on the ground with your legs bent in front of you, hold the dumbbell at the side of your body with both hands, as if you were putting the weight in a back pocket. Next, you’re going to swing the weight over your body to the other side, as if you were trying to drop it in that pocket, too. But as you approach the “pocket,” decelerate before you arrive at that spot and look at it, to ensure that your upper body is twisting. “You’re working the core but you’re working it in a transverse plane, and you’re working the abdominals in transverse or rotational plane,” Peterson said.