Core Secrets Bun Battle

This is a 22 minute bun workout that utilizes the stabilty ball. He uses the ball to do squats, lunges, and various other exercises. He does 1 set of several different exercises (I believe it is 10 reps for most).

I enjoyed this workout very much. It is too short for me to do alone, but I think that it would be great as an add on video.

Bun Battle is a 20min add-on workout to the Core Secrets basic kit. It's a low-intermediate level workout that uses the stability ball and your body weight only. There's a wide variety of squats, lunges, leg lifts, and some unique floor exercises done propped up on the ball. It's got great music, good instruction and some interesting moves.

The actual workout is only 14min long and features 15 different exercises, a total of 34 exercises in all - a lot of variety, and every single exercise uses the stability ball, sometimes for balance, sometimes for added weight. I'd compare the intensity to Kathy Smith's Lift Weights to Lose Weights (vol 1) or Tamilee Webb's "I Want Those Buns", not as difficult as say a Cathe strength workout.

Although I don't think this workout would challenge an advanced exerciser, I'm surprised to find that my buns are sore this afternoon after doing the workout this AM and I consider myself a high-intermed level exerciser. To tell you the truth I was relieved when he did the entire cool-down stretch seated on the ball because dang I was tired & ready to sit!

It features the same set and exercisers described in the Ab Assault review: a bright studio set with big windows and art deco walls. Gunnar coaches Brooke Burke and four gals who all use the silver 65cm Core Secrets stability ball. I found a 55cm ball works fine. Michelle shows modifications for beginners. The window shows a Hollywood hillscape view.

Like Ab Assault, the music in the workout is loud and it's jazzy pop instrumental (by Daveed). Also this workout is close-captioned which some might find useful for following the workout.

It's got a 4.5min warm-up, 14min lower body workout and 2min cool-down stretch. Gunnar demonstrates the first rep and then everyone joins him - typically he does 8-10 reps. In this workout there is a fair amount of camera play on Brooke Burke and she gets caught moaning and groaning "oh no" more than a few times. Gunnar is straight-forward, coaches & cues the exercises very well and interacts a bit more with the crew. He seems to be having a bit more fun pushing everyone during the frog squeezes "this is one of your butt's best friends" and ending the routine with the "king of all butt exercises" the squat "for posterity, get it?"

All in all a good workout for a beginner to aspire to after FIRM Basics or for someone who needs a change of pace from Tamilee or Kathy Smith workouts. Has enough variety to inspire a FIRMie but not going to challenge a Cathe-ite for very long. I give it an A-. I wonder if you can make this workout more intense by adding ankle weights or a weight belt?

WARM-UP 4.5min

good mornings

squat

overhead arch

side twist

woodchops

side lunge w/ball roll

hurdle stretch

shoulder/lat stretch

chest stretch

hamstring stretch

hip flexor stretch

forward roll

WORKOUT 14min

"family reunion" squats

"atlas squat" static lunge w/ball overhead

egyptian squat

ski squat

elvis rear lunge

leg lifts to back

leg lifts to side

ballet squats/plie with ball roll-out

front/side/twist back lunges

curtsy dips

leg lifts prone on ball

alternating leg lifts

reverse hyperextensions

frog squeezes

squats

COOL-DOWN STRETCH 2min

back stretch

side reach

hamsstring/shin stretch

bent-over back stretch

overhead stretch

side hamstring stretch

roll-up

TOTAL: 21min