Katy Perry Workout

Katy Perry

Katy Perry has worked with celebrity trainer Harley Pasternack for years. After her divorce, Katy’s exercise program consisted of the big 5’s. She worked out out 5 times per week using the 5-Factor workout and 5-Factor diet.

5-Factor Katy Perry workout

  • After doing the 5-10 minute Cardio Warm Up, do each circuit, repeating 3 more times.
  • Upper Body Circuit #1-(4 sets of 20 reps with no rest between exercises).
  • Lower Body Circuit #2– (4 sets of 20 reps with no rest between exercises).
  • Core Set Circuit #3– (4 sets of 2o reps with no rest between sets.)
  • Cardio Cool Down (5 mins)

Walk (10,000 steps a day)

 Monday Routine

Warm up-Choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Do each exercise listed for (4 sets of x 20 reps). Do 4 sets of Circuit 1. Then, 4 sets of Circuit 2. Finally, do 4 sets of Circuit 3.

Exercise Sets Reps Rest Notes Data
Cardio Warm Up 1 5 mins 0 secs
Dumbbell Bench Press 4 20 0 secs Do each exercise in Circuit #1
Seated Shoulder Press 4 20 0 secs the circuit once, Circuit #1
Bicep curls into O/H press 4 20 60 secs then repeat each Circuit #1
Dumbbell Tap Squats 4 20 0 secs exercise 3 more times Circuit #2
Jump squats 4 20 60 secs to reach 4 total sets Circuit #2
Upper Body Crunches 4 20 0 secs Then, proceed to this Circuit #3
Mountain climbers 4 20 60 secs abs circuit Circuit #3
Cardio Cool Down 1 5-30min 0 secs Go between 5-30 mins

 Tuesday Routine

Do each exercise listed for (4 sets of x 20 reps). Do 4 sets of Circuit 1. Then, 4 sets of Circuit 2. Finally, do 4 sets of Circuit 3.

Exercise Sets Reps Rest Notes Data
Cardio Warm Up 1 5 mins 0 secs
Dumbbell Chest Fly 4 20 0 secs Do each exercise in Circuit #1
Single-Arm Dumbbell Rows 4 20 0 secs the circuit once, Circuit #1
Triceps Extensions 4 20 60 secs then repeat each Circuit #1
DB Stiff-Legged Deadlift 4 20 0 secs exercise 3 more times Circuit #2
Skater’s Lunges 4 20 60 secs to reach 4 total sets Circuit #2
Forearm Plank 4 20 0 secs Then, proceed to this Circuit #3
Side-Plank with Pulse 4 20 60 secs abs circuit Circuit #3
Cardio Cool Down 1 5-30min 0 secs As much as you can

 Wednesday Routine

For Cardio, choose from: Running/ Jogging in place /Side Shuffles /Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Do each exercise listed for (4 sets of x 20 reps). Do 4 sets of Circuit 1. Then, 4 sets of Circuit 2. Finally, do 4 sets of Circuit 3.

Exercise Sets Reps Rest Notes Data
Cardio Warm Up 1 5 mins 0 secs
Dumbbell Bench Press 4 20 0 secs Do each exercise in Circuit #1
Dumbbell Pullover 4 20 0 secs the circuit once, Circuit #1
Bicep curls into O/H press 4 20 60 secs then repeat each Circuit #1
Dumbbell Lunges 4 20 0 secs exercise 3 more times Circuit #2
Jump squats 4 20 60 secs to reach 4 total sets Circuit #2
Reverse Crunches 4 20 0 secs Then, proceed to this Circuit #3
Abdominal Twists 4 20 60 secs abs circuit #2 Circuit #3
Cardio Cool Down 1 5-30min 0 secs Go between 5-30 mins

Thursday Routine

Do each exercise listed for (4 sets of x 20 reps). Do 4 sets of Circuit 1. Then, 4 sets of Circuit 2. Finally, do 4 sets of Circuit 3.

Exercise Sets Reps Rest Notes Data
Cardio Warm Up 1 5 mins 0 secs
Dumbbell Bench Press 4 20 0 secs Do each exercise in Circuit #1
Seated Shoulder Press 4 20 0 secs the circuit once, Circuit #1
DB Hammer Curls 4 20 60 secs then repeat each Circuit #1
Dumbbell Tap Squats 4 20 0 secs exercise 3 more times Circuit #2
Skater’s Lunges 4 20 60 secs to reach 4 total sets Circuit #2
Upper Body Crunches 4 20 0 secs Then, proceed to this Circuit #3
Dumbbell Lateral Flexions 4 20 60 secs abs circuit Circuit #3
Cardio Cool Down 1 5-30min 0 secs Go between 5-30 mins

 Friday Routine

For “Cardio Warm Up” and “Cardio Cool Down”, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Do each exercise listed for (4 sets of x 20 reps). Do 4 sets of Circuit 1. Then, 4 sets of Circuit 2. Finally, do 4 sets of Circuit 3.

Exercise Sets Reps Rest Notes Data
Cardio Warm Up 1 5 mins 0 secs
Single-Arm Dumbbell Rows 4 20 0 secs Do each exercise in Circuit #1
Bicep curls into O/H press 4 20 0 secs the circuit once, Circuit #1
Triceps Extensions 4 20 60 secs then repeat each Circuit #1
Dumbbell Lunges 4 20 0 secs exercise 3 more times Circuit #2
DB Stiff-Legged Deadlift 4 20 60 secs to reach 4 total sets Circuit #2
Double Crunches 4 20 0 secs Then, proceed to this Circuit #3
Upward/Downward Dog 4 10 each 60 secs abs circuit Circuit #3
Cardio Cool Down 1 5-30min 0 secs Go between 5-30 mins

 

 

Resources for Katy Perry’s workouts come from:

Pop Workouts, Harley Pasternack’s 5-Factor website, 5Factor.com, Interviews in People Magazine, Vogue Magazine, and Elle Magazine.