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.