Lady Gaga's Workout and Diet: Monster's Ball Shape 5-Factor

By Chris Davis

	Intermediate (2-3 years)
	116 minutes/day \| 5 days/week
	Tone Body, Fat Loss, Increase Stamina, Lose Weight
	Treadmill, 2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Lady Gaga workout & diet was inspired by the 5-Factor Fitness health trend. To get in Monster’s Ball shape Lady Gaga tapped celebrity trainer, Harry Pasternack. Pasternack is famous for giving workout and diet advice to many stars, including Lady Gaga. He also helps Katy Perry, Halle Berry, Megan Fox, Eva Mendez, and Rihanna. His workouts for Lady Gaga are short and sweet, but they deliver results fast. The Lady Gaga workout has helped make her the post-modern, pop diva that she is today.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday

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The Lady Gaga workout succeeds in its simplicity. You only have to do a few minutes of cardio, followed by targeted body exercises. These exercises vary by body part. The key is that you work all sides of your muscles. You can do crunches all day, but you won’t see results if you don’t work the sides as well. Quickly varying what body part you work, minimizing rest between sets, and doing cardio (before and after) are the keys. These keys help to make the Lady Gaga workout short, but successful.

Exercise	Sets	Reps	Rest
1.Jogging-Treadmill	1 set	5 min	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Bench Press	4 rounds	20 reps	0s
2B.Seated Dumbbell Shoulder Press	4 rounds	20 reps	0s
2C.Biceps Curl To Shoulder Press	4 rounds	20 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Tap and Clap Squat	4 rounds	20 reps	0s
3B.Bodyweight Jump Squat	4 rounds	20 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Crunches	4 rounds	20 reps	0s
4B.Mountain Climber	4 rounds	20 reps	60s
5.Jogging-Treadmill	1 set	5-60 min	60s

Day 2 - Tuesday

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Exercise	Sets	Reps	Rest
1.Jogging-Treadmill	1 set	5 min	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Flyes	4 rounds	20 reps	0s
2B.Supported Single Arm Dumbbell Bent-over Row	4 rounds	20 reps	0s
2C.Dumbbell Skullcrusher	4 rounds	20 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Stiff-Legged Dumbbell Deadlift	4 rounds	20 reps	0s
3B.Ice Skater	4 rounds	20 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Plank	4 rounds	20 reps	0s
4B.Modified Side Plank with Hip Abduction	4 rounds	20 reps	60s
5.Jogging-Treadmill	1 set	5-60 min	60s

Day 3 - Wednesday

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Exercise	Sets	Reps	Rest
1.Jogging-Treadmill	1 set	5 min	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Bench Press	4 rounds	20 reps	0s
2B.Bent-Arm Dumbbell Pullover	4 rounds	20 reps	0s
2C.Biceps Curl To Shoulder Press	4 rounds	20 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Lunges	4 rounds	20 reps	0s
3B.Bodyweight Jump Squat	4 rounds	20 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Reverse Crunch	4 rounds	20 reps	0s
4B.Russian Twist	4 rounds	20 reps	60s
5.Jogging-Treadmill	1 set	5-60 min	60s

Day 4 - Thursday

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Exercise	Sets	Reps	Rest
1.Jogging-Treadmill	1 set	5 min	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Bench Press	4 rounds	20 reps	0s
2B.Seated Dumbbell Shoulder Press	4 rounds	20 reps	0s
2C.Alternate Hammer Curl	4 rounds	20 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Tap and Clap Squat	4 rounds	20 reps	0s
3B.Ice Skater	4 rounds	20 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Crunches	4 rounds	20 reps	0s
4B.Dumbbell Side Bend	4 rounds	20 reps	60s
5.Jogging-Treadmill	1 set	5-60 min	60s

Day 5 - Friday

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Exercise	Sets	Reps	Rest
1.Jogging-Treadmill	1 set	5 min	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Supported Single Arm Dumbbell Bent-over Row	4 rounds	20 reps	0s
2B.Biceps Curl To Shoulder Press	4 rounds	20 reps	0s
2C.Seated Dumbbell Overhead Triceps Extension	4 rounds	20 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Lunges	4 rounds	20 reps	0s
3B.Stiff-Legged Dumbbell Deadlift	4 rounds	20 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Double Crunch	4 rounds	20 reps	0s
4B.Downward Dog to Upward Dog	4 rounds	10 reps	60s
5.Jogging-Treadmill	1 set	5-60 min	60s

Date Created: 2/2/2020, UTC

Last Updated: 7/12/2021, UTC

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