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

By Chris Davis

Experience
Intermediate (2-3 years)
Time
134 minutes/day | 5 days/week
Good for
Fat Loss, Increase Stamina, Lose Weight, Tone Body
Equipment
Bodyweight, Dumbbell, Treadmill
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description
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.

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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.

Jogging-Treadmill▶
1. Jogging-Treadmill
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2A. Dumbbell Bench Press
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
2B. Seated Dumbbell Shoulder Press
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
2C. Biceps Curl To Shoulder Press
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Tap and Clap Squat demonstrationPlay Tap and Clap Squat demonstration
3A. Tap and Clap Squat
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3B. Bodyweight Jump Squat
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Crunches▶
4A. Crunches
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
4B. Mountain Climber
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
5. Jogging-Treadmill
1 set, 5 - 60 min, (rest 60s)
Show Alternative Exercises

Tuesday

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Jogging-Treadmill▶
1. Jogging-Treadmill
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2A. Dumbbell Flys
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
2B. Supported Single Arm Dumbbell Bent-over Row
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Tricep Extension -Pronated Grip demonstrationPlay Dumbbell Tricep Extension -Pronated Grip demonstration
2C. Dumbbell Tricep Extension -Pronated Grip
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3A. Stiff-Legged Dumbbell Deadlift
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
3B. Ice Skater
4 sets, 20 reps, (rest 60s)
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Circuit
Plank demonstrationPlay Plank demonstration
4A. Plank
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Modified Side Plank with Hip Abduction demonstrationPlay Modified Side Plank with Hip Abduction demonstration
4B. Modified Side Plank with Hip Abduction
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
5. Jogging-Treadmill
1 set, 5 - 60 min, (rest 60s)
Show Alternative Exercises

Wednesday

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Jogging-Treadmill▶
1. Jogging-Treadmill
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2A. Dumbbell Bench Press
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
2B. Bent-Arm Dumbbell Pullover
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
2C. Biceps Curl To Shoulder Press
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3A. Dumbbell Lunges
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3B. Bodyweight Jump Squat
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
4A. Reverse Crunch
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Russian Twist▶
4B. Russian Twist
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
5. Jogging-Treadmill
1 set, 5 - 60 min, (rest 60s)
Show Alternative Exercises

Thursday

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Jogging-Treadmill▶
1. Jogging-Treadmill
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2A. Dumbbell Bench Press
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
2B. Seated Dumbbell Shoulder Press
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
2C. Alternate Hammer Curl
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Tap and Clap Squat demonstrationPlay Tap and Clap Squat demonstration
3A. Tap and Clap Squat
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
3B. Ice Skater
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Crunches▶
4A. Crunches
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
4B. Dumbbell Side Bend
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
5. Jogging-Treadmill
1 set, 5 - 60 min, (rest 60s)
Show Alternative Exercises

Friday

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Jogging-Treadmill▶
1. Jogging-Treadmill
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Circuit
Supported Single Arm Dumbbell Bent-over Row▶
2A. Supported Single Arm Dumbbell Bent-over Row
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
2B. Biceps Curl To Shoulder Press
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension▶
2C. Seated Dumbbell Overhead Triceps Extension
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3A. Dumbbell Lunges
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3B. Stiff-Legged Dumbbell Deadlift
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
4A. Double Crunch
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Downward Dog to Upward Dog demonstrationPlay Downward Dog to Upward Dog demonstration
4B. Downward Dog to Upward Dog
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
5. Jogging-Treadmill
1 set, 5 - 60 min, (rest 60s)
Show Alternative Exercises

Date Created: 2/2/2020, UTC


Last Updated: 4/18/2021, UTC

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