Katy Perry Workout
The Katy Perry workout shows you how to stay slim, no matter how busy you are. With Harley Pasternak’s signature workouts, there’s always time to squeeze one in! Here’s a quick breakdown, followed by Katy Perry’s entire total body workout routine:
- 5-Factor Katy Perry workout:
- After doing the 5-10 minute Cardio Warm Up, do each circuit, repeating 3 more times.
- Upper Body Circuit-(4 sets of 20 reps with no rest between exercises).
- Lower Body Circuit– (4 sets of 20 reps with no rest between exercises).
- Core Set– (4 sets of 2o reps with no rest between sets.)
- Cardio Cool Down (5 mins)
- Walk (10,000 steps a day)
By doing one set of each exercise, then moving onto the next one, you keep your heart rate up. Keeping your heart rate up means you stay in a fat-burning state. People who go to the gym, and do 4 sets of the same exercise (non-circuit format) lose out. They rest too much, and their heart rate goes down. This takes them out of the fat-burning zone. The key that celebrity trainers have realized is that you never want to lower your heart rate out of the zone. Keeping your heart rate in the fat-burning zone is how celebrities burn fat, while working out.
Katy Perry Workout Monday Routine
- Choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
Monday Workout:
Here’s the Katy Perry Monday workout 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.
Katy Perry Workout Monday Routine
| 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 |
While on the road, Katy Perry bring trainer Armando Alarcon with her. Her cardio is often a jump rope she carries around with her. Alarcon likes to put Katy Perry through full body moves. For example, burpees are his favorite go-to exercise. They stick to 20 reps, like the rest of the 5 factor workout. Katy Perry’s on-the-road trainer, Armando Alarcon says:
Katy needs good, really loud music to get her going. And they do a lot of moves that elongate and engage the whole body. “You use your whole body every day, so why wouldn’t you workout the exact same way?”
(Katy Perry worked her way up to these repetitions, you may have to start by doing less repetitions)
Katy Perry Workout Tuesday Routine
Here’s the Katy Perry Tuesday workout routine. Do each exercise listed for (4 sets of x 20 reps):
Katy Perry Workout Tuesday Routine
| 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 |
The Katy Perry abs workout on Tuesday focuses on planks. Pasternack explains why it is good to switch things up:
We’ll mix it up, we’ll do different exercises. I think for the most part everybody, not just Katy, is very interior dominant So through the course of the day, we’re sitting in our car, we’re on the computer, we’re on our phones. We tend to be very closed. So, when you over-strengthen the muscles right here. You think it about what a crunch does. You think about what a crunch does. It shortens us. It brings us even more interior dominant. So, we do a lot of lower-back exercises. Exercises that pull her back into a better position.
Katy Perry Workout Wednesday Routine
- For Cardio, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
Katy Perry Workout Wednesday Routine
| 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 |
Harley Pasternack, Katy Perry’s trainer, says that he now has his clients use a pedometer to make sure they walk 10,000 steps a day. Katy Perry loves to hike in the Hollywood Hills. Pasternack says:
Get yourself a pedometer. It’s an inexpensive device that fits in your pocket or clips on your pants and counts your steps. Recent research shows walking slowly throughout the day is better for burning fat than 45 minutes of intense cardio… Katy’s become addicted to hiking. She goes every day and wears a pedometer and counts her steps. She loves working out in the fresh air!
She has a great body