We are pumped to share one of our fave stories from Self here on FitSugar!
Lady Gaga has finally dropped her latest masterpiece, and Born This Way was born to inspire our workouts. The '80s-inspired opus is full of gym-ready grooves, from Eurodisco to Latin rhythms. Let's get moving!
Gaga training sessions with Harley Pasternak consist of a 25-minute routine combining strength and cardio. The trainer has attributed her killer abs
to an intense regimen of crunches, but we know the pop star is a fan of core-chiseling yoga
as well. With her new album freshly loaded on our iPods (the fourteen songs clock in at exactly one hour), we took her daily drill to the next level.
First, we hand-picked eight tracks (35 minutes) to keep our feet pounding the treadmill — raising your heart rate for at least a half hour will melt fat so your toned muscles emerge. Warm up with the easy-paced "Electric Chapel
." Lady Gaga's monster singles — "Hair,"
the Madonna-esque "Born This Way
," club-thumping "Judas
" and Bruce Springsteen-inspired epic "Edge of Glory
"— all made our list. Then we added the Debbie-Gibson-meets-Donna-Summers jam "Marry The Night
," the empowering, rave-worthy "Scheibe
" and "Highway Unicorn (Road To Love)
," with its "run, run" lyrics.
Read on for the rest of this energizing hour-long workout after the break!
After keeping pace with Gaga's hottest tunes, it's time to hit the floor. Since the outrageous dresser tends to show off her flat abs, we'll start with some tummy toners (but we'll skip the crunches, thank you very much!). If you can wait out the 40-second intro, "Government Hooker
" has a beat that's just made for repetitive moves. Try Gwyneth Paltrow's waist-whittler
, courtesy of trainer Tracy Anderson: Lie faceup with legs extended. Roll onto left side and extend left arm in front of you, right arm across torso, fingertips to floor for support. Lift left (bottom) leg and cross left leg over right. Keep right foot pointed and heel on floor the entire time. Do 15 reps. To target the lower abs, try the modified hundred
: Lie faceup, legs raised, knees bent 90 degrees. Inhale, then exhale, lifting head and shoulders off mat, arms extended at shoulder height, palms down. Inhale as you pump arms up and down five times, then exhale and pump five more times. Do 10 times, for 100 pumps. Repeat both moves for the duration of the song.
" has a gothic, trance-like vibe to it, so we're going to go out on a limb and suggest some sun salutations here. Sounds strange, right? And yet, it seems to flow: Follow these directions
for the stress-reliever that also tones all over. Repeat for the duration of the song.
You're going to want to shake it when you hear the Latin-flavored "Americano
," so let's move the focus to the derriere. Brazilians seem to have the best backsides, so we'll steal a move from their book: The joelhada
works your butt, thighs, abs and hamstrings all at once. Start in a deep lunge with left thigh parallel to ground, knee over ankle, right leg back. Bring bent right arm in front of face and left arm out to side, parallel to ground. Drive right knee up as you stand and lean back, reversing arms so bent left arm is in front. Return to starting position. Do 12 reps. Switch legs; repeat. Then, target your butt, back, abs and thighs with the esquiva paralela
: From standing, step right foot back into a lunge, swinging bent right elbow forward and left arm to side. Step right foot to right into a deep squat, while leaning right side of torso to right thigh, and reverse arm movement. Return to lunge, reversing arms. Do 12 reps. Switch sides; repeat. Repeat both moves for the duration of the song.
"Heavy Metal Lover
" makes us think of fist-pumping, so here's our chance to work those arms. For the triceps: Sit on a secure bench or chair that can hold your body weight. Place hands shoulder-width apart and lift up onto the hands. Shift weight forward so that the lower body is hanging off the bench and walk your feet out as far out in front of you as possible (this is your beginning position). Keeping the shoulders down, lower your body by bending at the elbows (no lower than 90 degrees), then push back up to the original position without locking elbows. Repeat, doing three sets of 8-12 reps.
Don't worry — we haven't forgotten about your legs (Gaga's always seem a mile long in her leotards). The singer used ballet-inspired moves in her video for "Born This Way," so we're going to go with a couple dance moves during "Bad Kids
." First, the leg circle
: Stand with back of chair to your left, heels together, toes turned out. Hold chair with left hand; reach right arm overhead; extend right leg to side at hip level, toes pointed. With hips stable, trace 10 tiny circles clockwise, then 10 the other way. Switch sides; repeat. For bonus calf firming, do move on ball of standing foot. Next, a classic releve
: Stand on right leg, toes turned out, left foot resting on right calf. Raise arms overhead, elbows slightly bent; contract abs and lift right heel off floor, coming onto ball of foot. Lower heel for one rep. Do 10 reps slowly, then 20 reps quickly. Switch sides; repeat. Repeat both moves for the duration of the song.
Finally, slow things down Mother Monster's "You and I
" — a slow, piano-driven ballad still ripe with riffs that'll keep you entertained while stretching it out for a solid five minutes. Try a leaning reach
to stretch your butt, hamstrings and calves: Sit on floor, legs extended. Bend left knee; place left foot flat against right inner thigh. Put left hand on floor to left of left thigh; grasp right toes with right hand, keeping back straight. Pull toes toward you. Hold for 30 seconds. Switch sides; repeat.
More from Self:
6 Moves to Lady Gaga's Grammy Abs
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