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FitSugar Exclusive: 5-Factor Workout by Harley Pasternak

I always thought three was the magic number, but for celeb trainer Harley Pasternak there is magic in the number five. His 5-Factor philosophy of diet and fitness has helped Hollywood darlings from Jessica Simpson and Eva Mendes get fit. Although he currently works with Vanessa Williams and Alicia Keys, Pasternak will be accompanying Lady Gaga on tour. He's bringing snacks as well as workouts to keep the diva in shape while on the road.

We know you're busy too, so we asked Harley to create a holiday time-saver workout for FitSugar readers. His 30-minute workout gets your heart rate up and works your legs and abs — two areas I always want to tone. To check out his workout keep reading.

Harley says, "Do all this workout without taking any rests . . . Look at it as very 5-Factor with (1) Cardio Warmup (2) Lunges (3) Deadlifts (4) Double Crunch (5) Cardio cool down. 5 Phases!!!"

Time Exercise Level/Reps
00:00-05:00 Elliptical 6 / 9 / 12*
05:00-07:00 Walking lunges 20 reps
07:00-09:00 DB** stiff leg deadlifts 20 reps
09:00-11:00 Double crunch 20 reps
11:00-12:00 Elliptical 8 / 11 / 14
12:00-14:00 Walking lunges 20 reps
14:00-16:00 DB stiff leg deadlifts 20 reps
16:00-18:00 Double Crunch 20 reps
18:00-19:00 Elliptical 8 / 11 / 14
19:00-21:00 Walking lunges 20 reps
21:00-23:00 DB stiff leg deadlifts 20 reps
23:00-25:00 Elliptical 8 / 11 / 14

* Levels for beginner/intermediate/advanced
**DB = dumbbell, use eight to 10 pound weights, or lighter if you are new to this move

I love the mixing cardio with strength training. Here are details on doing double crunches — the move toning Lady Gaga's middle — as well as deadlifts and walking lunges. For a printable version of the workout click here.

Source: Getty and WireImage

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Autumns_Elegy Autumns_Elegy 7 years
Thanks Fauxcat! I was going to ask how I could sub the elliptical so I could do this at home. Alternating between jacks/rope and running sounds heaps better! I'm hopeless on the elliptical, I love it but if I don't concentrate I tend to fall off. :(
Spectra Spectra 7 years
I have an elliptical at home, so I could totally try this! I will have to give it a try...thanks, Fit!
fauxcat fauxcat 7 years
Instead of the elliptical, I think that you could do this at home by substituting jumping jacks or running/jumping rope in place.
2muchtv 2muchtv 7 years
At the gym, you could probably replace the elliptical with running (if your gym has a track in it, or run outside and come back in).
MsTwirlySkirts MsTwirlySkirts 7 years
I agree Soniabonya, this would be impossible at a gym...
Soniabonya Soniabonya 7 years
how would one be able to do this at a gym? as soon as I step off an elliptical or treamill it gets taken. it looks fun to try though.
imLissy imLissy 7 years
walk very slowly
LaurenG22 LaurenG22 7 years
How would it take 2 minutes to do 20 walking lunges?
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