Megan Fox Workout Diet: 5-Factor Workout Key To Success

The Megan Fox Workout got her body super slim right after giving birth to her first son, Noah, on September 27, 2012. She was inspired by Harley Pasternack’s 5-Factor workout. To get in shape after having her first baby, Megan Fox worked out with Harley Pasternack 5 times per week. She lost the baby weight by adoing the 5-Factor workouts and 5-Factor diet.

Celebrity Trainer Harley Pasternack

The Megan Fox diet plan involves eating simple recipes with 5 ingredients that take 5 minutes to make. Along with her diet, the 5-Factor workouts were the key to her success. Her trainer, Harley Pasternack is co-host of the new TV show, The Revolution. Pasternack preaches about his 5-Factor workout, where you only need to do 5 simple circuits a day. Harley Pasternack says each circuit takes about 5 minutes (your cardio sessions can go longer if you wish):

WE DO 20 REPETITIONS OF EACH UPPER BODY, LOWER BODY, AND ABS AND CYCLE THROUGH THOSE THREE EXERCISES NON-STOP, REPEATING THAT CIRCUIT FOUR TIMES. EACH DAY OF THE WEEK SHE WOULD COME IN AND WE’D DO DIFFERENT BODY PARTS.

The Megan Fox workout succeeds in its simplicity. You only have to do a few minutes of cardio, followed by a few targeted body exercises. These exercises vary by body part, so that some muscles are being used while others are resting. 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 Megan Fox workout short, but very successful.

Here’s the breakdown, followed by Megan Fox’s workout routine:

  • 5-Factor Megan Fox 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 sets).
  • Lower Body Circuit– (4 sets of 20 reps with no rest between sets).
  • Core Set– (4 sets of 2o reps with no rest between sets.)
  • Cardio Cool Down (5 mins)

Megan Fox Workout Monday Routine

Here’s the Megan Fox Monday workout routine. Do each exercise listed in the table for (4 sets of x 20 reps).

Monday Workout:

  1. Choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
Exercise Sets Reps Rest Data Notes
Cardio 1 5 min 0 secs
Dumbbell Bench Press 4 20 0 secs Circuit #1 Do each exercise in
Seated Shoulder Press 4 20 0 secs Circuit #1 the circuit once,
Bicep curls into O/H press 4 20 60 secs Circuit #1 then repeat each
Dumbbell Tap Squats 4 20 0 secs Circuit #2 exercise 3 more times
Jump squats 4 20 60 secs Circuit #2 to reach 4 total sets
Upper Body Crunches 4 20 0 secs Circuit #3 Then, proceed to this
Mountain climbers 4 20 60 secs Circuit #3 abs circuit
Cardio 1 5-30 min 0 secs Go between 5-30 mins

megan fox pregnant

Harley Pasternack designed the Megan Fox workout. There were things he had to do to keep her pregnant body safe during exercise, but he used the same exercises that any of his clients would use:

WE USED THE EXACT SAME EXERCISES AS WE DID PRE-BABY. WE JUST FOCUSED MORE ON THE PROCESS AND ADJUSTED OUR PROGRAM TO SUIT HER SPECIFIC NEEDS AND LIMITATIONS. WE TRIED TO HAVE HER DO MINIMAL IMPACT. POST-BABY, THERE SHOULDN’T BE A LOT OF JUMPING UP AND DOWN.

(Megan Fox worked her way up to these repetitions, you may have to start by doing less repetitions)

Megan Fox Workout Tuesday Routine

Here’s the Megan Fox Tuesday workout routine. Do each exercise listed in the table for (4 sets of x 20 reps).

Tuesday Workout:

Exercise Sets Reps Rest Data Notes
Cardio 1 5 min 0 secs
Dumbbell Chest Fly 4 20 0 secs Circuit #1 Do each exercise in
Single-Arm Dumbbell Rows 4 20 0 secs Circuit #1 the circuit once,
Triceps Extensions 4 20 60 secs Circuit #1 then repeat each
DB Stiff-Legged Deadlift 4 20 0 secs Circuit #2 exercise 3 more times
Skater’s Lunges 4 20 60 secs Circuit #2 to reach 4 total sets
Forearm Plank 4 20 0 secs Circuit #3 Then, proceed to this
Side-Plank with Pulse 4 20 60 secs Circuit #3 abs circuit
Cardio 1 5-30min 0 secs As much as you can

megan fox obliques

The key is that you work all sides of your muscles. You could do crunches all day, but you won’t see results if you don’t work the sides as well. This is why the Megan Fox workout uses Tuesdays to focus on her back and obliques.

THE WORKOUTS WE DID ARE LIKE ALL OF MY OTHER FIVE FACTOR WORKOUTS. THEY ARE FIVE PHASES: A MINIMUM OF FIVE MINUTE CARDIO WARM-UP, A LOWER BODY SCULPTING EXERCISE, AN UPPER BODY TONING EXERCISE, AND FINALLY, A FIVE MINUTE COOL DOWN.

 

Megan Fox Workout Wednesday Routine

Here’s the Megan Fox Wednesday workout routine. Do each exercise listed for (4 sets of x 20 reps):

  • For Cardio, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Wednesday Workout:

Exercise Sets Reps Rest Notes Data
Cardio 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 1 5-30min 0 secs Go between 5-30 mins

megan fox workout chest

Harley Pasternack, Megan Fox’s trainer, says that training while Megan Fox was pregnant helped get her in shape faster:

 AS SHE PROGRESSED FROM TRIMESTER TO TRIMESTER, WE’D MODIFY THINGS. AS A RESULT, SHE WAS SO FIT AT THE POINT OF DELIVERY THAT IT ACTUALLY WENT MORE EASILY AND SHE WAS ABLE TO GET MEDICAL CLEARANCE RELATIVELY QUICKLY TO COME BACK AND KEEP WORKING OUT.

Megan Fox Workout Thursday Routine

For each exercise, Megan Fox would do 4 sets of 20 reps. She would do it in a nonstop circuit. This means do exercise #2 for 20 reps, then immediately go into exercise #3 for 20 reps. Go all the way, until you’ve completed each exercise in the circuit. Then, do the entire circuit 4 more times. Don’t rest between sets, but do rest for 1 minute after you do a circuit (1 set of each exercise).

Thursday Workout:

Here’s the Megan Fox Thursday workout routine. Do each exercise listed for (4 sets of x 20 reps):

Exercise Sets Reps Rest Data Notes
Cardio Warm Up 1 5 min 0 secs
Dumbbell Bench Press 4 20 0 secs Circuit #1 Do each exercise in
Seated Shoulder Press 4 20 0 secs Circuit #1 the circuit once,
DB Hammer Curls 4 20 60 secs Circuit #1 then repeat each
Dumbbell Tap Squats 4 20 0 secs Circuit #2 exercise 3 more times
Skater’s Lunges 4 20 60 secs Circuit #2 to reach 4 total sets
Upper Body Crunches 4 20 0 secs Circuit #3 Then, proceed to this
Dumbbell Lateral Flexions 4 20 60 secs Circuit #3 abs circuit
Cardio Cool Down 1 5-30min 0 secs Go between 5-30 mins

megan fox workout abs body

Megan Fox does all sorts of ab exercises to sculpt her abs. Harley Pasternack has her work different ab muscles each day, mostly switching between upper abs, lower abs and obliques. The abdominal twists work both her upper abs and obliques, due to the rotations involved. Harley says:

IT’S NOT JUST ABOUT CRUNCH, CRUNCH, CRUNCH. IT’S ABOUT WORKING HER BODY UP AND DOWN AND SIDE TO SIDE AND ROTATION. WE TRAIN ALL THREE OF HER RECTUS ADBOMINIS, HER OBLIQUES AND HER CORSET MUSCLE TO MAKE SURE THAT HER ABS ARE NOT JUST TIGHT AND STRONG, BUT SMALL.

Megan Fox Workout Friday Routine

Here’s Megan Fox’s Friday workout routine. Do each exercise listed in the table for (4 sets of x 20 reps). Start with the warm up.

  • For “Cardio Warm Up” and “Cardio Cool Down”, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

megan fox workout2

Friday Workout:

Exercise Sets Reps Rest Data Notes
Cardio 1 5 mins 0 secs
Single-Arm Dumbbell Rows 4 20 0 secs Circuit #1 Do each exercise in
Bicep curls into O/H press 4 20 0 secs Circuit #1 the circuit once,
Triceps Extensions 4 20 60 secs Circuit #1 then repeat each
Dumbbell Lunges 4 20 0 secs Circuit #2 exercise 3 more times
DB Stiff-Legged Deadlift 4 20 60 secs Circuit #2 to reach 4 total sets
Double Crunches 4 20 0 secs Circuit #3 Then, proceed to this
Upward/Downward Dog 4 10 each 60 secs Circuit #3 abs circuit
Cardio 1 5-30min 0 secs Go between 5-30 mins

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 fat-burning state. People who go 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. Keeping your heart rate in the fat-burning zone is how celebrities burn fat, while working out.

Keep Up The Intensity

The 5-Factor workouts are easy to follow because they are so simple. The key is to make sure you go at high intensity. Megan Fox didn’t go at full speed at first, but progressed and got better each week:

DEFINITELY WITHIN A FEW WEEKS SHE WAS ABLE TO COME BACK AND WORKOUT. WE DIDN’T START AT FULL SPEED–WE EASED INTO IT.  ON THE DAYS SHE DOESN’T WANT TO SEE ME, SHE DOES MY VIDEO GAME, HARLEY PASTERNAK’S HOLLYWOOD WORKOUT. I ACTUALLY DEVELOPED IT FOR A LOT OF NEW MOM CLIENTS FROM JESSICA SIMPSON TO HILLARY DUFF, MEGAN FOX, AND MILLA JOVOVICH.

Megan Fox worked her way up to these repetitions, you can start by doing less repetitions. Once you have the form down, keep up the intensity. Just make sure to keep your heart rate up by starting with cardio, and keeping your heart rate up during the resistance training.

Make sure to do the cardio cool down (and stretch), so that your body can flush out the toxins and prevent you from feeling sore the next day. You especially want to stretch your legs, as they are 60 percent of the muscles in your body.

Bump Up the Cardio

If you’re looking to lose weight, bump up the cardio. Harley says that instead of doing the 5 minute cardio cool down, he has his clients go for 30 minutes. This is all dependent on time. If you have the time and ability to do more cardio, by all means, do it!

megan fox workout legs