Last updated on April 9th, 2022 at 05:00 pm
At the beginning of 2021 I made a promise to diversify our Celebrity Workout Routine Database a bit more.
In the past we have sprinkled in some athletes and other stars, but for the most part it has been our favorite movie stars and tv show actors and actresses.
So far we’ve done a pretty good job at getting a handful of athletes here kicking off 2021 (last week we even saw Naomi Osaka’s Workout Routine and Diet), but I figured kicking into some more music is pretty awesome as well.
We saw Machine Gun Kelley’s workout and even SAINt JHN’s ab workout, but now it’s time for some of the ladies; starting with one of the most popular we’ve got!
Kesha Stats:
Height: 5’9
Weight: (approximate) 135 lbs.
Age: 34 years old
Kesha’s 5’9 is actually really tall compared to most women we’ve seen at SHJ.
That puts her in the tallest range of women, just an inch above the 5’7-5’8 that has become increasingly more popular.
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Kesha Diet and Nutrition
Kesha has a bit of a sweet tooth.
In an interview with Shape her trainer Kit Rich states:
Shape:Â Did you help Kesha with her diet? What types of healthy foods and drinks does she like to have?
KR:Â I did when I was on tour with her. She loves unsweetened iced tea like an iced hibiscus or berry tea. It really quenches the sweet tooth.
And in an interview with SELF, Kesha says:
SELF: What’s your diet like?
Kesha: “Eighty percent of the time I watch my portions and eat veggies and lean protein. It’s excruciatingly boring, but it makes my body happy. The other 20 percent of the time, I do whatever I want. It’s OK to sometimes eat a f—ton of chocolate!”
And I could not tell you how much I love that answer.
That is quite literally what we are all about here at SHJ.
I recently wrote an article about The Four Main Components of Your Transformation, and if that doesn’t prove to you how much I love that answer, I’m not sure what will; but our SHJ Nutrition System is built around 80/20 principles and I indulge daily!
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.Â
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Take The Free Workout Placement Quiz and find the best free workout for you.
Kesha Workout Routine Research
Jumping back to the interview with Shape and her trainer Kit we actually can grab a lot of information.
Here’s what he tells them about his and Kesha’s training together:
Shape:Â How many days a week do you usually work out and how long are the sessions?
KR:Â It depends. She travels a lot for work. When I was on tour with her, we trained almost everyday. When she is in town, she stays consistent-mainly three times a week, sometimes four. Sessions are one hour long, but she is also great about working out on her own.
Shape:Â What does a typical workout with Kesha specifically entail?
KR: Kesha loves a challenge! I switch it up all the time. Today, we did a 24-minute Tabata-inspired routine that only focused on arms using 10-pound weights, an eight-pound ball and a resistance band. So she did a total of six exercises for four minutes each (20 seconds on, 10 seconds off). Then for the second half, we did Pilates that mainly focused on her core. She is becoming a master at the wunda chair. That woman has strength! A real athlete. The routine was hard but simple, and she was sweating. She loved it.
But he doesn’t stop there.
Shape wanted a deep dive into Kesha’s training so they kept digging:
Shape:Â What are the biggest changes you’ve seen in Kesha since you started working together?
KR: My type of workout creates a long and lean looking athlete. I want women to feel powerful, empowered, and energized. With Kesha, I’ve noticed such an improvement in strength. With Pilates, she has improved quickly. The moves are very intricate and specific, and she really loves it. She requests it every time she comes.
And then they finally spilled the beans on what they really wanted to learn about: Kesha’s booty workout.
It’s no secret Kesha is known for her nice butt, so Shape made it a priority to find out just how she gets it.
Here’s what Kit says:
Shape:Â Kesha has an amazing booty. Can you give us your top three tips on how to whip our own backsides into shape?
KR:Â Kesha and I do a mixture of weight training and Pilates moves to get that booty. I incorporate squats with weights, plyometrics, and lunges. I get creative by using a lot of variations. Then I do moves on the Pilates machines such as the reformer or Cadillac to target her booty. The lunges, squats, and plyo not only target her glutes, hamstrings, and quads, but help boost her heart rate and metabolism. The Pilates moves help with specificity to target and shape the backside.
Oh, and the best part? He actually shared part of her workout with Shape!
So as part of the workout below I’ll also be sharing Kesha’s Warrior Workout right from her trainer Kit.
Get ready.
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Kesha Workout Routine
Training Volume:
3-4 days per week
Explanation:
For this one we’re going to have 4 days of training about an hour each session. I’ll be building you workouts that involve calisthenics with a little weight, high intensity, and a bunch of circuits. We’ll also have Kesha’s Warrior Workout from her training that you can work in there as you’d like as well.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Kesha Workout: Sample Workout Routine Schedule
Monday: Kesha Session A (Leg and Booty Focus)
Tuesday: Kesha Session B (Full Body)
Wednesday: Active Rest Day
Thursday: Kesha Session C (Upper Body Focus)
Friday: Kesha Session D (Full Body)
Saturday: Active Rest Day or Booty Workout
Sunday:Â Rest Day
Kesha Workout: Kesha Session A – Leg and Booty Focus
Warm Up:Â
25 Jumping Jacks
25 High Knees
25 Butt Kickers
25 Mountain Climbers
Triset A:
A. Kettlebell Goblet Squats
3×10
B. Jumping Lunges
3×16
C. Pause Squat
3×10
Triset B:
A. Glute Bridges
3×20
B. Donkey Kicks
3×20
C. Fire Hydrants
3×20
Mini Circuit Finisher: 3 Rounds
10 Burpees
20 Straight Leg Kettlebell Deadlift
30 Second Hollow Hold
20 Skater Lunges
30 Second Superman Hold
20 V-Ups
10 Burpees
1-2 Minute Break
Kesha Workout: Kesha Session B – Full Body
Warm Up:Â
25 Jumping Jacks
25 High Knees
25 Butt Kickers
25 Mountain Climbers
Triset A:
A. Explosive Knee Push Ups
3×10
B. Box Jumps
3×20
C. Plank to Push Up
3×10
Triset B:
A. Side Lunges
3×20
B. Slow Crunches
3×20
C. Planking Shoulder Taps
3×20
Mini Circuit Finisher: 3 Rounds
10 Assisted Chin Ups
10 Half Burpees
10 Lying Leg Raises
10 Flutter Kicks
10 Sit Ups
Kesha Workout: Kesha Session C – Upper Body Focus
Warm Up:Â
25 Jumping Jacks
25 High Knees
25 Butt Kickers
25 Mountain Climbers
Triset A:
A. Pike Push Ups
3×10
B. Chair Dips
3×20
C. Knee Push Ups
3×10
Triset B:
A. Kettlebell Sumo Deadlift High Pull
3×20
B. Pull Up Dead Hang
3×20 seconds
C. Inch Worms
3×20
Mini Circuit Finisher: 3 Rounds
5 Single Arm KB Snatches (each arm)
10 Jumping Jacks
10 Kettlebell Swings
10 Jumping Jacks
15 Dumbbell Curl to Press
10 Jumping Jacks
1-2 Minute BreakÂ
Kesha Workout: Kesha Session D – Full Body
Warm Up:Â
25 Jumping Jacks
25 High Knees
25 Butt Kickers
25 Mountain Climbers
Triset A:
A. Dumbbell Thrusters
3×10
B. Jump Squats
3×20
C. Sit Ups with Twist
3×10
Triset B:
A. Floor Dumbbell Bench Press
3×20
B. Floor Dumbbell Chest Flyes
3×20
C. Russian Twists
3×20
Mini Circuit Finisher: 2 Rounds
50 Jumping Lunges
40 Second Plank
30 Dumbbell Deadlifts
20 Military Press
10 Burpees
KEsha’s Warrior Workout
This workout is shared by Shape but comes from Kesha’s trainer Kit Rich which you can find at KitRich.com!
How it works:Â Do each exercise for 20 seconds, then rest 10 seconds. Repeat this sequence three times for a total of 2 minutes, then move to the next exercise. Repeat the entire circuit once more, if desired.
You will need:Â Dumbbells, mat
Ankle Tap Squat
Stand with feet hip-width apart holding dumbbells. Squat down, keeping weight in heels, chest up, eyes forward, and core engaged. Try to lower the weights as close to ankles as possible. Return to starting position.
Hammer Curl to Shoulder Press
Stand with feet hip-width apart, knees slightly bent, holding dumbbells with palms facing in. Curl dumbbells to shoulder height. At the top of the movement, extend arms above head. Reverse direction to starting position.
Pushup Pull
Get in plank position with arms wider than shoulders and a dumbbell on either side of you. Inhale as you bend elbows out to the side to perform a pushup, lowering chest as close to the floor as possible. Exhale, pushing back up to plank. Grab dumbbell with right hand and perform a row, bending elbow and pulling dumbbell to ribcage while keeping hips pointing toward the floor. Lower dumbbell to the floor. Repeat, rowing with left arm. Continue, alternating arms.
Plyo Jump Lunge
Stand in a lunge with right foot forward, energy in right heel, and left heel lifted. Keeping body as upright as possible, chest open, and abs engaged, bend left knee toward the floor, making sure right knee is in line with ankle and does not go over toes. Jump up, switching leg position so you land with left foot forward and right foot back. Continue, alternating legs.
Leg Kick-Up Plank
Get in plank position, arms shoulder-width apart and body forming a straight line from shoulders to hips to heels. Keeping butt low, lift right leg, kicking toward the sky. Lower to starting position and kick with left leg. Continue, alternating legs.
Knee-High
Stand and run in place, lifting knees as high as possible and making sure not to lean back.
Plank Oblique Dip
Get in forearm plank position with arms shoulder-width apart and shoulders over elbows. Dip right hip toward the floor. Lift hips back to center and dip left hip toward the floor. Continue, alternating sides.
Combo
Perform each exercise for 30 seconds in order, resting 10 seconds between exercises.
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