Beyonce Workout

Beyonce’s workout routine incorporates a concept known as “Power Moves.” Created by fitness trainer, Marco Borges

Talk about making your name your own: When people say “Beyonce,” nine times out of ten they are referring to the same person. Beyonce is a successful award winning musician and actress.
Married to rapper and business mogul Jay-Z, Beyonce has always been in fantastic shape. However, she garnered even more approval when she was able to lose nearly 60lbs of post baby fat, using a combination of health eating, ab workouts, and a rigorous training workout.

Principles of the Beyonce Workout

The secret behind the Beyonce workout routine is the concept known as “Power Moves”.

The idea behind Power Moves is that you can work out smarter and faster by moving all of the 4 major joints in the body—Shoulders,  Hips, Elbows and Knees—at  once. Because Beyonce uses more muscles with each workout routine, she ends up burning more calories.

It is a good way of getting in shape at a faster rate but may be a little demanding for people with low fitness levels.

In addition to her strength workouts, Beyonce spends a lot of time engaged in cardio. She likes to mix her cardio routines to keep her body unsettled. Sometimes she will go for a run, other times she will ride a bike, and other times she’ll stick with elliptical. But her favorite activity is dancing.

“For me, dancing is what keeps me active.” Some days, she spends up to 9 hours engaged in dance rehearsals.

The Beyonce Workout Routine

 Beyonce Workout Monday and Thursday Routine – Legs / Abs (Circuit)

Exercise Sets Reps Notes
1 Squats and Press 1 10 to 15  
2 Reverse Lunges 1 10 to 15  
3 Single-Leg Pelvic Thrust 1 10 to 15  
4 Pushup into Side Plank 1 10 to 15  
5 Reverse Dips 1 10 to 15  
6 Pike Push Ups 1 10 to 15
7 V-Ups 1 10 to 15
8 Heel Touch Crunches 1 10 to 15
9 Straight Leg Crunches 1 10 to 15
10 Bicycle Crunches 1 10 to 15
11 Cobra Planks 1 10 to 15
12 Treadmill 1 interval 1 minute slow, 1 minute fast 30 to 45 mins

* Run through circuit 3 times, only complete Treadmill on last circuit

 Beyonce Workout Tuesday and Friday Routine – Lower / Arms / Abs (Circuit)

Exercise Sets Reps Notes
1 Overhead Medicine Ball Squat 1 10 to 15  
2 Spiderman Pushups 1 10 to 15  
3 Single Leg Deadlifts 1 10 to 15  
4 Lunge with Twist 1 10 to 15  
5 Front then Back Lunges 1 10 to 15  
6 Bicep Curl into Shoulder press 1 10 to 15
7 Dumbbell Rows 1 10 to 15
8 Triceps Press down 1 10 to 15
9 Forearm Plank and Leg Lift 1 10 to 15
10 Medicine ball twist 1 10 to 15
11 Treadmill 1 interval 1 minute slow, 1 minute fast 30 to 45 mins

* Run through circuit 3 times, only complete Treadmill on last circuit

 Beyonce Workout Wednesday Routine – Lower / Upper / Abs (Circuit)

Exercise Sets Reps Notes
1  Jumping Lunges 1 10 to 15  
2  Stability Ball Curls 1 10 to 15  
3  L-Pull Ups 1 10 to 15  
4  Resistance Ball Chest Press 1 10 to 15  
5  Triceps Extension 1 10 to 15  
6  Reverse Grip Biceps 1 10 to 15
7  Shoulder Raises 1 10 to 15
8  Twisting Planks 1 10 to 15
9  Medicine Ball Toe Touches 1 10 to 15
10 Treadmill 1 interval 1 minute slow, 1 minute fast 30 to 45 mins

* Run through circuit 3 times, only complete Treadmill on last circuit

The Beyonce Diet Plan

Although Beyonce once went on a Master cleanse diet, she does not recommend it.

“There are healthier ways to lose weight.” Beyonce keeps the weight away by watching her portions and avoiding carbs. Once every week though, she allows herself a cheat day, where she indulges in whatever she likes. Her typical meal plan looks something like this;

  • Breakfast: Egg whites
  • Lunch: Protein Shake or sliced turkey with capers
  • Snack: Cucumbers with vinegar, green apple or berries,
  • Dinner: Yellowtail Sashimi

In 2013, Beyonce (together with Jay Z) embarked on a 22-day vegan diet. During the period, she lost more weight and reportedly got a metabolism boost. Ultimately, Beyonce says looking fit and healthy is all about making the right decisions.

“The truth is, it’s a lot of sacrifice. It is more about your mental strength than physical strength. You have to push yourself…You have to be healthy and make the right choices.”

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