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Beyonce Workout & Diet: Power Moves For A Busy Lifestyle

By Chris Davis

Experience

Beginner (1-2 years)

Days per week

5 days

Time

104 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

The Beyonce workout focuses on cardio, interval training, ab work, and a healthy diet. Beyonce focuses on Power Moves, where you move all 4 major joints at once. Power Moves were created by her traine

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Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Kettlebell, Medicine Ball, Pull up bar, Treadmill

Average Exertion

70%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

104 minutes

Genders

Female, Male

Days per week

5 days

Goals

Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

The Beyonce workout focuses on cardio, interval training, ab work, and a healthy diet. Beyonce focuses on Power Moves, where you move all 4 major joints at once. Power Moves were created by her traine

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Kettlebell, Medicine Ball, Pull up bar, Treadmill

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1

All of the exercises in the Beyonce workout incorporate “Power Moves.” These are exercises leverage multiple muscle groups at once. The idea is that your muscles are empowered by your joints. Working multiple areas at the same, you improve the efficiency of your workouts. By incorporating compound muscle groups into her routine, Beyonce is able to get more done in less time.

Beyonce starts all her workouts with a 5 minute warm up. Beyonce then does circuit training. The Beyonce workout tries to go for 12-15 reps of each exercise. You may not be able to do that many starting off, but at least work your way up to that level. Rest for a minute at the end, each time you do this circuit. Then, repeat 2-3 more times.

Total Body Circuit: 3-4 circuits (do a set of each exercise, then move to the next)

ExerciseSetsRepsRestNotes
1A. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 - 4 sets12 - 15 reps60s
1B. Bodyweight Reverse Lunge3 - 4 sets12 - 15 reps60s
1C. Single-leg Hip Thrust3 - 4 sets12 - 15 reps60s
1D. Push Up to Side Plank3 - 4 sets12 - 15 reps60s
1E. Cobra
Cobra
3 - 4 sets12 - 15 reps60s
1F. Tricep Dips
Tricep Dips
3 - 4 sets12 - 15 reps60s
1G. Pike Push Up on Floor3 - 4 sets12 - 15 reps60s
1H. V-up3 - 4 sets12 - 15 reps60s
1I. Alternate Heel Touchers3 - 4 sets12 - 15 reps60s
1J. Crunches
Crunches
3 - 4 sets12 - 15 reps60s
1K. Bicycle Crunch3 - 4 sets12 - 15 reps60s
2A. Running, Treadmill
Running, Treadmill
30 - 45 min60s0s
2B. Jogging-Treadmill
Jogging-Treadmill
30 - 45 min60s0s

Beyonce starts all her workouts with a 5 minute warm up. Beyonce then does circuit training. The Beyonce workout tries to go for 12-15 reps of each exercise. You may not be able to do that many starting off, but at least work your way up to that level. Rest for a minute at the end, each time you do the circuit. Then, repeat entire circuit 2-3 more times.

ExerciseSetsRepsRestNotes
1A. Barbell Overhead Squat3 - 4 sets12 - 15 reps60s
1B. Front to Back Lunge
Front to Back Lunge
3 - 4 sets12 - 15 reps60s
1C. Lunge and Twist (with Medicine Ball)3 - 4 sets12 - 15 reps60s
Medicine ball
1D. Single Leg Deadlift (with Kettlebell)3 - 4 sets12 - 15 reps60s
1E. Spider-Man Pushup3 - 4 sets12 - 15 reps60s
1F. Biceps Curl To Shoulder Press3 - 4 sets12 - 15 reps60s
1G. Bent Over Two-Dumbbell Row3 - 4 sets12 - 15 reps60s
1H. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets12 - 15 reps60s
1I. Medicine Ball Russian Twist3 - 4 sets12 - 15 reps60s
1J. Plank Leg Raise
Plank Leg Raise
3 - 4 sets12 - 15 reps60s
1K. Medicine Ball Situp3 - 4 sets12 - 15 reps60s
2A. Running, Treadmill
Running, Treadmill
30 - 45 min60s0s
2B. Jogging-Treadmill
Jogging-Treadmill
30 - 45 min60s0s

Total Body Circuit & Cardio

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Beyonce starts all her workouts with a 5 minute warm up. Beyonce then does circuit training. The Beyonce workout tries to go for 12-15 reps of each exercise. You may not be able to do that many starting off, but at least work your way up to that level. Rest for a minute at the end, each time you do the circuit. Then, repeat circuit 2-3 more times.

ExerciseSetsRepsRestNotes
1A. Alternating Jump Lunge3 - 4 sets12 - 15 reps60s
1B. Ball Leg Curl3 - 4 sets12 - 15 reps60s
1C. L-Sit Pull Up3 - 4 sets12 - 15 reps60s
1D. Medicine Ball Chest Press3 - 4 sets12 - 15 reps60s
1E. Reverse-Grip Barbell Biceps Curl3 - 4 sets12 - 15 reps60s
1F. Dumbbell Tricep Extension -Pronated Grip
Dumbbell Tricep Extension -Pronated Grip
3 - 4 sets12 - 15 reps60s
1G. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 - 4 sets12 - 15 reps60s
1H. Side Plank with Torso Rotation3 - 4 sets12 - 15 reps60s
1I. Toe Touchers3 - 4 sets12 - 15 reps60s
2A. Running, Treadmill
Running, Treadmill
30 - 45 min60s0s
2B. Jogging-Treadmill
Jogging-Treadmill
30 - 45 min60s0s

Beyonce starts all her workouts with a 5 minute warm up. Beyonce then does circuit training. The Beyonce workout tries to go for 12-15 reps of each exercise. You may not be able to do that many starting off, but at least work your way up to that level. Rest for a minute at the end, each time you do this circuit. Then, repeat 2-3 more times.


ExerciseSetsRepsRestNotes
1A. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 - 4 sets12 - 15 reps60s
1B. Bodyweight Reverse Lunge3 - 4 sets12 - 15 reps60s
1C. Single-leg Hip Thrust3 - 4 sets12 - 15 reps60s
1D. Push Up to Side Plank3 - 4 sets12 - 15 reps60s
1E. Cobra
Cobra
3 - 4 sets12 - 15 reps60s
1F. Tricep Dips
Tricep Dips
3 - 4 sets12 - 15 reps60s
1G. Pike Push Up on Floor3 - 4 sets12 - 15 reps60s
1H. V-up3 - 4 sets12 - 15 reps60s
1I. Alternate Heel Touchers3 - 4 sets12 - 15 reps60s
1J. Crunches
Crunches
3 - 4 sets12 - 15 reps60s
1K. Bicycle Crunch3 - 4 sets12 - 15 reps60s
2A. Running, Treadmill
Running, Treadmill
30 - 45 min60s0s
2B. Jogging-Treadmill
Jogging-Treadmill
30 - 45 min60s0s

Beyonce starts all her workouts with a 5 minute warm up. Beyonce then does circuit training. The Beyonce workout tries to go for 12-15 reps of each exercise. You may not be able to do that many starting off, but at least work your way up to that level. Rest for a minute at the end, each time you do the circuit. Then, repeat entire circuit 2-3 more times.

ExerciseSetsRepsRestNotes
1A. Barbell Overhead Squat3 - 4 sets12 - 15 reps60s
1B. Front to Back Lunge
Front to Back Lunge
3 - 4 sets12 - 15 reps60s
1C. Lunge and Twist (with Medicine Ball)3 - 4 sets12 - 15 reps60s
Medicine ball
1D. Single Leg Deadlift (with Kettlebell)3 - 4 sets12 - 15 reps60s
1E. Spider-Man Pushup3 - 4 sets12 - 15 reps60s
1F. Biceps Curl To Shoulder Press3 - 4 sets12 - 15 reps60s
1G. Bent Over Two-Dumbbell Row3 - 4 sets12 - 15 reps60s
1H. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets12 - 15 reps60s
1I. Medicine Ball Russian Twist3 - 4 sets12 - 15 reps60s
1J. Plank Leg Raise
Plank Leg Raise
3 - 4 sets12 - 15 reps60s
1K. Medicine Ball Situp3 - 4 sets12 - 15 reps60s
2A. Running, Treadmill
Running, Treadmill
30 - 45 min60s0s
2B. Jogging-Treadmill
Jogging-Treadmill
30 - 45 min60s0s

Date Created: 1/4/20, 1:51 PM


Last Updated: 9/12/20, 9:39 PM

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