Beyonce Workout & Diet: Power Moves For A Busy Lifestyle

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 75 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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 trainer, Marco Borges. The idea behind Power Moves is that by moving all 4 major body joints, you work out faster and smarter.

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Description



Google Sheet Workout Export

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)

ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Dumbbell Squat To Shoulder Press
3-4 rounds12-15 reps0s
1B.Bodyweight Reverse Lunge
3-4 rounds12-15 reps0s
1C.Single-leg Hip Thrust
3-4 rounds12-15 reps0s
1D.Push Up to Side Plank
3-4 rounds12-15 reps0s
1E.Cobra
3-4 rounds12-15 reps0s
1F.Tricep Dips
3-4 rounds12-15 reps0s
1G.Pike Push Up on Floor
3-4 rounds12-15 reps0s
1H.V-up
3-4 rounds12-15 reps0s
1I.Alternate Heel Touchers
3-4 rounds12-15 reps0s
1J.Crunches
3-4 rounds12-15 reps0s
1K.Bicycle Crunch
3-4 rounds12-15 reps60s

Circuit #2 - 30-45 min

Rest 0s between rounds

2A.Running, Treadmill
30-45 min60s0s
2B.Jogging-Treadmill
30-45 min60s0s
Google Sheet Workout Export


ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Barbell Overhead Squat
3-4 rounds12-15 reps0s
1B.Bodyweight Forward and Backward Lunge
3-4 rounds12-15 reps0s
1C.Lunge and Twist (with Medicine Ball)

See Exercise Notes

3-4 rounds12-15 reps0s
1D.Single Leg Deadlift (with Kettlebell)
3-4 rounds12-15 reps0s
1E.Spider-Man Pushup
3-4 rounds12-15 reps0s
1F.Biceps Curl To Shoulder Press
3-4 rounds12-15 reps0s
1G.Bent Over Two-Dumbbell Row
3-4 rounds12-15 reps0s
1H.Cable Triceps Pressdown
3-4 rounds12-15 reps0s
1I.Medicine Ball Russian Twist
3-4 rounds12-15 reps0s
1J.Plank Leg Raise
3-4 rounds12-15 reps0s
1K.Medicine Ball Situp
3-4 rounds12-15 reps60s

Circuit #2 - 30-45 min

Rest 0s between rounds

2A.Running, Treadmill
30-45 min60s0s
2B.Jogging-Treadmill
30-45 min60s0s
Google Sheet Workout Export


ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Alternating Jump Lunge
3-4 rounds12-15 reps0s
1B.Ball Leg Curl
3-4 rounds12-15 reps0s
1C.L-Sit Pull Up
3-4 rounds12-15 reps0s
1D.Medicine Ball Chest Press
3-4 rounds12-15 reps0s
1E.Reverse-Grip Barbell Curl
3-4 rounds12-15 reps0s
1F.Dumbbell Skullcrusher
3-4 rounds12-15 reps0s
1G.Dumbbell Lateral Raise
3-4 rounds12-15 reps0s
1H.Side Plank with Torso Rotation
3-4 rounds12-15 reps0s
1I.Toe Touchers
3-4 rounds12-15 reps60s

Circuit #2 - 30-45 min

Rest 0s between rounds

2A.Running, Treadmill
30-45 min60s0s
2B.Jogging-Treadmill
30-45 min60s0s
Google Sheet Workout Export


ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Dumbbell Squat To Shoulder Press
3-4 rounds12-15 reps0s
1B.Bodyweight Reverse Lunge
3-4 rounds12-15 reps0s
1C.Single-leg Hip Thrust
3-4 rounds12-15 reps0s
1D.Push Up to Side Plank
3-4 rounds12-15 reps0s
1E.Cobra
3-4 rounds12-15 reps0s
1F.Tricep Dips
3-4 rounds12-15 reps0s
1G.Pike Push Up on Floor
3-4 rounds12-15 reps0s
1H.V-up
3-4 rounds12-15 reps0s
1I.Alternate Heel Touchers
3-4 rounds12-15 reps0s
1J.Crunches
3-4 rounds12-15 reps0s
1K.Bicycle Crunch
3-4 rounds12-15 reps60s

Circuit #2 - 30-45 min

Rest 0s between rounds

2A.Running, Treadmill
30-45 min60s0s
2B.Jogging-Treadmill
30-45 min60s0s
Google Sheet Workout Export


ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Barbell Overhead Squat
3-4 rounds12-15 reps0s
1B.Bodyweight Forward and Backward Lunge
3-4 rounds12-15 reps0s
1C.Lunge and Twist (with Medicine Ball)

See Exercise Notes

3-4 rounds12-15 reps0s
1D.Single Leg Deadlift (with Kettlebell)
3-4 rounds12-15 reps0s
1E.Spider-Man Pushup
3-4 rounds12-15 reps0s
1F.Biceps Curl To Shoulder Press
3-4 rounds12-15 reps0s
1G.Bent Over Two-Dumbbell Row
3-4 rounds12-15 reps0s
1H.Cable Triceps Pressdown
3-4 rounds12-15 reps0s
1I.Medicine Ball Russian Twist
3-4 rounds12-15 reps0s
1J.Plank Leg Raise
3-4 rounds12-15 reps0s
1K.Medicine Ball Situp
3-4 rounds12-15 reps60s

Circuit #2 - 30-45 min

Rest 0s between rounds

2A.Running, Treadmill
30-45 min60s0s
2B.Jogging-Treadmill
30-45 min60s0s

Date Created: 1/4/2020, UTC


Last Updated: 7/12/2021, UTC





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