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Beyonce Workout & Diet: Power Moves For A Busy Lifestyle

By Chris Davis

Experience
Beginner (1-2 years)
Time
104 minutes/day | 5 days/week
Good for
Fat Loss, Gain Strength, Increase Stamina, Tone Body
Equipment
Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Kettlebell, Medicine Ball, Pull up bar, Treadmill
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
Description
Source: www.popworkouts.com

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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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)

Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Push Up to Side Plank demonstrationPlay Push Up to Side Plank demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Cobra demonstrationPlay Cobra demonstration
1E. Cobra
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Tricep Dips
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
1H. V-up
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Crunches
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Running, Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises


Circuit
Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Forward and Backward Lunge demonstrationPlay Bodyweight Forward and Backward Lunge demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lunge and Twist (with Medicine Ball) demonstrationPlay Lunge and Twist (with Medicine Ball) demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Medicine ball
Show Alternative Exercises
Single Leg Deadlift (with Kettlebell) demonstrationPlay Single Leg Deadlift (with Kettlebell) demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Spider-Man Pushup demonstrationPlay Spider-Man Pushup demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Russian Twist demonstrationPlay Medicine Ball Russian Twist demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Plank Leg Raise
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Situp demonstrationPlay Medicine Ball Situp demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Running, Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises

Total Body Circuit & Cardio

Scroll to top


Circuit
Alternating Jump Lunge demonstrationPlay Alternating Jump Lunge demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Ball Leg Curl demonstrationPlay Ball Leg Curl demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
L-Sit Pull Up demonstrationPlay L-Sit Pull Up demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Chest Press demonstrationPlay Medicine Ball Chest Press demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Reverse-Grip Barbell Biceps Curl demonstrationPlay Reverse-Grip Barbell Biceps Curl demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Tricep Extension -Pronated Grip demonstrationPlay Dumbbell Tricep Extension -Pronated Grip demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Toe Touchers demonstrationPlay Toe Touchers demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Running, Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises


Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Push Up to Side Plank demonstrationPlay Push Up to Side Plank demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Cobra demonstrationPlay Cobra demonstration
1E. Cobra
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Tricep Dips
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
1H. V-up
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Crunches
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Running, Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises


Circuit
Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Forward and Backward Lunge demonstrationPlay Bodyweight Forward and Backward Lunge demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lunge and Twist (with Medicine Ball) demonstrationPlay Lunge and Twist (with Medicine Ball) demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Medicine ball
Show Alternative Exercises
Single Leg Deadlift (with Kettlebell) demonstrationPlay Single Leg Deadlift (with Kettlebell) demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Spider-Man Pushup demonstrationPlay Spider-Man Pushup demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Russian Twist demonstrationPlay Medicine Ball Russian Twist demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Plank Leg Raise
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Situp demonstrationPlay Medicine Ball Situp demonstration
3 - 4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Running, Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill
30 - 45 min, 60s, (rest 0s)
Show Alternative Exercises

Date Created: 1/4/2020, UTC


Last Updated: 5/21/2021, UTC

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