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Beyonce Workout & Diet: Power Moves For A Busy Lifestyle

By Myworkouts

Experience
Advanced (3+ years)
Time
54 minutes/day | 5 days/week
Good for
Tone Body, Gain Strength, Increase Stamina, Fat Loss
Equipment
2 x Dumbbell, Bodyweight, Flat Bench, Dips (Parallel) Bar, Treadmill, Barbell, Medicine Ball, 1 x Kettlebell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Exercise Ball, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Monday

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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▶
1. Dumbbell Squat To Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bodyweight Reverse Lunge▶
1. Bodyweight Reverse Lunge
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Single-leg Hip Thrust▶
1. Single-leg Hip Thrust
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Push Up to Side Plank▶
1. Push Up to Side Plank
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

1. Cobra
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Tricep Dips▶
1. Tricep Dips
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pike Push Up on Floor▶
1. Pike Push Up on Floor
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
V-up▶
1. V-up
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Alternate Heel Touchers▶
1. Alternate Heel Touchers
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crunches▶
1. Crunches
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bicycle Crunch▶
1. Bicycle Crunch
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Running, Treadmill▶
2. Running, Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill▶
2. Jogging-Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday

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Circuit
Barbell Overhead Squat▶
1. Barbell Overhead Squat
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bodyweight Forward and Backward Lunge▶
1. Bodyweight Forward and Backward Lunge
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lunge and Twist (with Medicine Ball)▶
1. Lunge and Twist (with Medicine Ball)
3-4 sets, 12-15 reps, (rest 60s)
Medicine ball
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Single Leg Deadlift (with Kettlebell)▶
1. Single Leg Deadlift (with Kettlebell)
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Spider-Man Pushup▶
1. Spider-Man Pushup
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Biceps Curl To Shoulder Press▶
1. Biceps Curl To Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
1. Bent Over Two-Dumbbell Row
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Triceps Pressdown▶
1. Cable Triceps Pressdown
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Russian Twist▶
1. Medicine Ball Russian Twist
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Plank Leg Raise▶
1. Plank Leg Raise
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Situp▶
1. Medicine Ball Situp
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Running, Treadmill▶
2. Running, Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill▶
2. Jogging-Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Total Body Circuit & Cardio

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Circuit
Alternating Jump Lunge▶
1. Alternating Jump Lunge
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Ball Leg Curl▶
1. Ball Leg Curl
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
L-Sit Pull Up▶
1. L-Sit Pull Up
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

1. Medicine Ball Chest Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Reverse-Grip Barbell Curl▶
1. Reverse-Grip Barbell Curl
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

1. Dumbbell Tricep Extension -Pronated Grip
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Lateral Raise▶
1. Dumbbell Lateral Raise
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

1. Side Plank with Torso Rotation
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Toe Touchers▶
1. Toe Touchers
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Running, Treadmill▶
2. Running, Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill▶
2. Jogging-Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday

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Circuit
Dumbbell Squat To Shoulder Press▶
1. Dumbbell Squat To Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bodyweight Reverse Lunge▶
1. Bodyweight Reverse Lunge
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Single-leg Hip Thrust▶
1. Single-leg Hip Thrust
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Push Up to Side Plank▶
1. Push Up to Side Plank
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

1. Cobra
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Tricep Dips▶
1. Tricep Dips
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pike Push Up on Floor▶
1. Pike Push Up on Floor
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
V-up▶
1. V-up
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Alternate Heel Touchers▶
1. Alternate Heel Touchers
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crunches▶
1. Crunches
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bicycle Crunch▶
1. Bicycle Crunch
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Running, Treadmill▶
2. Running, Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill▶
2. Jogging-Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday

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Circuit
Barbell Overhead Squat▶
1. Barbell Overhead Squat
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bodyweight Forward and Backward Lunge▶
1. Bodyweight Forward and Backward Lunge
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lunge and Twist (with Medicine Ball)▶
1. Lunge and Twist (with Medicine Ball)
3-4 sets, 12-15 reps, (rest 60s)
Medicine ball
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Single Leg Deadlift (with Kettlebell)▶
1. Single Leg Deadlift (with Kettlebell)
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Spider-Man Pushup▶
1. Spider-Man Pushup
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Biceps Curl To Shoulder Press▶
1. Biceps Curl To Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
1. Bent Over Two-Dumbbell Row
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Triceps Pressdown▶
1. Cable Triceps Pressdown
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Russian Twist▶
1. Medicine Ball Russian Twist
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Plank Leg Raise▶
1. Plank Leg Raise
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Situp▶
1. Medicine Ball Situp
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Running, Treadmill▶
2. Running, Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill▶
2. Jogging-Treadmill
30-45 min, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:51:54 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:51:54 GMT+0000 (Coordinated Universal Time)

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