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Beyonce Workout & Diet: Power Moves For A Busy Lifestyle
Workout Overview
Week 1
Day 1: Monday | Day 2: Tuesday | Day 3: Total Body Circuit & Cardio | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
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.
Monday
Scroll to topBeyonce 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)
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1A. Dumbbell Squat To Shoulder Press ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1B. Bodyweight Reverse Lunge | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1C. Single-leg Hip Thrust | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1D. Push Up to Side Plank | 3 - 4 sets | 12 - 15 reps | 60s | |
1E. Cobra ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
1F. Tricep Dips ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1G. Pike Push Up on Floor | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1H. V-up | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1I. Alternate Heel Touchers | 3 - 4 sets | 12 - 15 reps | 60s | |
1J. Crunches ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1K. Bicycle Crunch | 3 - 4 sets | 12 - 15 reps | 60s | |
2A. Running, Treadmill ▶ | 30 - 45 min | 60s | 0s | |
| 2B. Jogging-Treadmill▶ | 30 - 45 min | 60s | 0s |
Tuesday
Scroll to topBeyonce 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.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Barbell Overhead Squat | 3 - 4 sets | 12 - 15 reps | 60s | |
1B. Front to Back Lunge ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1C. Lunge and Twist (with Medicine Ball) | 3 - 4 sets | 12 - 15 reps | 60s | Medicine ball |
| 1D. Single Leg Deadlift (with Kettlebell) | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1E. Spider-Man Pushup | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1F. Biceps Curl To Shoulder Press | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1G. Bent Over Two-Dumbbell Row | 3 - 4 sets | 12 - 15 reps | 60s | |
1H. Cable Triceps Pressdown ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1I. Medicine Ball Russian Twist | 3 - 4 sets | 12 - 15 reps | 60s | |
1J. Plank Leg Raise ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1K. Medicine Ball Situp | 3 - 4 sets | 12 - 15 reps | 60s | |
| 2A. Running, Treadmill▶ | 30 - 45 min | 60s | 0s | |
| 2B. Jogging-Treadmill▶ | 30 - 45 min | 60s | 0s |
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Total Body Circuit & Cardio
Scroll to topBeyonce 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.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Alternating Jump Lunge | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1B. Ball Leg Curl | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1C. L-Sit Pull Up | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1D. Medicine Ball Chest Press | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1E. Reverse-Grip Barbell Biceps Curl | 3 - 4 sets | 12 - 15 reps | 60s | |
1F. Dumbbell Tricep Extension -Pronated Grip ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
1G. Dumbbell Lateral Raise ▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1H. Side Plank with Torso Rotation | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1I. Toe Touchers | 3 - 4 sets | 12 - 15 reps | 60s | |
| 2A. Running, Treadmill▶ | 30 - 45 min | 60s | 0s | |
| 2B. Jogging-Treadmill▶ | 30 - 45 min | 60s | 0s |
Thursday
Scroll to topBeyonce 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.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Dumbbell Squat To Shoulder Press▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1B. Bodyweight Reverse Lunge | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1C. Single-leg Hip Thrust | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1D. Push Up to Side Plank | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1E. Cobra▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1F. Tricep Dips▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1G. Pike Push Up on Floor | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1H. V-up | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1I. Alternate Heel Touchers | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1J. Crunches▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1K. Bicycle Crunch | 3 - 4 sets | 12 - 15 reps | 60s | |
| 2A. Running, Treadmill▶ | 30 - 45 min | 60s | 0s | |
| 2B. Jogging-Treadmill▶ | 30 - 45 min | 60s | 0s |
Friday
Scroll to topBeyonce 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.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Barbell Overhead Squat | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1B. Front to Back Lunge▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1C. Lunge and Twist (with Medicine Ball) | 3 - 4 sets | 12 - 15 reps | 60s | Medicine ball |
| 1D. Single Leg Deadlift (with Kettlebell) | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1E. Spider-Man Pushup | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1F. Biceps Curl To Shoulder Press | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1G. Bent Over Two-Dumbbell Row | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1H. Cable Triceps Pressdown▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1I. Medicine Ball Russian Twist | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1J. Plank Leg Raise▶ | 3 - 4 sets | 12 - 15 reps | 60s | |
| 1K. Medicine Ball Situp | 3 - 4 sets | 12 - 15 reps | 60s | |
| 2A. Running, Treadmill▶ | 30 - 45 min | 60s | 0s | |
| 2B. Jogging-Treadmill▶ | 30 - 45 min | 60s | 0s |
Date Created: 1/4/20, 1:51 PM
Last Updated: 9/12/20, 9:39 PM
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