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.
In turn, Beyonce is expending more energy (calories) by having to move multiple muscle groups at once. Beyonce’s trainer, Marco Borges, is all about exercises that work multiple joints. Marco Borges has Beyonce trying to work her Shoulders (S), Hips (H), Elbows (E), and Knees (K) as often as possible.
Beyonce has a busy lifestyle, so she takes advantage of Borges’ Power Moves to get in shape fast. In the Beyonce workout below, each exercise has a corresponding [S (Shoulder), E (Elbows), H (Hips), K (Knees)] to indicate what joints are being worked.
Beyonce Workout Monday Routine = Total Body Circuit & Cardio
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)
- Squat and Press (S,E,H,K)
- Reverse Lunges (H,K)
- Single-leg Pelvic Thrust (H,K)
- Pushup into Side Plank (S,E,H)
- Cobra Planks (S,E,H,K)
- Reverse Dips (S, E, H, K)
- Pike Push Ups (S,E,H,K)
- V-Ups (S,H,K)
- Heel Touch Crunches (S,E,H,K)
- Straight Leg Crunches (S,E,H)
- Bicycle Crunches (S,E,H,K)
- (Sprint 1 min/ Slow Jog 1 min – Intervals for 30-45 minutes)
The four Power Moves come from your joints:
- Hip (H)
- Knee (K)
- Shoulder (S)
- Elbow (E)
In his book, Power Moves: The Four Motions to Transform Your Body (Amazon), Marco Borges says that powering these joints makes your body perform compound movements. Your Hip (H) joint supports all your body weight. There are 17 muscles that support your hips and core. About the hip joint Marco Borges, Beyonce workout trainer, says to work the hips, do:
Squats, pelvic tilts, plies, lunges and skating. All of the gluteus muscles run through the hip. Want a great looking bum? Work the hips. There are seventeen muscles involved with the movement of the hip.
The Beyonce workout varies between three core workouts. Beyonce’s trainer, Marco Borges, invites you to switch up the routine. But, always try to keep in mind that incorporating multiple joints and corresponding muscle groups is the key. Talking about her post-pregnancy body, Beyonce says:
I feel my body bouncing back. Whatever was tight and muscular, like my legs, I see it coming back. You just have to work at it.