Beyonce Workout & Diet: Power Moves For A Busy Lifestyle
By Chris Davis
 | Advanced (3+ years) |
 | 75 minutes/day | 5 days/week |
 | Tone Body, Gain Strength, Increase Stamina, Fat Loss |
 | 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 Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - 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 | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
| 1A.Dumbbell Squat To Shoulder Press | 3-4 rounds | 12-15 reps | 0s | |
| 1B.Bodyweight Reverse Lunge | 3-4 rounds | 12-15 reps | 0s | |
| 1C.Single-leg Hip Thrust | 3-4 rounds | 12-15 reps | 0s | |
| 1D.Push Up to Side Plank | 3-4 rounds | 12-15 reps | 0s | |
| 1E.Cobra | 3-4 rounds | 12-15 reps | 0s | |
| 1F.Tricep Dips | 3-4 rounds | 12-15 reps | 0s | |
| 1G.Pike Push Up on Floor | 3-4 rounds | 12-15 reps | 0s | |
| 1H.V-up | 3-4 rounds | 12-15 reps | 0s | |
| 1I.Alternate Heel Touchers | 3-4 rounds | 12-15 reps | 0s | |
| 1J.Crunches | 3-4 rounds | 12-15 reps | 0s | |
| 1K.Bicycle Crunch | 3-4 rounds | 12-15 reps | 60s | |
Circuit #2 - 30-45 min Rest 0s between rounds | ||||
| 2A.Running, Treadmill | 30-45 min | 60s | 0s | |
| 2B.Jogging-Treadmill | 30-45 min | 60s | 0s | |
Day 2 - Tuesday
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
| 1A.Barbell Overhead Squat | 3-4 rounds | 12-15 reps | 0s | |
| 1B.Bodyweight Forward and Backward Lunge | 3-4 rounds | 12-15 reps | 0s | |
| 1C.Lunge and Twist (with Medicine Ball) See Exercise Notes | 3-4 rounds | 12-15 reps | 0s | |
| 1D.Single Leg Deadlift (with Kettlebell) | 3-4 rounds | 12-15 reps | 0s | |
| 1E.Spider-Man Pushup | 3-4 rounds | 12-15 reps | 0s | |
| 1F.Biceps Curl To Shoulder Press | 3-4 rounds | 12-15 reps | 0s | |
| 1G.Bent Over Two-Dumbbell Row | 3-4 rounds | 12-15 reps | 0s | |
| 1H.Cable Triceps Pressdown | 3-4 rounds | 12-15 reps | 0s | |
| 1I.Medicine Ball Russian Twist | 3-4 rounds | 12-15 reps | 0s | |
| 1J.Plank Leg Raise | 3-4 rounds | 12-15 reps | 0s | |
| 1K.Medicine Ball Situp | 3-4 rounds | 12-15 reps | 60s | |
Circuit #2 - 30-45 min Rest 0s between rounds | ||||
| 2A.Running, Treadmill | 30-45 min | 60s | 0s | |
| 2B.Jogging-Treadmill | 30-45 min | 60s | 0s | |
Day 3 - Total Body Circuit & Cardio
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
| 1A.Alternating Jump Lunge | 3-4 rounds | 12-15 reps | 0s | |
| 1B.Ball Leg Curl | 3-4 rounds | 12-15 reps | 0s | |
| 1C.L-Sit Pull Up | 3-4 rounds | 12-15 reps | 0s | |
| 1D.Medicine Ball Chest Press | 3-4 rounds | 12-15 reps | 0s | |
| 1E.Reverse-Grip Barbell Curl | 3-4 rounds | 12-15 reps | 0s | |
| 1F.Dumbbell Skullcrusher | 3-4 rounds | 12-15 reps | 0s | |
| 1G.Dumbbell Lateral Raise | 3-4 rounds | 12-15 reps | 0s | |
| 1H.Side Plank with Torso Rotation | 3-4 rounds | 12-15 reps | 0s | |
| 1I.Toe Touchers | 3-4 rounds | 12-15 reps | 60s | |
Circuit #2 - 30-45 min Rest 0s between rounds | ||||
| 2A.Running, Treadmill | 30-45 min | 60s | 0s | |
| 2B.Jogging-Treadmill | 30-45 min | 60s | 0s | |
Day 4 - Thursday
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
| 1A.Dumbbell Squat To Shoulder Press | 3-4 rounds | 12-15 reps | 0s | |
| 1B.Bodyweight Reverse Lunge | 3-4 rounds | 12-15 reps | 0s | |
| 1C.Single-leg Hip Thrust | 3-4 rounds | 12-15 reps | 0s | |
| 1D.Push Up to Side Plank | 3-4 rounds | 12-15 reps | 0s | |
| 1E.Cobra | 3-4 rounds | 12-15 reps | 0s | |
| 1F.Tricep Dips | 3-4 rounds | 12-15 reps | 0s | |
| 1G.Pike Push Up on Floor | 3-4 rounds | 12-15 reps | 0s | |
| 1H.V-up | 3-4 rounds | 12-15 reps | 0s | |
| 1I.Alternate Heel Touchers | 3-4 rounds | 12-15 reps | 0s | |
| 1J.Crunches | 3-4 rounds | 12-15 reps | 0s | |
| 1K.Bicycle Crunch | 3-4 rounds | 12-15 reps | 60s | |
Circuit #2 - 30-45 min Rest 0s between rounds | ||||
| 2A.Running, Treadmill | 30-45 min | 60s | 0s | |
| 2B.Jogging-Treadmill | 30-45 min | 60s | 0s | |
Day 5 - Friday
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
| 1A.Barbell Overhead Squat | 3-4 rounds | 12-15 reps | 0s | |
| 1B.Bodyweight Forward and Backward Lunge | 3-4 rounds | 12-15 reps | 0s | |
| 1C.Lunge and Twist (with Medicine Ball) See Exercise Notes | 3-4 rounds | 12-15 reps | 0s | |
| 1D.Single Leg Deadlift (with Kettlebell) | 3-4 rounds | 12-15 reps | 0s | |
| 1E.Spider-Man Pushup | 3-4 rounds | 12-15 reps | 0s | |
| 1F.Biceps Curl To Shoulder Press | 3-4 rounds | 12-15 reps | 0s | |
| 1G.Bent Over Two-Dumbbell Row | 3-4 rounds | 12-15 reps | 0s | |
| 1H.Cable Triceps Pressdown | 3-4 rounds | 12-15 reps | 0s | |
| 1I.Medicine Ball Russian Twist | 3-4 rounds | 12-15 reps | 0s | |
| 1J.Plank Leg Raise | 3-4 rounds | 12-15 reps | 0s | |
| 1K.Medicine Ball Situp | 3-4 rounds | 12-15 reps | 60s | |
Circuit #2 - 30-45 min Rest 0s between rounds | ||||
| 2A.Running, Treadmill | 30-45 min | 60s | 0s | |
| 2B.Jogging-Treadmill | 30-45 min | 60s | 0s | |
Date Created: 1/4/2020, UTC
Last Updated: 7/12/2021, UTC
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