Beyoncé’s Formation World Tour workout
You have enough hours in the day as Beyoncé, and now you have the exclusive workout she relies on to keep in shape.
Beyoncé makes a lot of things look effortless. But the two-hour performances that she does night after night are anything but easy (and workouts are one thing that even the richest and most influential woman can’t delegate!). So before setting off on her Formation World Tour, Beyoncé turned to her trainer Marco Borges to build endurance.
“We focused on speed, power, strength, balance and flexibility – five things that create optimum performance,” explains Marco, who’s worked as an exercise physiologist for over 20 years and is one of the most sought-after fitness and plantbased nutrition experts in the US.
Try these moves – Beyoncé’s moves, to be exact – and you’ll get a power boost, too. Do the full routine three times a week to see (and feel) results in six weeks.
1Beyoncé gets tough by boxing and swinging big, weighted ropes.
“You run out of gas fast; by pushing through [that fatigue], you develop a ton of endurance,” reveals Marco.
For an equipment-free option, try explosive push-ups. Get in a push-up position with your feet together and your legs straight behind you, bend your elbows, and lower your chest all the way down to the floor. Press back up, pushing off your hands at the top to ‘pop’ 1cm above the ground. Do four sets of 8-10 reps.
2“Sprints are ideal for building stamina and explosiveness, which Beyoncé needs to move across the stage,” explains Marco, who has her alternate a one-minute sprint with two minutes of brisk walking for 30 minutes in total.
3One of Marco’s favourite moves is the kettlebell squat-and-press.
“This exercise hits all the major muscles. If you did nothing else [ but this squat-and-press], you’d still get a great workout,” he says.
Stand with your feet shoulderwidth apart, holding a 2kg dumb-bell (or a 2 ℓ fabric softener bottle) at your chest, with your elbows tucked in at your sides. Squat until your elbows touch your knees. Drive your hips forward to stand, lifting the weight overhead. Do four sets of 15 reps. The star gives her fans a look into her healthy lifestyle via Instagram.