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.

Glamour (South Africa) - - Beauty Flash -

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.

Cel­e­brat­ing the 5th an­niver­sary of US First Lady Michelle Obama’s Let’s Move initiative to help curb child­hood obe­sity.

En­joy­ing a Pro­tein Pow­der shake while train­ing for her For­ma­tion World Tour.

Play­ing in the sun­shine and show­ing off her fan­tas­tic fig­ure and amaz­ing flex­i­bil­ity.

Fol­low­ing Marco’s plant-based eat­ing plan with a mush­room soup starter and a green juice.

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