celebrity series #11: Bey

Have you watched Homecoming yet? I haven’t, but I intend to.

Bey’s trainer, Marco Borges, is responsible for her workouts (and also her veganism) and there were several interviews with him to read through in order to round up her routine.

It’s a mix of interval training, weight lifting, and calisthenics. For her interval cardio, she sprints for one minute and walks briskly for two minutes, alternating between the two for 30 minutes total (that’s 10 MINUTES of sprinting). To mimic this, we will be doing tabatas between rounds.

Playlist: obviously the best of Bey.

Equipment: towel, chair (feel free to use weights if you have them)

Time: 30-40 minutes

ROUND 1 — cardio tabata
– choose any cardio you want (skipping, high knees, running on the spot, squat jumps, jumping jacks, etc)
– 20 seconds on, 10 seconds off
– four rounds (total of two minutes)

ROUND 2 — upper body
– complete three or four rounds

  1. weighted punches (Bey uses something like 8 or 10 lbs, but you can use less or none) — get into a squared off squat position and alternate punching left and right, 15/arm
  2. standing side crunches (first move she’s doing in the video) 15/side
  3. full body sit ups (second move she’s doing in the video) 15
  4. explosive push ups OR fast push ups (from your knees if you have to in order to get proper form and the speed)

ROUND 3 — cardio tabata
– choose any cardio you want (skipping, high knees, running on the spot, squat jumps, jumping jacks, etc)
– 20 seconds on, 10 seconds off
– four rounds (total of two minutes)

ROUND 4 — lower body part 1
– complete three or four rounds

  1. single-leg pelvic lifts 15/side
  2. jumping-plie squats 15
  3. jump lunges 15/side
  4. lunge to kick 15/side

ROUND 5 — cardio tabata
– choose any cardio you want (skipping, high knees, running on the spot, squat jumps, jumping jacks, etc)
– 20 seconds on, 10 seconds off
– four rounds (total of two minutes)

ROUND 6 — lower body part 2
– complete three or four rounds

  1. squat and press (you can use anything heavy or even a towel w tension) 15
  2. single-leg step-ups (on a sturdy chair) or prisoner get ups 15/side
  3. alternating forward-stepping lunges 15/side
  4. lateral steps overs or explosive skaters (with a focus on the height) 15

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