Beyonce Workout Plan

4 Weeks / 3 Days per Week / Expert

205 ratings

Workout Summary

If you want to have the body that made Destiny's Child and solo singer Beyonce famous, try out this Beyonce workout routine. It may not give you the stunning vocal chords that makes Beyonce known around the world, but the Beyonce exercise routine can shape you up and tone your body. Beyonce w... more

If you want to have the body that made Destiny's Child and solo singer Beyonce famous, try out this Beyonce workout routine. It may not give you the stunning vocal chords that makes Beyonce known around the world, but the Beyonce exercise routine can shape you up and tone your body.

Beyonce works out 5 days a week, alternating two cardiovascular and weight lifting routines, as well as adding in one day of yoga per week for flexibility. By devoting just 5 hours each week to the Beyonce workout, you can burn fat and build muscle just like the superstar herself.

Part 1

The first part of the Beyonce workout is a full body body workout that takes about one hour to complete. The first 30 minutes of the exercise plan is cardiovascular exercise, and can be jogging, elliptical, or whatever else raises your heart rate and promotes fat burning.

This is followed by isolated exercises that focus on specific body parts like the biceps, triceps, abs, and glutes. This workout should be done twice each week, but not on consecutive days.

Part 2

The second part of the Beyonce exercise regimen is a similar complete body workout. This, too, starts with 30 minutes of cardiovascular exercise, in order to burn off some calories and reveal your Beyonce abs. You can mix up this aspect of the Beyonce workout regimen by switching machines, or focusing on interval training with sprints each few minutes to speed up the heart rate.

The 30 minutes are followed by different weight bearing exercises, all of which are different from the first day moves. This section should also be done twice per week, preferably not on back to back days.

Part 3

The third part of the Beyonce exercise plan is a yoga workout. Unlike the previous workout portions, there is no cardiovascular workout preceding it. Instead, the emphasis is on flexibility and stretching, along with toning the body to reveal Beyonce's strong and toned legs, abs, and shoulders.

Poses are held with steady breathing to calm the body and mind, as well as to strengthen the body.

Keep a healthy diet

If you want to have a body like Beyonce's, simply follow her diet and exercise routine. You will need to have some weights in order to perform the strength training sections of the Beyonce workout routine, but you can substitute many of the cardiovascular machines for simply running in place or jogging outside if necessary.

Beyonce Workout Plan

4 Weeks / 3 Days per Week / Expert

205 ratings
Beyonce Workout Plan

Beyonce Workout Plan

4 Weeks / 3 Days per Week / Expert

205 ratings

Workout Summary

If you want to have the body that made Destiny's Child and solo singer Beyonce famous, try out this Beyonce workout routine. It may not give you the stunning vocal chords that makes Beyonce known around the world, but the Beyonce exercise routine can shape you up and tone your body. Beyonce w... more

If you want to have the body that made Destiny's Child and solo singer Beyonce famous, try out this Beyonce workout routine. It may not give you the stunning vocal chords that makes Beyonce known around the world, but the Beyonce exercise routine can shape you up and tone your body.

Beyonce works out 5 days a week, alternating two cardiovascular and weight lifting routines, as well as adding in one day of yoga per week for flexibility. By devoting just 5 hours each week to the Beyonce workout, you can burn fat and build muscle just like the superstar herself.

Part 1

The first part of the Beyonce workout is a full body body workout that takes about one hour to complete. The first 30 minutes of the exercise plan is cardiovascular exercise, and can be jogging, elliptical, or whatever else raises your heart rate and promotes fat burning.

This is followed by isolated exercises that focus on specific body parts like the biceps, triceps, abs, and glutes. This workout should be done twice each week, but not on consecutive days.

Part 2

The second part of the Beyonce exercise regimen is a similar complete body workout. This, too, starts with 30 minutes of cardiovascular exercise, in order to burn off some calories and reveal your Beyonce abs. You can mix up this aspect of the Beyonce workout regimen by switching machines, or focusing on interval training with sprints each few minutes to speed up the heart rate.

The 30 minutes are followed by different weight bearing exercises, all of which are different from the first day moves. This section should also be done twice per week, preferably not on back to back days.

Part 3

The third part of the Beyonce exercise plan is a yoga workout. Unlike the previous workout portions, there is no cardiovascular workout preceding it. Instead, the emphasis is on flexibility and stretching, along with toning the body to reveal Beyonce's strong and toned legs, abs, and shoulders.

Poses are held with steady breathing to calm the body and mind, as well as to strengthen the body.

Keep a healthy diet

If you want to have a body like Beyonce's, simply follow her diet and exercise routine. You will need to have some weights in order to perform the strength training sections of the Beyonce workout routine, but you can substitute many of the cardiovascular machines for simply running in place or jogging outside if necessary.

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Incline Bench
  • Fitness Ball
  • Cable Machine
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Triceps / Intermediate
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this Beyonce leg workout the dumbbell lunge repetitions are listed per leg. This Beyonce workout is done twice a week and should be rotated with workout #2. You can substitute the treadmill run for a jog outside, stationary bike, elliptical, etc. Also mix up your conditioning. For example jog one day and then the next day do interval training, this is when you sprint for a minute and then jog for two minutes rotating back and forth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Triceps / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this Beyonce leg workout dumbbell step up repetitions are listed per leg. This Beyonce workout is done twice a week and should be rotated with workout #1. You can substitute the elliptical run for a jog outside, stationary bike, treadmill, etc. Also mix up your conditioning. For example jog one day and then the next day do interval training, this is when you sprint for a minute and then jog for two minutes rotating back and forth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Quads / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Abs / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Lower Back / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 02:30 rest
3 -- --:--:-- 10 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Beyonce likes to go once a week to do Yoga, and this is a sample Yoga workout that she might do. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Go through this Yoga workout 2-4 times and take breaks in between the poses as often as you need. The better you get at the workout the less you should take breaks.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Triceps / Intermediate
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this Beyonce leg workout the dumbbell lunge repetitions are listed per leg. This Beyonce workout is done twice a week and should be rotated with workout #2. You can substitute the treadmill run for a jog outside, stationary bike, elliptical, etc. Also mix up your conditioning. For example jog one day and then the next day do interval training, this is when you sprint for a minute and then jog for two minutes rotating back and forth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Triceps / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this Beyonce leg workout dumbbell step up repetitions are listed per leg. This Beyonce workout is done twice a week and should be rotated with workout #1. You can substitute the elliptical run for a jog outside, stationary bike, treadmill, etc. Also mix up your conditioning. For example jog one day and then the next day do interval training, this is when you sprint for a minute and then jog for two minutes rotating back and forth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Hamstrings / Beginner
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Quads / Beginner
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Hamstrings / Beginner
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Abs / Beginner
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Lower Back / Intermediate
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 02:30 rest
3 -- --:--:-- 10 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Beyonce likes to go once a week to do Yoga, and this is a sample Yoga workout that she might do. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Go through this Yoga workout 2-4 times and take breaks in between the poses as often as you need. The better you get at the workout the less you should take breaks.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Triceps / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this Beyonce leg workout the dumbbell lunge repetitions are listed per leg. This Beyonce workout is done twice a week and should be rotated with workout #2. You can substitute the treadmill run for a jog outside, stationary bike, elliptical, etc. Also mix up your conditioning. For example jog one day and then the next day do interval training, this is when you sprint for a minute and then jog for two minutes rotating back and forth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Triceps / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this Beyonce leg workout dumbbell step up repetitions are listed per leg. This Beyonce workout is done twice a week and should be rotated with workout #1. You can substitute the elliptical run for a jog outside, stationary bike, treadmill, etc. Also mix up your conditioning. For example jog one day and then the next day do interval training, this is when you sprint for a minute and then jog for two minutes rotating back and forth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Hamstrings / Beginner
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Quads / Beginner
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Hamstrings / Beginner
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Abs / Beginner
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Lower Back / Intermediate
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 02:30 rest
3 -- --:--:-- 12 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Beyonce likes to go once a week to do Yoga, and this is a sample Yoga workout that she might do. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Go through this Yoga workout 2-4 times and take breaks in between the poses as often as you need. The better you get at the workout the less you should take breaks.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Triceps / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this Beyonce leg workout the dumbbell lunge repetitions are listed per leg. This Beyonce workout is done twice a week and should be rotated with workout #2. You can substitute the treadmill run for a jog outside, stationary bike, elliptical, etc. Also mix up your conditioning. For example jog one day and then the next day do interval training, this is when you sprint for a minute and then jog for two minutes rotating back and forth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Triceps / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this Beyonce leg workout dumbbell step up repetitions are listed per leg. This Beyonce workout is done twice a week and should be rotated with workout #1. You can substitute the elliptical run for a jog outside, stationary bike, treadmill, etc. Also mix up your conditioning. For example jog one day and then the next day do interval training, this is when you sprint for a minute and then jog for two minutes rotating back and forth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Hamstrings / Beginner
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Quads / Beginner
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Hamstrings / Beginner
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Abs / Beginner
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Lower Back / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 02:30 rest
3 -- --:--:-- 12 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Beyonce likes to go once a week to do Yoga, and this is a sample Yoga workout that she might do. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Go through this Yoga workout 2-4 times and take breaks in between the poses as often as you need. The better you get at the workout the less you should take breaks.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Neck secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Outer thighs secondary Biceps primary Chest primary Glutes primary Quads primary Shoulders primary Abs primary Hamstrings primary Triceps primary Obliques primary Calves primary Lower back primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Incline Bench
  • Fitness Ball
  • Cable Machine
Show All

1,023 people started this plan

6 Reviews

  • Thumb
    fawn
    almost 4 years ago
    #

  • Thumb
    Octavia Johnson
    over 3 years ago
    #

  • Thumb
    ingrid
    over 3 years ago
    #

  • Cookiemaster
    about 3 years ago
    #

    I have a question.. i'm afraid i might sound stupid but there it goes: Part 1 it's workout 1? orrr? I need to know what exercises to use each day and or week? or is it flexible to one desires? i hope im making myself clear because as im writing this i feel more stupid, haha. so, please if someone is kind enough to answer me by tomorrow, possibly?

  • Cookiemaster
    about 3 years ago
    #

    Okay, don't mind my question. Just read it again and understood, thanks <3

  • monika38
    about 3 years ago
    #

Beyonce Workout Plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Incline Bench
  • Fitness Ball
  • Cable Machine
Show All

1,023 people started this plan