Beyoncé makes a lot of things look effortless. But the two-hour performances she does night after night are anything but easy. So before setting off on her Formation World Tour, she turned to her trainer, Marco Borges, to build endurance. 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.
UP YOUR ENERGY
Beyoncé 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,” says Marco. An equipment-free option? Explosive push-ups. Get in a push-up position, bend your elbows, and lower your chest towards the floor. Press back up, pushing off your hands at the top to ‘pop’ an inch above the ground. Do 4 sets of 8 to 10 reps.
“Sprints are ideal for building stamina and explosiveness, which B needs to move across the stage,” says Marco, who has her alternate a one-minute sprint with two minutes of brisk walking for 30 minutes in total.
One of Borges’ favourite moves is the kettlebell squat-and-press. “It’s an exercise that hits all the major muscles. If you did nothing else, you’d still get a great workout,” he says. Stand with your feet shoulder-width apart, holding a dumbbell at your chest, elbows tucked in at the sides. Squat down until your elbows touch your knees. Drive hips forward to stand up, lifting the weight overhead. Do 4 sets of 15 reps.
Wonder how Beyoncé pulls off that choreography in heels? Try her single-leg step-ups: step up onto a sturdy chair, bring your left knee up to your chest, and return to the start. Do 4 sets of 15 reps, switch sides, and repeat.
“I stretch B at the end of every workout,” says Marco. Grab a towel and lie on the floor. Bend and lift your right leg, looping the towel over the arch of the foot. Straighten your leg, gently pulling the towel down. Hold the towel with your right hand and drop your leg on to the right. Switch to your left hand and bring your leg across to the left. Hold each for 30 seconds. Repeat with other leg.
WHAT BEYONCE EATS AFTER A WORKOUT
Marco makes sure his fitness queen gets plant-based protein, like a smoothie made of pea protein powder, almond milk, frozen fruit and spinach. “It helps her muscles recover,” he explains.