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Warm up to protect your muscles from injury. Train with high intensity intervals. Dance for your cardio. Practice “Power Moves. Strengthen your legs with circuit exercises. Improve your balance with single-leg step-ups. Stretch at the end of your workout.
Beyoncé starts every workout with a five-minute warm-up to protect her from straining a muscle during her intense workout. For a quick warm-up, try jogging for five to fifteen minutes.  Another light cardio warm-up includes five to fifteen minutes jumping jacks. You can also do some dynamic stretches to warm up your muscles and range of movement. Alternate sprinting and running to burn fat faster. This will help flatten your stomach and define your abs. Beyoncé also inserts bursts of exercises such as jumping lunges, plie jumps, lateral bench hops and reverse-squat kicks into cardio like walking or jogging. Start with one interval training session per week and work your way up to two to three times a week. Intervals interrupt the consistent intensity of the exercise and allows her to burn more calories. Beyoncé’s body is sculpted from lots of cardio, particularly from dance rehearsals for her tours. To stay fit and healthy, do cardio for at least thirty minutes, five times a week. Include hip-hop dancing in your cardio sessions to replicate Beyoncé’s rehearsal workouts.  Try learning the dance routines in Beyoncé’s videos to get the full effect. Find a tutorial on YouTube and spend an hour learning the moves. For a guided experience, try buying a hip hop workout program like Shaun T’s Hip Hop Abs. ” Beyoncé’s trainer, Marco Borges, incorporates Power Moves into her workout to maximize its effectiveness. Power Moves are exercises that use multiple joints and muscle groups at once, so they have the power of three moves in one. Beyoncé usually focuses on exercises that use the four main areas outlined by her trainer—shoulders, hips, elbows, and knees—to save time and get in shape fast.  For example, hip movement is supported by 17 muscles. When you do exercises that work the hip, you’re strengthening your core, butt, and legs. Marco recommends squats, pelvic tilts, plies, lunges, and skating.  Some exercises that work all four areas include cobra planks, bicycle crunches, and pike push-ups. Beyonce’s trainer recommends a circuit of four exercises, which results in a deceptively hard workout—your muscles will definitely be sore the next day! The exercises can include jumping lunges, plié jumps, pelvic lifts, reverse lunges, push-ups, dips, side planks, and reverse squat kicks. Even just five minutes of these circuits can brighten your skin and firm up your muscles. Beyoncé’s trainer recommends a quick five-minute circuit before a party or event. Beyoncé’s ability to perform gracefully in heels is due to her balance practice. To accomplish this move, step up onto a chair with your right foot and lift your left knee to your chest. Step back down with your left foot to starting position. Do 4 sets of 15 reps on each side. Incorporate this into your daily workout as often as possible. Make sure the chair that you use for this exercise is sturdy enough to accommodate your weight and movement. Beyoncé’s trainer has her stretch at the end of every workout to keep her muscles flexible and limber. An easy way to stretch the adductor muscles in your legs after exercising is to lay on the floor and use a towel.  Wrap the towel around your right foot, then bend and lift your right leg. Straighten your leg and carefully pull the towel down. Holding the towel with your right hand, slowly lower your leg to the right. Switch to your left hand and bring your leg across to the left.  Make sure to hold each side for 30 seconds, then repeat with your other leg.