I know I’m not alone while finding myself wondering how Beyoncé makes all her performances look so effortless, so it’s no surprise that she turned to her trainer, Marco Borges, for a workout—she does it every single night—to build endurance before her Formation tour kicked off. Originally told to Glamour UK, Borges spilled his hardest-hitting Beyoncé-worthy tips to get us toned in record time, too.
Amp Up Your Energy
According to the magazine, Beyoncé gets stronger by boxing and swinging big, weighted ropes. “You run out of gas fast; by pushing through [that fatigue], you develop a ton of endurance,” Borges tells Glamour. If you don’t have the equipment she uses at home, try what Borges calls “explosive push-ups,” a twist on the traditional push-up where you push off your hands when coming back up to “pop” an inch off of the ground. Do four sets of 8–10 reps.
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“Sprints are ideal for building stamina and explosiveness, which B needs to move across the stage,” says Borges, adding that she alternates a one-minute sprint with two minutes of fast walking for a total of 30 minutes.
Work From the Core
The kettle bell squat-and-press is one of Borges’ go-to moves, which he describes as an exercise that hits all of the major muscles. “If you did nothing else, you’d still get a great workout,” he says. To do them, stand with your feet shoulder-width apart, holding a dumbbell at your chest with your elbows tucked in at your sides. Squat down until your elbows touch your knees, driving your hips forward to stand up, lifting the weight above your head. Do four sets of 15 reps.
Improve Your Balance
According to Borges, Beyoncé credits her ability to dance for hours on end in stilettos to her single-leg step-ups. Step onto a sturdy chair, bring your left knee up to your chest and return to the starting position. Do four sets up 15 reps, switch sides and repeat.
Boost Your Flexibility
“I stretch B at the end of every workout,” says Borges, adding that the best way to do this is to start by grabbing a towel and lying on the floor. Next, lift your right leg, looping the towel over the arch of the foot, and straighten your leg while gently pulling the towel down. Hold the towel with your right hand and drop your leg on the right. Switch to your left hand and bring your leg across to the left. Hold each for 30 seconds. Repeat with other leg.
After every workout, Borges ensures Beyoncé 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.
To see and feel results in six weeks, Borges recommends doing the full routine three times a week.
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