Beyoncé is always flawless, but on her current Formation tour, she’s been looking especially amazing.
Each night, Queen Bey spends two hours performing, all while rocking especially tight (and exquisitely designed) bodysuits.
Her shows are truly impressive feats, involving complicated, fast-paced moves and even a portion where she’s dancing in water. So, to prepare for the physical demands of her tour, Beyoncé worked extensively with her trainer Marco Borges.
The fitness guru shared her routine with Glamour, saying that if we follow the full regimen three times a week for six weeks, we’ll see Beyoncé-esque results.
Bey worked hard to boost her energy, Borges told Glamour.
The superstar boxed, swung weighted ropes and did push-ups, according to the trainer.
“You run out of gas fast; by pushing through [that fatigue], you develop a ton of endurance,” Borges said.
The trainer recommends those who don’t have access to gym equipment just do four sets of eight to ten reps of explosive push-ups to get similar results.
These push-ups basically entail lowering yourself to the floor in push-up position, then pushing off your hands at the top to pop or almost jump an inch off the ground.
The queen also focused on running and strength building.
Beyoncé does sprints to help get in shape, alternating from one minute of running quickly with two minutes of fast walking. She does that for 30 minutes total.
“Sprints are ideal for building stamina and explosiveness, which B needs to move across the stage,” Borges said.
And to build strength, Borges had Bey do kettlebell squat-and-press, a full-body workout that hits all the major muscles.
In fact, for those who don’t have time to do a full workout, the trainer recommends doing the kettlebell squat-and-press before anything else. He suggests people do four sets of 15 reps.
The move entails doing a squat and holding the kettlebell at your chest, and then standing back up and lifting the kettlebell over your head.
To get her ready for nights and nights of dancing, Borges focused on Bey’s balance and flexibility.
The trainer helped improve Beyoncé’s balance by having her do single-leg step-ups, which supposedly got her ready to dance in heels (although she’s clearly already an expert in that arena). He’d have her do four sets of 15 reps on each side.
The move involves stepping up onto a bench, step or chair, bringing your knee to your chest and then going back to starting position.
Borges also made sure to stretch the singer at the end of every workout.
And at the end of every workout, Bey would consume plant-based protein.
Borges told Glamour that he often gave her a smoothie with pea protein powder, almond milk, frozen fruit and spinach.
“It helps her muscles recover,” the trainer said.
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