It\u2019s Renaissance<\/em> SZN, and between the dreamy setlist<\/a>, sparkly tour outfits<\/a>, and TikToks of Beyonc\u00e9\u2019s best moments on the road, Queen Bey has proven that she is forever that <\/em>girl<\/a>. It\u2019s no secret that Beyonc\u00e9\u2019s energy and stamina during her live performances<\/a> is unmatched. When I saw her on the Formation Tour in 2016, a torrential downpour forced everyone to evacuate the venue. Despite the pouring rain, Bey returned to the stage an hour later and performed her entire set without missing a beat. Since then, I\u2019ve wondered, \u201cHow does she hit those legendary runs and<\/em> nail the choreography in 6-inch heels?\u201d The only possible answer: Beyonc\u00e9\u2019s workout routine<\/a> must be next-level.<\/p>\n TikToks documenting the magic of Beyonc\u00e9\u2019s Renaissance<\/em> Tour<\/a> clearly show that Queen Bey isn\u2019t slowing down when it comes to the stunts and dance moves \u2014 and it made me wonder if a regular person like myself could also get the same physical strength and endurance by following the singer\u2019s fitness routine. Although it was legit impossible to get ahold of Bey\u2019s personal training team for her exact Renaissance<\/em> Tour workout, I did a little digging to see what her routine has looked like in recent years. Here\u2019s what happened when I tried Beyonc\u00e9\u2019s fitness routine for a week \u2014 and why I have more respect for her hustle now than ever before.<\/p>\n Beyonc\u00e9 uses cardio workouts<\/a> to build stamina and get concert-ready, according to a Glamour<\/em> interview with her longtime trainer, Marco Borges. After dragging myself out of bed and getting to Central Park at 6 a.m., I warmed up with some of Bey\u2019s go-to leg exercises<\/a>: lunges, squats, and single-leg step-ups, which she does for balance and stability. Borges recommended stepping onto a sturdy chair (I used a park bench), bringing one knee into your chest, and returning to start. I felt super wobbly at times, which probably explains why Bey is so good at balancing in heels. <\/p>\n Since I\u2019d previously signed up for a 4-mile race, I used that as my cardio for the day. To be clear, I\u2019m no professional; the only person I was racing was myself (and the summer heat). Beyonc\u00e9 alternates between a one-minute sprint and two minutes of brisk walking<\/a> for a total of 30 minutes. I needed to sustain my energy for 4 miles, however, so I used a run-walk approach instead. (I did, however, sprint toward the end of the race when I realized the finish line was *finally* in sight.)<\/p>\n The humidity made this cardio session quite challenging, and I was dripping in sweat by the end of the race. No wonder Beyonc\u00e9 has such high endurance and lung capacity. <\/p>\n I put together a routine with some of Beyonc\u00e9\u2019s strength exercises that require minimum equipment, using an Instagram video<\/a> where the singer is seen doing moves like alternating dumbbell punches, standing side crunches, and full-body sit-ups with a medicine ball. She also squeezes in squats, lunges, and planks. I completed the core and strength workout at home using an 8-pound kettlebell, 3-pound weights, and a 10-pound Bala ring in place of a medicine ball. <\/p>\n One of Borges\u2019 favorite full-body moves<\/a> for Bey is the kettlebell squat-and-press, which was new for me. Holding the weight at your chest with your elbows tucked in, you squat down until your elbows touch your knees and stand up, driving the hips forward and lifting the weight overhead. I attempted four sets of 15 reps each, per Borges\u2019 recommendation \u2014 and by the end of the workout, I could feel the burn in my arms, glutes, and core. <\/p>\n Boxing is one of my favorite forms of cardio (other than dancing around my apartment to B\u2019Day<\/a><\/em>), and something about the mix of high intensity and choreography gets me hyped. I don\u2019t have a punching bag in my apartment, so I broke out my old hand wraps from my former boxing studio, queued up Beyonc\u00e9\u2019s best anthems<\/a>, and completed a 30-minute shadowboxing workout to the beat of her songs.<\/p>\n It had been a while since I\u2019d attended a boxing class IRL, but this at-home workout<\/a> felt like the real deal. I was dripping sweat within the first few minutes and at one point, I took a break to dance around my apartment to \u201cBreak My Soul<\/a>.\u201d According to Borges, Beyonc\u00e9\u2019s boxing workouts help her build endurance for long performances and tours \u2014 and after this workout, I can see why.<\/p>\n After the high-intensity boxing sesh, I cooled down with some gentle stretches and finished with light core work \u2014 crunches, forearm plank with hip dips, and some Russian twists, which is a seated twist where you rotate side to side with your legs lifted off the floor (hello, obliques!). By the end, I felt emotionally lighter and also ready for a nap. I highly recommend this Beyonc\u00e9-style workout if you want to sweat and feel like a total badass.<\/p>\n Normally, I\u2019m the type of person who likes to vary my workout routine, but I was excited to replicate Beyonc\u00e9\u2019s core and strength workout for a second time to see whether I was getting stronger. I went to the gym, and used a 10-pound dumbbell, two 5-pound dumbbells, and a 4-pound medicine ball, and went through the sequence in order. I\u2019m always craving a deeper core workout<\/a>, so this time, I added a few Russian twists to the sit-ups portion.<\/p>\n This time, I noticed that my squat-and-presses were much stronger and more fluid than they were before. Watching my form in the studio mirror also helped a lot, and I found myself moving more intentionally to get the moves right. To finish the workout, I challenged myself to hold a plank for as long as I could. My muscles were on fire \u2014 especially my arms and shoulders \u2014 but I started to feel like Beyonc\u00e9\u2019s routine was making me stronger.<\/p>\n Bey is the queen of many talents, and apparently, one of those talents is the ability to do multiple workouts within 24 hours. In Homecoming<\/em><\/a>, she said, \u201cEventually, I want to be able to do SoulCycle, the stairs, and rehearsal in a day.\u201d So, I set out to replicate a similar routine \u2014 but due to my utter exhaustion, the \u201cthree-a-day\u201d situation didn\u2019t work out exactly as I hoped.<\/p>\n First, I attended a 45-minute SoulCycle class<\/a>, which involved a combination of high-energy interval cardio on a stationary bike and a brief arm series using 3-pound weights. I hadn\u2019t been to Soul in a month (someone help me manifest a Beyonc\u00e9-level budget, please!), but it was a blast. I was totally drenched in sweat and my arms were shaking toward the end of the arms series, but being in the jam-packed, dimly lit, music-filled room felt equally meditative and motivating.<\/p>\n Post-SoulCycle, I took way too many stairs to and from the subway, walked a few extra blocks on my way home, and finished the day by stretching (read: laying on the floor) at my apartment. I was pretty tired by the time I got home, and couldn\u2019t fathom the idea of Beyonc\u00e9 doing a full-on rehearsal. I attempted some light core exercises before going to bed.<\/p>\n Day Five was enlightening. I don\u2019t know how many two- or three-a-days I could realistically incorporate into my fitness routine, unless I followed a super regimented schedule and exercised early in the morning, followed by a lighter workout at night. <\/p>\n Beyonc\u00e9\u2019s trainer previously told Glamour<\/em> that he \u201cstretches her after every workout\u201d to maintain flexibility. As a certified yoga instructor<\/a>, I thought this would be the perfect excuse to recover while still getting some gentle movement in. I was feeling pretty exhausted on Day Six, and a mix of active and passive yoga postures<\/a> was exactly what my body was craving.<\/p>\n I began in downward-facing dog, which felt incredible for my back<\/a>. However, I also felt my tight hamstrings right away, and transitioning into warrior one and two, I noticed my hips were noticeably sore after yesterday\u2019s SoulCycle class. Eventually, I made my way down to the ground and did a few spinal twists and forward folds followed by a pigeon pose on both sides. I finished the yoga series<\/a> with a long child\u2019s pose, and TBH, I could\u2019ve stayed there all day.<\/p>\n Day Six reminded me that no matter how intense your workout routine is, rest is needed \u2014 including for Beyonc\u00e9. The star told Elle UK <\/em>that she also enjoys practices like meditation and <\/a>guided visualization<\/a> to keep her centered. Even though I didn\u2019t launch into full-on zen mode, I felt calmer and more aware of my body during the yoga routine.<\/p>\n After six days of running, boxing, spinning, core work, and strength training, I felt like I had worked nearly every inch of my body. But to finish the week on a high note, I attempted Beyonc\u00e9\u2019s leg workout, which her trainer previously shared with Elle. <\/em>The routine includes a series of jumping lunges<\/a>, pli\u00e9 jumps, pelvic lifts, and reverse squat kicks. Borges recommended doing 10 reps during three sets to really work the lower body<\/a>.<\/p>\n First, I did a light warmup on my walking pad<\/a> at home to get my energy flowing after sitting at my desk all day, before launching into the workout. At first, the movements felt pretty attainable, but after repeating them over and over, my glutes and thighs were on fire. I also started getting shaky during the reverse squat kicks and had to use the wall to stabilize myself a few times (no shame). My legs are pretty strong to begin with, but I was surprised at how much of a challenge Bey\u2019s leg workout proved to be.<\/p>\n At the end of the series, I laid on my yoga mat<\/a>, grabbed a towel, looped it over the arch of my foot, then straightened my leg for a hamstring stretch. To release the hip flexors, I did a \u201cfigure-four\u201d pose on my back followed by \u201clegs-up-the-wall.\u201d This cooldown felt amazing after leg day and at the end of a long week.<\/p>\n After a week of doing Beyonc\u00e9\u2019s workouts, I can see why she has the stamina that she does for the Renaissance<\/em> Tour<\/a> and countless other projects. Every day felt like a full-body workout, and I personally felt a big difference \u2014 physically, mentally, and emotionally \u2014 between Day One and Seven. Prior to this challenge, I\u2019d do a mix of low-impact exercises<\/a>, like walking, Pilates, yoga, and the occasional treadmill or spin class. During solo sessions at the gym, I often shy away from using weights, but this workout routine made me realize that a little strength training can go a long way.<\/p>\n By the end of this challenge, I felt stronger and more toned overall. Along with the physical results, I learned that photographing myself working out presented a major lesson in body acceptance and positivity. In a world where you can scroll through TikTok and see countless fitness influencers with rock-hard abs, I had to remind myself daily that how I feel is more important than the aesthetic. I\u2019d definitely do this workout again, but for now, it\u2019s time to celebrate with a Renaissance<\/em> Tour cocktail<\/a>.<\/p>\nMonday: Cardio <\/h2>\n
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Tuesday: Core & Strength<\/h2>\n
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Wednesday: Boxing<\/h2>\n
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Thursday: Core & Strength Round 2<\/h2>\n
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Friday: SoulCycle & Arms<\/h2>\n
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Saturday: Yoga Rest & Recovery<\/strong><\/h2>\n
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Sunday: Legs<\/h2>\n
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Beyonc\u00e9 Workout Routine Results<\/strong><\/h2>\n
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