Marco Borges is the personal trainer for Beyoncé, and he recently revealed the workout that got her ready for her Formation World Tour. It takes an incredible amount of strength and cardio to dance and sing like Beyoncé night after night. Borges recommends trying the workout three times a week for six weeks in order to see results (or realize you can't keep this up). It combines basic elements of workouts you've probably seen before.
Up Your Energy.
Beyoncé boxes and swings heavy ropes. (If you need a boxing tutorial, check out her sister Solange Knowles punching Jay Z in an elevator.)
Marco says that "sprints are ideal for building stamina and explosiveness, which B needs to move across the stage." He has her do a one-minute sprint followed by two minutes of brisk walking for 30 minutes in total.
Kettle bell squats. 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. 4 sets of 15 reps.
Here are some other parts of Bey's routine that Borges didn't bother to mention:
Throw Shade at Becky.
Throwing lots of heavy shade at designers who make a move on your man helps blast your upper arms. When done properly, it also engages your core.
Creating an album that debuts at number one on the U.S. Billboard 200 releases endorphins and helps focus mental energy towards building that perfect Bey body.
That's all it takes. Focus on high-intensity and interval cardio and strength-training. Then mix in being one of the most talented and popular pop artists in the world. You should see results in six weeks.