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This Workout Routine Will Teach You How to Dance Like Beyoncé

Get ready to work. Nike Master Trainer and Barry's Bootcamp instructor Rebecca Kennedy is here with a workout inspired by Beyoncé's killer moves, so you can shake, shimmy, strut, and slay your way to a rockin' body. (Need to blow off steam rather than sex it up? Try Rebecca's Workout for When You Need Anger Management.)

Perform each move for 30 seconds, and repeat the circuit two to four times. But we promise—the more you practice, the more ~Beyoncé~ your moves will look. If that's not an incentive to push through an extra round, what is? Ready, set, slay.

Formation Hips

A. Stand with feet wider than hip-width apart and hands on hips. Tilt hips forward, then shift hips to the right. Then tilt hips back, then to the left. Repeat.

B. Then circle hips twice to the right, then twice to the left. Repeat the hip tilts and circles for 30 seconds.

Get Me Bodied Squat

A. Stand with feet wider than hip-width apart. Step right foot back and to the left so that legs are slightly crossed in a lunge position. Raise arms overhead and flick wrists (like Beyoncé would).

B. Push off the right foot to return to standing and bring arms back to sides. Then lower into a goblet squat, toes turned out to 45 degrees. Lower arms into a low V position and flick wrists.

C. Repeat by lowering into a curtsy squat with the left foot in the back, and doing another goblet squat. Repeat alternating sides for 30 seconds.

Naomi Campbell Walk

A. Start in a high plank position with feet shoulder-width apart. Bend right leg, twist hips, and place right foot on outside of left foot.

B. Immediately pick up left foot and place it outside of right foot. Continue alternating sides for 30 seconds, swiveling hips and pointing toes (as if you're walking down the runway like Naomi Campbell).

Partition Bridge

A. Lie faceup with feet flat on the floor and knees toward the ceiling, arms extended by sides with palms face down. Lift hips up to form a bridge.

B. Lift the left leg up until shin is parallel to the floor, keeping knee bent at 90 degrees. Place foot back on floor. Repeat on the right side.

C. Repeat the marching motion, but extend the raised leg straight toward the ceiling for a kick. Repeat on the other side. Continue alternating 2 marches then 2 kicks for 30 seconds.

Run the World Lunge

A. Stand with feet together. Slide right foot out to the side, keeping leg straight, and bring left leg to form a side lunge. Reach down to touch the floor with the right hand, and place left hand on hip.

B. Pull right leg in and bring to a high knee position, with arms by sides. Quickly switch legs to drive left knee up toward chest, then right, then left.

C. Then slide left leg out into a side lunge and repeat on the other side. Continue alternating sides for 30 seconds.

Freakum Burpee

A. Start standing with feet hip-width apart. Place hands on floor in front of feet, and jump feet back to high plank.

B. Jump feet back in toward hands, then flip hair and roll body up to stand (lift head first, then chest, then roll hips forward, dragging hands up the front of legs). Optional: Add a jump at the top. Repeat for 30 seconds.


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