Beyonce's Tips on Workout

Cardio
First, let's start with the cardio: for a quick, 15-minute warm-up that will get your heart pumping, kick off your jog with the Kelly Clarkson-channeling kiss-off "Best Thing I Never Had," followed by the percussion-driven "End of Time," the reggae-tinged, high-energy "Countdown" and, of course, B's new anthem, "Run The World (Girls)."
Get the rest of the workout after the break!
Legs
Beyonce always shows some leg onstage, so it's no surprise that her workout includes 100 squats, step-ups and walking lunges (each!). Put on '80s throwback "Party," featuring Kanye and Andre 3000, and get ready to get low. This sneaky lunge works your whole body: Stand on balls of feet with legs together. Stay on tiptoes as you lunge forward with left leg, reaching arms up until body forms a straight line. Step back to start. Repeat on opposite side for 1 rep. Do 20 reps. Next, add in a curtsy lunge: Stand with legs shoulder width apart, (optional weights on thighs). Bring right leg behind the left and bend knees 90 degrees (like you're bowing to the audience), return to start position and repeat on opposite leg. Do 20 reps, then repeat both moves for the duration of the song.
Switch over to squats during "I Care" — don't be fooled by the slow-tempo; the consistent percussion is perfect for pacing. For this jump squat, you'll need a light to medium resistance band with or without handles. Place band on floor in an upside-down U. Stand with feet outside handles. Squat, arms extended behind you, to start. Jump, raising arms overhead, landing inside band, then jump back to start. Continue jumping in and out. Do each move for 20 seconds. Rest for 10 seconds. Repeat the 20-10 cycle for the duration of the song.
Arms
Give your legs a break and move on to arms. During "Rather Die Young," a Whitney Houston-esque jam, feel the burn with the dive-bomber: Start in an inverted V, hands and feet flat, butt raised toward ceiling (Downward Dog). Bend elbows and scoop forward until hovering above floor with back arched, arms straight, chin lifted, on toes (Upward Dog). Return to Downward Dog for 1 rep. Do 10 reps. Target your triceps with a supergirl soar (you'll need a pair of light handweights): Lie facedown, a light weight in each hand, arms at sides. Lift upper body and arms to start. Keeping upper body lifted, bring arms forward, shoulders next to ears. Pause; return to start. Do 12 reps. Repeat sequence for the duration of the song.
Calves
It wouldn't be a Beyonce-inspired workout without taking a moment for our calves - don't worry, we're not suggesting you slip on your stilettos for the rest of the album. During "Start Over," a midtempo love song, stand with feet shoulder distance apart, arms at sides, weights in hands. Without moving, pick up your left heel and quickly lower it down, while lifting the opposite heel up. Continue to quickly lift and lower in place for 10 reps, then lift both heels off the floor and hold for 10 seconds. Repeat for the duration of the song.
Core
"Love On Top" picks up the pace, so use it to power through a quick core workout. First, try Lady Gaga's bicycle crunch: Lie faceup, hands behind head, elbows out, knees up at a 90-degree angle. Reach right elbow to left knee as you straighten right leg. Switch sides; repeat. Then, the butterfly twist: Lie faceup, arms extended out to sides, knees bent, feet flat. Drop both legs to left, almost to floor, then lift back to center. Repeat on right side.
Cool down
Finally, relax! Take a few minutes during the lush, sexy "1+1" and the synth-y, harmonic "I Miss You" to stretch, cool down and maybe try a few relaxing yoga moves, starting with the de-stressing Sun Salutation. Namaste!

Jumping Plies: I call these jumping squats, but it doesn't matter what you call them as long as you do them. Here's how: stand with your feet just a bit wider than shoulder-width apart, abs pulled in tight, and bend your knees, lowering your body till your thighs are parallel to the floor and jump straight into the air. Return to starting position and repeat for one minute.

Reverse Lunges: Standing with feet shoulder-width apart, step back into a lunge and repeat on the opposite side, alternating for one minute. Be sure that abs remain tight throughout, working your core and maintaining your balance and posture.

Push-Ups: According to Marco, "The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core." Do as many classic push-ups, or moderated position push-ups from your knees, as you can for a full one minute, making sure to maintain proper form and bring your chest as close to the floor as you can before pushing back to starting plank position.

For the rest of Marco's workout, keep reading.

Dips: Using a bench or the edge of a chair, position your arms at your sides (almost to the back), flex at the elbow, and lower yourself toward the floor. Return to starting position and repeat for one minute, but don't rely on your lower body to help lower and raise you — your arms should be doing all the work here.

Side Planks: Marco suggests this move to blast love handles, working the obliques. Here's how: "Lie in a plank position with one hand flat on the ground and the other pointed straight to the sky with your feet stacked one over the other. Slowly drop your hips to the ground while maintaining a locked arm, using only your core. Return to your starting position and repeat."

Do each of the exercises for a minute each, and in just five minutes, you'll have toned and targeted each of these muscle groups. Plus there's another benefit to this quick shape-up routine — Borges adds that "the muscle pump you get from this short, intense Total Body Blast fills your muscles with blood and instantly improves the appearance of skin and muscle tone."