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Beyonce

Source: Kevin Mazur/WireImage / Getty

According to madamenoire.com –

Do three sets of this entire routine:

Jumping Lunges:

  1. Stand in a lunge position: Standing with your back straight, take one giant step forward so that your forward knee is aligned with your heel when you drop down.
  2. Drop down, and jump explosively and switch your stance in the air as you drop back down into a lunge on the other side.
  3. Repeat 10 times.
Plié Jumps
  1. Stand in a lunge position: Standing with your back straight, take one giant step forward so that your forward knee is aligned with your heel when you drop down.
  2. Drop down, and jump explosively and switch your stance in the air as you drop back down into a lunge on the other side.
  3. Repeat 10 times.

Pelvic Lifts

  1. Laying flat on your back, bend your right leg and place the foot firmly on the ground aligned with the opposite knee.
  2. Lift and hold the other leg two to four inches off the ground as you use the planted foot to press and lift your hips off the ground using the inner thigh muscles.
  3. Repeat 10 times and switch sides.

Reverse-Squat Kicks

  1. Standing with your back straight and abs tight, step back into a reverse lunge.
  2. As you return to standing position kick forward with the leg that lunged back and return to lunge without planting the foot anywhere except at the bottom of the lunge move.
  3. Repeat 10 times and switch sides.

Source madamenoire.com

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