Beyoncé’s “Flawless” remix is only two and a half minutes long, but it’s going to feel a lot longer during this killer full-body workout.
Set to the beat of the music, when done to speed, the exercises align perfectly with the length of the song. But, because the pace is fast, it might take you a couple times to get it down. If you find yourself still working when the song ends, just play it a second time through.
1. High knees: 13 sets of 6 repetitions
The song starts with very clear tones in the background ringing at a pace of slow-slow-fast-fast-fast-fast. Each six-tone series sets the pace for your high knees, accounting for one set. In other words, your high knees should be left slow, right slow, left fast, right fast, left fast, right fast, in pace with the music.
Note: This will take you through the “billion dollars on an elevator” series of lyrics.
2. Burpees: 10 total repetitions
Sticking to the same slow-slow-fast-fast-fast-fast pace, start with your hands on the floor for the first beat, jump your feet behind you for the second beat, then quickly jump your feet back to start and stand up for the four fast beats.
Note: This will take you through the two “We flawless, ladies tell ’em” lines.
3. Crossover push-ups: 4 total repetitions
Maintaining the same pace, start in a full push-up position, cross your left hand in front of your right hand for the first beat, then cross your right hand out into a new push-up position for the second beat, then perform the push-up in the final four fast beats. When you press yourself back to start, cross your right hand in front of your left hand, then cross your left hand over to a new push-up position, then perform your second push-up.
Note: This will take you through the two series of “I look so good tonight” lines.
4. Crunch reach: 15 reps per side
These crunches are performed to the steady beat of the music (no differentiation between fast and slow). Lie on your back, your legs extended straight toward the ceiling, your arms extended directly above your chest. As you tighten your abs and reach your arms up toward your feet, rotate to the right, then to the left to work your obliques.
Note: This will take you through the section that ends after the “I want everyone to feel like this tonight” lines.
5. Mountain climbers: 15 repetitions per leg
Performed to a steady beat, keep your back flat and your palms directly beneath your shoulders as you hop your legs back and forth while doing mountain climbers.
Note: This takes you through the trumpet riff.
6. High knees: 16 sets of 6 repetitions
Returning to the slow-slow-fast-fast-fast-fast beat, do another 16 sets of high knees.
Note: This starts when Nicki Minaj starts rapping, and takes you through the “If you ain’t on the team, you’re playin’ for team D” line.
7. Uppercuts: 25 total repetitions
Get low and dig deep as you perform upper-cut punches across your body to the steady beat of the music. Really work your legs and abs by dropping into a low, wide-leg squat and engaging your core to really power through each punch.
Note: This takes you through the “Princess cut diamonds on my Disney” line — the music changes significantly right after this, indicating the final transition.
8. Low squat hold: 8 total repetitions
Finish out your workout by dropping into a deep squat and holding it low, just barely pulsing your body up and down to the beat of the music for eight repetitions.
Note: Perform through the end of the song.