Work out like Beyoncé: 7 moves that will condition your core, tone your glutes and make you feel the burn

Inspired to give it a try? Well, should you not be able to get into a Barre Burn class at your local Equinox gym, we have a complete rundown of the key moves and their benefits for your body, complete with photos of Eva showing you how it’s done. Bring on the burn!

1. Assisted Triceps Push Up
Benefit: Increased muscular strength and endurance Start with legs extended, toes on the floor, hands on the floor with arms extended underneath shoulders. Place one hand face down, flat on a block. Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper alignment with abdominals held in tight. Exhale on exertion. Lower body fully and switch arms by walking hands across. Repeat on the other side, alternating hands. 10-20 reps.

2. Split Squat with Body Bar
Benefit: Toned lower body, increased strength and stability Stand in a staggered with one foot a step ahead and one foot a step behind, making an upside down V shape with both legs. Front foot should be firmly planted on the floor, with the other balancing on the ball of the foot. Place one hand on the hip and the other resting on the Body Bar (or chair) for balance. Bend both knees and lower your back leg until your knee is at a 90 degree angle, almost touching the floor. Straighten your leg and repeat for 20 reps then switch legs for 20 reps.

3. Reverse Plank on Forearms
Benefit: Increased muscular strength and stability Sit with forearms and palms planted on ground, below shoulders. Squeeze buttocks and thighs. Push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1 minute. Keep body in straight line- maintaining lifted hip position. Be sure to breath. To add more challenge, lift one leg.

4. Hip Raise
Benefit: Strong and toned lower body Lie down on the floor with your head, torso and buttocks rooted firmly on the ground with the left foot planted on the floor and right foot on the block. Look up at the ceiling with arms and hands relaxed by your side. You should be in a straight line from the tip of your head to your tailbone. Take a few deep breaths. Exhale, squeeze glutes and engage core to lift your hips and buttocks off the ground. Raise your hips as high as you can without arching your back, making a bridge with your pelvis. To increase the intensity of the hip raise, extend the right leg out in front of your body. This will force you to use only one leg to lift your hips and buttocks off the ground. Repeat for 10 reps the switch legs for 10 reps.

5. Bicep Curl with Balance Benefit: Increased balance and muscle strength Stand tall on one leg, with or without a block, keeping a slight bend in the knee. Keep the elbows close to your side and palms facing in. Externally rotate the upper arms and bring the dumbbells up to your shoulders. Release down to return the dumbbells to the starting position. Repeat for 10 reps Switch legs and repeat for 10 more reps the on the opposite side.

6. Back Attitude Lift Benefit: Strong and toned lower body, increased balance Hold a Body Bar in your left hand (or use the back of a chair) for support and place your right hand on the hip. Stand on the floor or block, balancing on your left leg. Start with heels together, then externally rotate right hip turning knee out to the side, brace abs and raise right leg into a rear attitude. Squeeze glutes at the top, keep core engaged and stand tall on left leg. Slowly return to start and repeat for 20 reps. After last rep, hold at the top and pulse short range of motion reps for 20. Switch legs.

7. Superwoman Benefit: Strengthen lower back and posture Lie flat on your stomach with arms and legs extended flat on floor. Lift torso and arms a few inches off the floor, without overextending your back. Hold 5 seconds and lower. Repeat for 10–15 reps. To increase range of motion and assist this movement, place forearms on Body Bar, then roll towards you as you extend spine. Press palms into the Body Bar to further engage core.