Fitness

Jay-Z's Power Moves

How hip-hop's most successful entrepreneur stays fit despite having the busiest schedule of all

By: Trevor Thieme; Photography: Nino Munoz; Clothing by: Tom Ford
Published: April 2009   [ Updated: Apr 20, 2009 - 12:21:09 PM ]

"When you have a schedule like Jay-Z's, you don't know when or where you'll fit in your next workout," says Marco Borges, Jay-Z's trainer and the author of Power Moves: The 4 Motions to Transform Your Body for Life. Since Borges began training Jay-Z three years ago, the two have worked out in stairwells, hotel rooms, offices...anywhere they can find room to move. "But every session has two things in common: It's a total-body workout, and it's always different," says Borges. "That way, if you miss a workout, you won't feel as if you've suffered a setback." Focus not on hitting multiple muscles, but rather on moving multiple joints, says Borges, who designed this Jay-Z--inspired workout exclusively for Best Life readers. Do three sets of each exercise, resting for no more than one minute between sets.

Squat Press (Quads, shoulders, hamstrings, glutes, core)
Stand with your feet shoulder-width apart. Your arms should be bent so that your fists are at shoulder height, palms forward. Squat with your hips pushed back—as if you were going to sit in a chair—until your thighs are parallel to the floor. At the same time, press your arms skyward. Slowly come back to the starting position. Repeat five times, building up to 15 reps.

Reverse Lunge With Chest Fly (Quads, chest, hamstrings, glutes, biceps, shoulders, core)
Stand with your feet shoulder-width apart and hold a set of dumbbells at your sides, palms facing your body. Step back into a reverse lunge with one foot and simultaneously press both dumbbells to arm's length in front of you, ending with your palms facing up. Return to the starting position and then repeat the movement with your opposite leg. Do 10 reps, alternating legs, for a total of 20 reps.

Pull-up Blast (Back, core, biceps, hip flexors)
Begin in a classic pull-up position, hands slightly wider than shoulder-width apart. In one explosive movement, pull yourself up and tuck your knees into your chest. Return to the starting position. Repeat 10 times, building up to 20 reps.

Stability-Ball Single-Arm Press (Chest, core, shoulders, triceps)
Begin with your upper back on a stability ball. Bend your elbows and hold a dumbbell in one hand (rest the other hand, fist clenched, on your stomach). Contract your abs to stabilize your body, and then extend the dumbbell straight up until your arm reaches a locked position. At the same time, shift your body weight onto the opposite elbow and push the dumbbell higher into the air. Return to the starting position. Repeat 10 times, then switch sides and repeat.

Dead-Lift High Pull (Nearly every muscle from head to toe)
Stand with your feet shoulder-width apart and grasp a barbell with a slightly wider grip, palms facing you. The movement begins with the barbell on the ground and your body in a low squat. Drive your hips and the bar up at the same time. As you lift the bar, keep your elbows higher than your hands and finish the motion at the top of your chest. Return to the starting position. Repeat 10 times, building up to 15 reps.

Dumbbell Jump-Through (Legs, hips, core, back, shoulders, arms, chest)
Get into a push-up position with your hands on blocks (or on dumbbells positioned vertically). Perform a push-up. As you return to the starting position, tuck in your knees and jump through your arms, landing in a reverse-dip position. Perform a reverse dip, and then jump back through your arms, landing in your original push-up position. Repeat 10 times, building up to 20 reps.