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Is there anything Beyoncé can’t do? The mogul-singer-mother launched “7/11” this weekend, a new track from the reissue of her visual album, and it’s every bit a new workout craze as it is an infectious jam. Want to look like Beyoncé (rhetorical question)? Here’s the new workout plan (move over, Kanye), with 16 sexy and sweat-inducing instructions from Queen Bey herself:

STEP ONE: “Shoulders sideways, smack it, smack it, in the air.”

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STEP TWO: “Legs moving side to side.”

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STEP 3: “Smack it, smack it in the air.”

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STEP 4: “Wave your hands side to side, put it in the air.”

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STEP 5: “Clap clap clap.” (And not your average opera clap, either.)

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STEP 6: “Clap clap clap. Foot up, my foot up, hold up now my foot up.” (Like, you literally will have to hold your foot up.)

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STEP 7: “Foot up, foot up, dancing with my foot up” (Don’t lose sight of your mission–keep that foot up!)

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STEP 8:Spinnin’, my foot up, put my foot down, now my hands up.” (This would be a really great workout for a ‘leg day.’)

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STEP 9: “Flexin’ while my hands up. My hands up, my hands up, I’m standin’ while my hands up.”

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STEP 10: “Spinnin’ while my hands up, spinnin’ while my hands up. I’m spinnin’ while my hands up.”

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STEP 11: “Don’t you drop that alcohol.” (We advise waiting until after you finish the workout to consume alcohol, but hey, you make your own rules.)

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STEP 12: “Man I swear I kick it with ya, girl I want to kick it with ya.” (This is a group workout, so call all of your girlfriends and forget to wear pants!)

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STEP 13: “Shoulders sideways, smack it smack it in the air.” (Beyonce spanks butts, but if you don’t have access to any, try a set of bongo drums.)

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STEP 14: “Wave your hands side to side, put it in the air.”

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STEP 15: “I know you care.” (Call someone who needs a stern talking to on your foot-phone.)

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STEP 16: Meditate. #fresherthanyou

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