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Victoria's Secret Model Workouts

By Rachael Attard, Updated Dec 8, 2015
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Last Updated on May 25th, 2020, 11:45 AM

Victoria Secret Angels and supermodels are known for their killer bodies, but also for their rigorous exercise and diet regimes.

Their famous workout hashtag #TrainLikeAnAngel might as well be #TrainLikeAnAthlete.

I mean, just look at Sara Sampaio, Taylor Hill or Romee Strijd!

Yes, these girls are clearly blessed with amazing genes, but they also work incredibly hard to stay in shape all year round.

I recently updated my Victoria’s Secret Diet blog post where I gave you all the latest info on how the VS Angles eat during the year to stay in top shape.

And since you guys seemed to love it, I decided to do give you more detail on Victoria’s Secret model workout routines that popular VS models follow to prepare for the VS show.

(I’m so disappointed that we didn’t get to see the show last year, but I’m hoping we’ll get one in 2021!)

I have done a lot of research to learn exactly how the VS Angels stay in shape. And I did a lot of testing on myself to see what works and what doesn’t.

In this post, I’ve covered the examples of Victoria Secret model workout regimes and most frequently asked questions about their exercise program.

So, let’s get straight to it!

HOW OFTEN DO VS ANGLES WORK OUT?

This varies depending on the model and what work they have coming up.

Most Victoria Secret models tend to work out almost every day (once per day).

But, before the Victoria Secret fashion show some of the girls (Barbara Palvin and Kasey Merritt) train twice per day. Talk about dedication!

Other models such as Candice Swanepoel only workout 3 times per week, and every day for 2 weeks leading up to Victoria’s Secret fashion show.

If you were to stick to Victoria’s Secret workout plan, I would recommend exercising 6 times per week and having one rest day.

I know that exercising 6 times per week may seem a lot, especially if you are a fitness newbie.

This is why you should work your way up to that regime.

Start with working out for 3-4 times per week and then gradually increase the number of your workout sessions.

And if you need a bit of a fitness inspo, check out this workout video of Candice. Booty goals!

RELATED: VICTORIA SECRET DIET REVEALED [WHAT MODELS EAT ALL YEAR ROUND TO STAY LEAN]

HOW LONG ARE VS MODELS’ WORKOUT SESSIONS?

Again, this may vary. If they are doing their regular workouts and not preparing for a super important event they’ll usually do a 1- hour gym workout.

If they are traveling, or just have a really busy day, these girls will do a quick 20-minute hotel room/home workout.

Here you can see a snippet of Sara Sampaio’s travel workout routine.

But, if they are preparing for something really important like the VS show, their sessions can last more than 2 hours.

WHAT ARE VICTORIA’S SECRET ANGELS’ FAVOURITE EXERCISES?

The Victoria’s Secret workout includes a combination of:

  • Steady-state running
  • Cycling
  • Walking/hiking
  • Jump rope
  • Dance cardio
  • Yoga
  • Pilates
  • Reformer Pilates
  • Boxing (super popular with the models!)
  • Kickboxing
  • Ballet / Barre
  • Circuit training with:
    • Lighter weights
    • Resistance bands
    • Ankle weights
    • Stability balls
    • Sliders / Gliding discs

DO VICTORIA SECRET MODELS LIFT WEIGHTS?

A lot of models actually avoid heavy lifting (nothing heavier than 5-10 pounds – about 2-5 kilograms) to prevent unwanted bulk, but there are models that do the heavy lifting as well.

Keep in mind that most of the VS models are mostly an ectomorph body type (or an ecto-meso combination), meaning that they will actually have difficulties building up muscles and maintaining them.

I’ve talked about how 2 out of 3 female body types can get bulky (especially from lifting heavy weights), and ectomorphs are the ones that will be the least likely to do so.

RELATED: FIND OUT YOUR BODY TYPE IN 2 MINUTES BY TAKING THIS FREE QUIZ

Those that do the heavy lifting (Taylor Hill, Jasmine Tookes and Josephine Skriver) combine heavy lifting with lighter exercises.

Check out this awesome bodyweight workout for arms and booty by Jasmine and Josephine (these two are seriously the cutest!).

HOW OFTEN DO VS MODELS DO CARDIO?

Leaner physiques require endurance training, so the models do a combination of running, boxing, skipping, dance cardio and light spin classes.

Some VS models and angels, like Candice, usually do cardio a couple of times per week (2-3 sessions).

But others, like Bella Hadid or Romee Strijd, do cardio 5-6 times per week.

I’ve compiled a snippet of some of the cardio/high-intensity exercises that the models have been doing in the months leading up to the Victoria Secret Fashion Show.

Watch the video below to see the exercises!

MOST POPULAR GYMS WHERE VS MODELS WORK OUT

If you’re living in NYC, you might end up running into one of the VS models and Angels if you visit one of the gyms below.

1. ModelFit

A very popular place where Victoria’s Secret models break a sweat.

This gym has classes that focus on getting lean and toned, using very high rep, super light dumbbells, resistance bands, sliders, slant boards, ankle weights and different styles of workouts.

2. Dogpound 

This is an exclusive, Manhattan-based gym where a lot of celebrities including Victoria’s Secret models work out.

Unlike other gyms, you can’t just pay for a membership and use the open gym or classes.

The sessions are one-on-one ONLY and you’re working out with a PT. These personalized sessions usually start from $200-$500 per hour (depending on the trainer you choose).

3. Gotham Gym

This is their favourite boxing place where you can frequently meet Gigi Hadid blowing off some steam, or pop stars like Dua Lipa.

Check out their Instagram for boxing videos, including this badass session with Gigi Hadid kicking butt.

Now that we’ve covered your FAQs about VS workouts and their favourite gym spots, it’s time to cover their exact workout plans.

VICTORIA SECRET MODEL WORKOUT ROUTINES

1. VS MODEL ARM WORKOUT

The Victoria’s Secret models do a variety of different arm workouts to help them get toned.

One of their absolute favourite arms workouts seems to be boxing!

It’s a great way to burn lots of calories and tone up your upper body without making it bigger. It’s also great for abs!

Besides boxing, the models use TRX, dumbbells, resistance bands, balls and bodyweight exercises for their upper body workouts.

Check out the video below of some arm exercises that the models have been doing over the past few months to get in shape for the Victoria’s Secret Fashion Show!

HOW TO CREATE YOUR OWN ARM WORKOUT CIRCUIT

  • The models do lighter weight / higher rep so keep your repetitions high.
  • Choose 6 upper body exercises (either from my list below, or the video of the models above).
  • Do them for 12-15 reps, or 45-60 seconds with minimal rest.

I have created a workout video of me doing the exercises listed below.

WATCH THE VICTORIA’S SECRET ARM WORKOUT VIDEO 

Note: if you don’t have ankle weights to hold, use 1kg dumbbells or household items such as cans, or do them without weights.

2. VICTORIA SECRET MODELS LEGS WORKOUT

Most of Victoria’s Secret models absolutely love training legs and butt!

I have put together a montage of the legs and butt exercises VS angels and models have been doing in the past to get in shape for the show.

You can watch the video below – I promise it will motivate you to go and workout!

HOW TO CREATE YOUR OWN VS LEGS WORKOUT CIRCUIT

  • The models do lighter weight / higher rep so keep your repetitions high or do them for time.
  • A lot of the models also use ankle weights, gliding discs and a resistance band for their workouts.
  • Choose 6 lower body exercises (either from my list below, or the video of the models above)
  • Do them for 12-15 reps, or 45-60 seconds with minimal rest.

I have created a workout video of me doing the exercises listed below.

WATCH THE VICTORIA’S SECRET LEG WORKOUT VIDEO 

3. VS ANGELS AB WORKOUT


It’s no secret that Victoria’s Secret models have AMAZING abs. And they work hard for them!

Having a flat stomach and abs comes from a combination of eating really well (abs are made in the kitchen) and also doing a combination of cardio, full-body workouts and targeted ab workouts.

RELATED: CARDIO FOR GETTING LEAN LEGS

As nutrition is super important, I have discussed the Victoria’s Secret diet plan in my blog post here.

You cannot get abs if you are on a crappy diet.

Here are some of the workouts VS models use to get a flat stomach and toned abs (watch the video below!).

HOW TO CREATE YOUR OWN CIRCUIT

  • Choose 6 abs exercises (either from my list below, or the video of the models above)
  • Do them for 12-15 reps or 45-60 seconds with minimal rest.
  • Or you can incorporate some of these abs exercises into a cardio or full-body circuit :)

I have created a workout video of me doing the exercises listed below (which you can watch at the bottom of this blog post).

WATCH THE WORKOUT VIDEO

If you like these types of workouts, check out my other workout videos here.

HOW TO TRAIN LIKE A VICTORIA SECRET MODEL

As you probably know, Victoria’s Secret Angels & models are all very lean, but also super toned.

Getting this desired slim, but toned look requires specific training.

After a lot of researching and experimenting, I’ve figured out what’s the best way to get this look lean and toned look.

The key is to combine cardio (steady-state cardio and low-intensity cardio) with a lighter type of resistance training (low weight + high number of repetitions).

So, if you really want to train like an Angel, I have something really special for you guys!

It is a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their bodies to get lean and toned!

I decided to put together this free program to help you get started on the right track. You can download it below :)

START WITH MY 3 STEPS TO LEAN LEGS PROGRAM

If you like this style of training AND you need a diet plan to follow that is tailored to your body type, you should check out my 3 Steps to Lean Legs program, which is designed to help you get slim and toned legs.

It combines cardio and resistance training, which is similar to the one that Victoria’s Secret models do.

It also has a complete, 8-week meal plan so you can be sure you’re eating healthy while you’re training.

And I have three different versions of the program, one for each body type. That way you can be certain you will get the best possible results :)

3 STEPS TO LEAN LEGS PROGRAM BEFORE & AFTER

”I trained with a personal trainer 3 times a week and while traveling, I used to do Kayla Itsines’ SWEAT program.

However, my thighs continued to be a problem despite exercising like a machine (in fact, I started measuring them and the more SWEAT I was doing, the bigger they became).

With [Rachael’s] program, I started seeing the results almost immediately. I measured my thighs, butt and muffin top and I lost inches after first week!

Read Jeanne-Mare’s Full Review Of The Program Here

@audprater

Here’s my 6-month transformation <3 I never thought I’d be able to lean out my muscles!! I have never felt happier & more confident with my body! Eternally grateful to you and your program!


@AlexBGamez

This is only my 5-week progress, I was too eager to share the results with you. After years of trying other programs and even when I entered fitness competitions, I have never seen my legs this lean! I can’t wait to see my progress at the end of the 8weeks and again at the end of 16weeks after Round 2! Thank you and your lovely team. I am beyond grateful!

Love,

Rachael xx

RELATED:

ROMEE STRIJD’S WORKOUT & DIET PLAN

BARBARA PALVIN’S WORKOUT & DIET PLAN

ADRIANA LIMA’S WORKOUT & DIET PLAN

GIGI HADID’S WORKOUT & DIET PLAN

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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75 comments on “Victoria's Secret Model Workouts”

    Sarah says:

    When you say 15 reps it means 15 times? And you said or 60 seconds which i guess should equal 15reps? So if you say do 6 ab exercises like this, then isnt it only for 6mins???? How do the models fit in 1 hr of only abs?

      Tina - Lean Legs Support says:

      Hi lovely <3
      If the exercise is, for example, a crunch, you would need to get up and go down 12-15 times OR get up and go down for 45-60 seconds without rest. When you do all 6 of the exercises in this way, you've completed a set (you can make small breaks between different exercises, of course) and you can repeat these sets multiple times to fill in the time - it doesn't have to be an hour, it's just a recommendation and how long their practice usually lasts.
      Good luck hun! xx
      Love,
      Tina

    Hailey Adams says:

    thx this was very helpful to know about there work out bc I want to be a Victoria Secret model I read your other article about Victoria secret models that was helpful too thx❤??

    Jiroflée says:

    If my pressure is low and I occasionally faint what would you recommend me to do as an everyday training?

      Diana - Lean Legs Support says:

      Hi lovely,
      Please seek professional guidance from your doctor before starting the program if you have issues with exceptionally low pressure.
      For further support from Rachael, please join the Lean Legs Training Club where you can ask her any questions you want and how to modify the program to suit your needs.
      Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!
      Here’s the link to the Club
      Love, Lean Legs Club support xx

    Shun Lai says:

    I run on the treadmill about 1 hour and a half with speed 6 .
    Thats really exhausted.But I really want to lean and toned.Because of my last operation in last 2015, I can’t very intense training myself.
    I workout 15 mins crunches,20 mins yoga and 15 mins leg raises (each leg),10 mins plank,3 pounds weight training ewith arms and treadmill running .But my arm fat doesn’t lose but slowly lose.Can you give me advice about arm exercises?? Pls

      Diana says:

      Hi lovely,
      You can find all you need to know about losing arm fat in another blog post that where it`s explained more about slimming down your arms. Click here to read it.
      If you want more information Rachael will be happy to help you every step of the way in her ebook which you can find here.
      Xx

    Erin says:

    Hi Rachael,
    I just want to say that I found your post very informative so thanks :)
    I would love to be able to run 2 1/2 miles in a month if possible… I am already quite a good runner but I don’t really think I could do that in a race. I am also very self conscious about my body so how can I loose belly fat and be able to do the running?
    I don’t have a gym but I live next to a park where I can do lots of running/workout and some equipment (eg weights, Pilates equipment) so what would you recommend?
    Thanks so much and I can’t wait to hear from you!
    Erin xx

      Rachael Attard says:

      Hi lovely,
      Unfortunately, I am receiving so many messages that I just can’t get to everybody anymore. I’ve tried to provide as much free information on my blog as I can. I hope you understand :) xx

    Taylor says:

    Hi Rachael,
    I have an endomorph body type and I noticed that running for 30 min bulks up my quads. What should I do instead of the run that is still high intensity but won’t bulk up my legs?
    Thanks

      Rachael Attard says:

      Hi lovely, that really is a tough one because most high intensity cardio works your legs. I would either try swimming or boxing! But low intensity cardio will still get results so you could always just stick to walking. Good luck xx

    Eva says:

    Hi, I build muscle easy and want to tone my legs and reduce thigh and calf size. It’s really cold out now and I have stationary bike and not a treadmill. Would using the bike on super low resistance for longer period of time be a good idea? I really want to lose fat and tone my legs but can’t afford to build any more muscle! TIA :)

      Rachael Attard says:

      Hi Eva, you could give it a go as it will definitely burn some calories. It’s not ideal but worth a try! I would also try to include other workouts too though :) xx

    Caroline says:

    I like your blog, and I get what you’re doing for mesomorph types, but to say that the VS models exercise like this is straight up wrong information.
    The angels especially ALL lift heavy!
    I check up a lot on their instas and youtube for workout ideas (see JoJa on insta for e.g.), they all want to build muscle. Their whole thing is curves are sexy.
    Case in point:
    https://instagram.com/p/BcDq-6ynhvJ/

      Rachael Attard says:

      Hi Caroline, this blog post is actually a couple of years old now so you’re right in that it needs an update! I do follow all the angels and check out their programs and in the last few years lots of them have been doing more weights! They do a combination of both lighter and heavier weight training, and most of them have the goal of building muscle which is great! But most of them are also ectomorph body types so getting “bulky” or overly muscular is VERY difficult for them, nearly impossible. Anyway, I appreciate your view! xx