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victoria's secret workout arms

The Victoria’s Secret models do a variety of different arm workouts to help them get toned. One of their favourites 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 body weight exercises for their upper body workouts. Check out this video below of some arm exercises that they 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 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 

EXERCISES

BOXING (holding ankle weights – optional)

1. STRAIGHT PUNCHES 
victoria secret arm workout
2. TRIPLE JABS 
victoria secret arm workout
3. HIGH PUNCHES WITH SMALL WEIGHTS
victoria secret arm workout
 
4. 4 STRAIGHT PUNCHES AND 4 SCISSOR JUMPS  
victoria secret arm workout

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

BODY WEIGHT 

1. PUSH UPS
victoria secret arm workout
2. TRICEPS DIPS 
victoria secret arm workout

SLIDERS / LIGHT WEIGHTS 

1. RENEGADE ROW USING A LIGHT WEIGHT 
victoria secret arm workout

2. PLANK ON ELBOWS WITH ONE HAND ON THE SLIDER – bring slider front and then side
victoria secret arm workout

RESISTANCE BANDS 

1. BICEPS CURLS
victoria secret arm workout
2. TRICEPS EXTENSIONS
victoria secret arm workout
3. CHEST FLY 
victoria secret arm workout
4. ONE ARM CHEST PRESS WITH A SLIGHT BODY AND ARM ROTATION
victoria secret arm workout

5. HORIZONTAL WOODCHOP
victoria secret arm workout

DO YOU KNOW YOUR BODY TYPE?

Most of the Victoria’s Secret models are ectomorphs, meaning that they are naturally thin and will not bulk up easily.

Your body type might be different so it’s good to keep that in mind. If you don’t want to build up too much bulky muscle in your legs, then it might be better to stick to the lighter style of workouts, rather than some of the heavy style exercises and squats / lunges.

If you don’t know your body type, check out my Free Body Type Quiz to get some tips on how should you work out to get the best results!

10 comments on “Victoria’s Secret Workout: Arms”

  • Saskia says:

    Hi rachel. I have no idea what exercises i should do in a week and how many of what exercises i should do. I have a mesomorph body type with strong thighs atm because of netball and i’d like to get toned abs, toned arms and lean legs(most likely with buy your program for that). What workouts should i do for my arms and abdominal?

    • Diana - Lean Legs Support says:

      Hi lovely,

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. You can find out more about it here:

      Lean Legs Program

      For more helpful tips please have a read of these blog posts:

      https://www.rachaelattard.com/217-lean-arms-workout/

      https://www.rachaelattard.com/core-workout-for-women-2/

      https://www.rachaelattard.com/hiit-ab-workout/

      Love,
      Diana
      xx

  • Roxie says:

    Hi Rachael,

    How many lower body and ab exercises would you recommend incorporating to make this a full body workout?

    Also, is it okay to do 30 reps for each body weight only exercise (I tend to prefer to do 20 reps when doing exercises that require a light weight)?

    Best wishes

    • Rachael Attard says:

      Hi lovely! It’s really up to you – but perhaps 2 lower body and 2 abs. 20 reps would be fine, but you can go up to 30 if you want xx

  • Ummey Humyra says:

    Hi Rachel. Your blogs are great. So informative. I think I’m endo. I have some extra weight to lose. I have big arms and legs. Which exercise should I do so that I can lose weight but my arms and legs won’t be bulky. I’m 5.2inch only, pretty short. I want lean arms and legs while losing weight. Suggest me something please. Thanks in advance. Love you

    • Rachael Attard says:

      Hi lovely! I just replied to your Insta message :) I would suggest cardio and the workouts on my blog (and of course my eBook!) as these will help you lose weight but slim down your arms and legs instead of making them bigger. And don’t forget diet is really important too! Good luck xx

  • Summer says:

    Hi Rachel! These blog posts are so great – love them! I was just wondering though, for this arm workout, how many times a week would you suggest? For how long? And should i do all these exercises? And for how many reps and sets? Im super inspired to get lean and toned after reading all these blogs!

    • Rachael Attard says:

      Hi Summer, I’m so sorry for my late reply! I missed this comment somehow. I would probably do a full body workout, so incorporate some of these exercises (one from each heading), with some lower body and ab exercises too. And then do this 3 times per week. I would do high reps (15-20) or for time (45 to 60 seconds each exercise) xx

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