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Victoria’s Secret Workout: Arms

By Rachael Attard, Updated Jul 5, 2019
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

If you want to train like an angel, now you can! I have a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their body 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 :)

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!

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

    Shashi says:

    Hi. Do you think popsugar boxing videos will help tone the arms?

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out! <3

      Boxing is a great way to get slim and toned arms :) Just make sure that the boxing class that you're doing doesn't include lunges, squats, etc since those types of workouts can cause bulkiness. Rachael has an awesome boxing video that you can find here.

      I hope this helps! xx

      Love,
      Sanja

    Anna says:

    Hi Rachel!
    Thank you so much for this article! I had always been told that lifting heavier won’t make me bulky, but I went through a similar experience and I realized that my body type has been growing more toward the “bulky” side after I had been consistently lifting more weights and cutting out cardio from my routine. Currently, I’ve been doing strength training 4x a week, with 2 days of lower body and 2 days of upper body strength training, and I’ve noticed that my thighs have been thicker and my arms are growing bigger too, but I’m looking for more of a toned/leaned arms look instead of a bulkier one and am looking to thin out my thighs too, what kind of a workout split do you recommend I do (lower body / upper body / full body / abs)?
    And what types of workout do you recommend I do (Such as HIIT/ Strength training / Cardio) and how many days per week?

    Thank you so much!

      Ana - Lean Legs Support says:

      Hey lovely,

      Rachael’s been through the same thing, and it led her to figure out how the lean and toned look is achieved.
      She found out that weights are definitely not a tool for it. :)

      I think you could really benefit from Rachael’s 3 Steps To Lean Legs Program.
      It is an ebook program that includes an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It 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 meal plan with a recipe eBook, and also a vegan version of both.

      If you wish to get more information, I suggest that you write an email to info@rachaelattard.com :)

      Love,
      Ana

    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