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Victoria’s Secret Workout Program

By Rachael Attard, Updated Dec 26, 2020
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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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81 comments on “Victoria’s Secret Workout Program”

    Sammi says:

    I really want to model this year and I need to get stronger and look slightly toned in my abs. Is there a workout that you recommend without being bulky?

      Len - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out! <3

      You are welcome to try Rachael's 'Train Like A Model 5-Day Video Course' for free. All the exercises included are low-impact and were designed to not cause any bulkiness at all. You can do that through this link. :)

      If you want a customized plan where the workouts and the diet are tailored for your body type, you can check out our 3 Steps To Lean Legs Program. If you have more questions, you can email us at info@rachaelattard.com

      Love,
      Len

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