As you might know, I love learning about the lifestyle of influencers, and models who are into fitness and healthy eating. And Cindy is an excellent example of this! I’m excited to share with you what I learned about her diet and workout routine. :)

CINDY MELLO’S EXACT DIET

Cindy loves traveling, and, when she’s abroad, she likes to stick to local cuisine as much as possible. Some of her favourite meals come from French and Moroccan dishes!

Other than this, she eats pretty healthy food, but she doesn’t follow any strict diets. Instead, she focuses on making sure she is eating whole foods with vegetables and protein.

RELATED POST: MY BEGINNER’S GUIDE TO HEALTHY EATING – CLEAN EATING GUIDELINES

CINDY’S GO-TO RESTAURANT

But, when she is in New York City, her go-to restaurant is Tender Greens. Unfortunately, the restaurant is temporarily closed in NYC right now, but they still have several other locations.

Tender Greens is full of the types of food Cindy likes to eat. Their meals mostly involve fresh vegetables, healthy whole grains, and some kind of lean protein like chicken or fish.

DAILY MEALS

BREAKFAST

For breakfast, Cindy likes to have fruit, toast, scrambled eggs, or fresh juice. She also drinks a lot of coffee in the morning and throughout the day.

LUNCH

One of dishes Cindy might pick from Tender Greens is the Harvest Chicken salad, which includes:

• Salt & pepper chicken
• Toasted walnuts
• Fuji apples
• Grapes
• Sweet potato
• Aged white cheddar
• Baby lettuces
• Golden balsamic vinaigrette

I think this is an excellent, healthy selection. It includes healthy carbs from the potato and veggies, fat from the walnuts and cheese, and protein from the chicken. Plus, it sounds delicious!

RELATED POST: WHY YOU NEED PROTEIN FOR FAT LOSS

DINNER

For dinner, Cindy might pick another portion of a protein, greens, and some kind of side from Tender Greens.

Salt and pepper chicken, kale topped with parmesan and a roasted balsamic vinegarette (yum!), and sweet potato make up a delicious and filling meal for her!

TREATS

Cindy occasionally drinks alcohol. For example, in this photo, she is enjoying a glass of red wine after traveling.

Cindy doesn’t eat much pizza, but it is one of her favourite treat foods! On her Instagram, she shares how much she loves NYC pizza.

CINDY’S WORKOUT ROUTINE

Cindy works out with trainers Rhys Athayde, Kirk Myers, and others from Dogpound gym. During the stay-at-home orders in NYC, she even worked out virtually with Kirk!

The Dogpound is a popular spot for models and other celebrities. Hailey Bieber, Lorena Rae, Kelsey Merritt, and lots of Victoria’s Secret models work out there.

At the Dogpound, clients do boxing sessions, but they also do exercises with Bosu balls, lightweights, and their body weight. Cindy does a lot of her workouts with resistance bands too.

CINDY’S BODY TYPE

Like a lot of models, Cindy is an ectomorph body type. This means that she struggles to gain weight or put on muscle. She’s said that she has always been slim and tall, and she was always taller than her friends growing up. It is really hard for her to get toned.

Because of this, Cindy needs to do a bit more strength training (even with weights) than the other 2 female body types, to make sure she looks toned and keeps a bit of muscle definition.

Women with other body types might find that they bulk up too much if they did this much resistance training with weights, but it clearly works for Cindy!

Here’s what she does to maintain her incredible body.

CINDY’S BUTT AND ARM WORKOUT

This workout really seems to target her glutes. The first two exercises are excellent if you want to target your butt without making your thighs get much bigger. They are similar to some of the exercises in this booty workout.

The workout also helps her to tone her arms, chest, and back without overdoing it.

Here’s what Cindy does:

• Kneeling rear leg raise with ankle weights (both sides)
• Kneeling rear leg circles with ankle weights (both sides)
• Squats with arm pulls
• Squat jumps with a resistance band

RELATED POST: HOW TO GET A BIGGER BUTT IN ONE WEEK?

CINDY’S FULL BODY WORKOUT

This circuit workout looks like it would make you sweat! It is challenging, but I love that it targets the entire body. Here’s what Cindy does in this curcuit routine:

• Jump Squats – 20 times
• Walkout with Should Tap – 20 times
• Knee Down (Warrior Pose) – 30 second hold
• Banded Later Taps (each side) – 20 times
• Kick Back (each side) – 20 times
• Fire Hydrant (each side) – 20 times
• Leg Cross (each side) – 20 times
• Bicycle Crunches – 10 times slow, 30 times fast, 10 times slow
• Plank to Push Up (each side) – 15 times
• Opposite Leg to Opposite Hand (each side) – 20 times
• Brigde Up and Open – 30 times
• Single Leg Up (each side) – 15 times
• Side Open (each side) – 30 times

Repeat two times. Watch her demonstrate in this video.

RELATED POST: FULL BODY BURN – AT HOME WORKOUT FOR WOMEN

CINDY’S BUTT AND CORE WORKOUT

This workout is another one that really focuses on keeping her booty toned without over-developing her quad muscles.

These exercises are not just good for her butt. They are also excellent for her core. This workout will help her abs be defined and help her maintain good posture.

• Kneeling rear leg raise with ankle weights (both sides)
• Kneeling up and over lifts with ankle weights (both sides)
• Donkey kicks to the side with ankle weights (both sides)
• Elbow to hand plank
• Twisting plank with Bosu ball

RELATED POST: ABS AND BUTT WORKOUT FOR WOMEN

YOGA

Take a peek at her Instagram, and you’ll see that Cindy is very flexible and good at yoga as well as other types of workouts. Although she doesn’t share much about her yoga routine, she has to practice regularly to be able to do moves like that.

Yoga can be really beneficial when you are doing as much resistance training as Cindy does. Doing yoga helps you stay flexible and keeps your muscles from feeling too tight.

HIKING

When Cindy is in Los Angeles, she loves going for hikes. As you know, I love walking and think it is an excellent form of exercise. If you live someplace like LA with beautiful hiking trails, I suggest using them as a form of exercise! :)

RELATED POST: WHICH IS BETTER FOR FAT LOSS – WALKING OR RUNNING?

BALANCED LIFESTYLE

Cindy is one of those models you should keep your eye on. She’s young, but she is already making a big impact in publications and on the Internet!

I love how Cindy works hard in the gym to keep her body toned and model-ready, but she also makes sure she enjoys life through high-quality and nutritious food, the occasional glass of wine, and travel.

Love Rachael xx

Images Credit: Cindy Mello’s Instagram

The post Cindy Mello’s Diet and Workout Routine appeared first on Rachael Attard.

Throughout her pregnancy, Belle received a lot of criticism about looking too big, not having a big enough baby bump, and that sort of thing. Since giving birth, she’s received similar criticism. I really don’t approve of the negativity that she has received, and I’m excited to share with you about this amazing woman’s lifestyle. :)

BELLE LUCIA’S DIET

Belle loves food. She says she’s never been on a diet. Although she is Australian, she comes from Portuguese and German roots, and she says her family never encouraged dieting. Instead, for Belle, eating a balanced diet in moderation is part of enjoying life.

A FOCUS ON THE MEDITERRANEAN DIET

Although Belle doesn’t follow any specific diets, a lot of what she eats is inspired by Mediterranean cuisine. She eats lots of meals that contain olive oil, dark leafy greens, and lots of fish.

She doesn’t count calories, but she likes to follow her intuition. Belle likes to eat enough to be satisfying without overeating.

IT’S GOOD FOR HER INSIDE AND OUT!

Belle obviously has an amazing body, but she says her dietary choices have impacted her skin too. As a teenager, Belle struggled with acne.

Ultimately, she needed medication to help clear it up. However, she thinks that the Mediterranean diet contains a lot of foods that nourish her skin from the inside out.

RELATED POST: 30 SUPERMODELS’ DIET AND WORKOUT REGIMES REVEALED

TAKING CARE OF HER BODY DURING AND AFTER PREGNANCY

Belle gave birth in 2019. After having her baby, Belle said that she didn’t do anything too special to try to get slim. Instead, she focused on feeling healthy and strong.

One thing that she started to include in her diet during her pregnancy was a vegan protein powder. She specifically uses Tropeaka powder.

During her pregnancy, she made sure to take a regular pregnancy vitamin with a cup of tea.

WHAT BELLE EATS FOR BREAKFAST

Belle never skips breakfast. She isn’t a coffee drinker, so she relies on breakfast to give her energy to start her day.

Although Belle doesn’t eat the same food for breakfast every day, she does tend to eat the same few things on a regular basis. She likes scrambled eggs with toast, pancakes, and granola.

Belle also makes lots of smoothie bowls. Here’s what she puts in hers:

• Strawberries
• Bananas
• Cashew milk
• Acai powder
• Protein powder (she likes the vanilla flavor!)
• Dates
• Almonds

RELATED POST: BEST BREAKFAST FOR FAT LOSS

WHAT BELLE EATS FOR LUNCH

Belle says she looks forward to lunch the most on days when she is working. She models full-time and says that lunch is always a pleasant break in her day. As a foodie, Belle loves trying new things to eat.

She isn’t much of a salad girl (she says she needs to eat more than that to keep her energized). Sticking to her Mediterranean theme, she likes to eat fresh fish, spinach, and healthy fats (like avocado).

Belle also enjoys Mexican-inspired food. For lunch, sometimes she’ll make a healthy Mexican taco meal. Here’s what she includes in it:

• Avocado, lime juice, and garlic for guacamole
• Cherry tomatoes, one red pepper, and tofu cooked on the stovetop to go inside the taco
• Tortillas
• Lots of greens to top the tacos off!

WHAT BELLE EATS FOR DINNER

Belle’s absolutely favourite cuisine is Japanese. She loves sushi most of all, but you can also find her enjoying a bowl of ramen for dinner.

She also likes to make her own pasta and pasta sauce. Here’s how she makes it:

• She mixes almonds, fresh mint, fresh basil, olive oil, pecorino cheese, and lemon in a blender for the sauce.
• Belle cooks chicken on the stop top.
• She cooks broccoli and pasta of choice together on the stove.
• Belle tops the pasta and chicken with the sauce and enjoy!

DESSERTS AND OTHER TREATS

Belle doesn’t shy away from the fact that she believes food is an essential part of enjoying life. She isn’t afraid to enjoy pastries with tea or eat a scoop of ice cream. During her pregnancy, she said she craved raspberry, pistachio, and vanilla flavours!

Still, Belle is all about moderation. She doesn’t indulge in ways that make her feel uncomfortable or unhealthy!

BELLE LUCIA’S WORKOUT ROUTINE

MANAGING WITH A BUSY SCHEDULE

Belle doesn’t follow any intense fitness routine. She works as a model full-time, which takes a lot of her attention. As a new mother, going to the gym just hasn’t been a priority for her.

Plus, she’s never been much of a gym girl. She says that she likes to hang out with her family and friends, go to the beach, or curl up with a good book in her free time.

WALKING AND RUNNING

Belle may not love the gym, but she still likes to go for walks or jogs when she can.

I think straightforward cardio exercises like running and walking can be excellent for your body. Here’s why:

• Running can burn a lot of calories in a relatively short amount of time.
• Walking can help you burn fat and keep your legs slim!
• It’s easy to squeeze in a walk or run even with a busy schedule. Try starting your day off with a short run, or maybe consider walking to the grocery store.

RELATED POST: WHICH IS BETTER FOR FAT LOSS – WALKING OR RUNNING?

SURFING

When Belle has the time, she loves to surf! Surfing is a total-body workout, and you have to be strong to do it well!

Surfing is a great cardio workout. Paddling out into the ocean uses a lot of cardio work and upper body strength. Standing up (and balancing!) on the board requires strong legs and a strong core.

A BALANCED APPROACH TO DIET AND FITNESS

Belle is an incredible model. I love how open she’s been about her lifestyle. She’s very honest about her moderate approach to her diet and exercise routine. She enjoys life, and she isn’t ashamed of that.

As a model, Instagram star, and mother, I’m sure we’ll be hearing more from Belle. I hope you all liked learning more about her and if you have any blog post requests, let me know if the comments!

Love Rachael xx

The post Belle Lucia's Diet and Workout Routine appeared first on Rachael Attard.

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).

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

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!

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

The post Victoria’s Secret Workout Program appeared first on Rachael Attard.

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).

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

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!

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

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