To begin with, the Victoria’s Secret models mix up their training with a variety of arm workouts to stay lean and sculpted. One of their absolute favorites is boxing, it’s a key part of the Victoria’s Secret arm workout because it burns tons of calories and tones the upper body without adding bulk. Plus, it’s amazing for the abs too!
In addition, the models also use TRX, dumbbells, resistance bands, stability balls, and bodyweight exercises to shape their arms and shoulders for that long, defined look.
Finally, check out the video below to see some of the Victoria’s Secret arm workout routines they’ve been loving while getting ready for the Victoria’s Secret Fashion Show!
How To Create Your Own Circuit
- First, the models focus on lighter weights and higher reps, so make sure to keep your repetitions high for that lean, toned look.
- Choose 6 upper body exercises (either from my list below, or the video of the models above).
- Then, do each move for 12–15 reps or about 45–60 seconds, taking minimal rest to keep your heart rate up and your muscles burning.
And to top it off, I’ve created a workout video showing me doing all the exercises listed below.
Watch The Victoria Secret Arm Workout video here,
Arm Exercises You Can Follow
Here are some amazing exercises you can totally follow to get lean, toned arms just like the Victoria’s Secret Angels! Together, these moves will help you sculpt your shoulders, tighten your triceps, and build that elegant, feminine definition the Victoria’s Secret models are known for.
First up, start with Straight Punches for 30 seconds. As you begin, keep your core tight and punch with control to engage your arms and shoulders, just like in a Victoria’s Secret arm workout.
Next, move on to 12 push-ups. Focus on keeping your body in a straight line and your core tight as you lower down and press back up. This classic move strengthens your arms, chest, and shoulders, an essential part of every Victoria’s Secret arm workout.
After that, move into 12 tricep dips. Keep your hands behind you on a bench or chair, lower yourself slowly, and press back up through your palms. This move targets the backs of your arms, helping you build sleek, toned triceps just like in a Victoria’s Secret arm workout.
Sliders and Light Weights Workout
Grab a light weight and move into a Renegade Row. As you row, keep your core tight and your movements controlled to strengthen your arms, shoulders, and back.
After that, get into a plank on your elbows with one hand on the slider. From there, move the slider forward and then out to the side to challenge your core stability and arm strength.
RESISTANCE BANDS
Let’s move on to bicep curls. As you lift, keep your elbows close and squeeze your arms for a strong, toned finish.
After that, move into tricep extensions. As you lift, focus on control to tone and define the backs of your arms.
Next, do chest flys. As you lower and lift, keep your core tight to strengthen and tone your chest and arms.
Then, proceed with a one-arm chest press using a slight body and arm rotation. As you press, engage your core for stability and control.
Finally, finish with horizontal woodchops. As you twist, engage your core and control each movement for a strong, sculpted waist.
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!
Love, Rachael xx
Sources:
https://coveteur.com/2016/11/16/modelfit-lauren-duhamel-arm-toning-exercises/
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14 Responses
Hi. Do you think popsugar boxing videos will help tone the arms?
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
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!
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
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?
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