{"id":25356,"date":"2015-12-08T20:00:26","date_gmt":"2015-12-08T20:00:26","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=5342"},"modified":"2025-10-09T11:37:13","modified_gmt":"2025-10-09T01:37:13","slug":"victorias-secret-workouts","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/victorias-secret-workouts\/","title":{"rendered":"Victoria&#039;s Secret Model Workouts"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"25356\" class=\"elementor elementor-25356\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4afad6a3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4afad6a3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-28bd4ae1\" data-id=\"28bd4ae1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5dbe9138 elementor-widget elementor-widget-text-editor\" data-id=\"5dbe9138\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p><em>Last Updated on May 25th, 2020, 11:45 <\/em>AM<\/p>\n\n<p>\u00a0<\/p>\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/supermodels-workout-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Victoria Secret Angels and supermodels (opens in a new tab)\">Victoria Secret Angels and supermodels<\/a> are known for their killer bodies, but also for their rigorous exercise and diet regimes.<\/p>\n\n<p>Their famous workout hashtag <em>#TrainLikeAnAngel<\/em> might as well be <em>#TrainLikeAnAthlete. <\/em><\/p>\n<center>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B4kBWxKFY0r\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\">\n<div style=\"padding: 16px;\">\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">\u00a0<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">\u00a0<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">\u00a0<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">\u00a0<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">\u00a0<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">\u00a0<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">\u00a0<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">\u00a0<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">\u00a0<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">\u00a0<\/div>\n<\/div>\n<\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/www.instagram.com\/p\/B4kBWxKFY0r\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener noreferrer\">Couple years ago when we were training for the VS show, and nothing was stopping us ?<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">A post shared by <a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;\" href=\"https:\/\/www.instagram.com\/romeestrijd\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener noreferrer\"> Romee Strijd<\/a> (@romeestrijd) on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2019-11-07T11:40:01+00:00\">Nov 7, 2019 at 3:40am PST<\/time><\/p>\n<\/div>\n<\/blockquote>\n<script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n<p>I mean, just look at <a href=\"https:\/\/www.rachaelattard.com\/sara-sampaio-diet-workout-routine-model\/\">Sara Sampaio<\/a>, <a href=\"https:\/\/www.rachaelattard.com\/taylor-hill-workout-diet\/\">Taylor Hill<\/a> or <a href=\"https:\/\/www.rachaelattard.com\/romee-strijds-workout-diet\/\">Romee Strijd<\/a>!<\/p>\n\n<p data-start=\"100\" data-end=\"248\">Yes, these girls are clearly blessed with amazing genes, but at the same time, they also work incredibly hard to stay in shape all year round.<\/p>\n<p data-start=\"250\" data-end=\"545\">However, it\u2019s also important to acknowledge that Victoria\u2019s Secret models often have a naturally lean and tall physique, which plays a significant role in their appearance. Still, while their workout routines can inspire us, remember that every body is unique and beautiful in its own way.<\/p>\n<p data-start=\"547\" data-end=\"775\" data-is-last-node=\"\" data-is-only-node=\"\">So, if you&#8217;re curious about your own body type and how to train effectively, take our <a href=\"https:\/\/www.rachaelattard.com\/find-out-body-type\/?utm_source=customersupport&amp;utm_medium=customersupport&amp;utm_campaign=CustomerSupport\">Free Body Type Quiz<\/a>! It\u2019s a quick 2-minute assessment that will help you discover which exercises and diet strategies work best for you.<\/p>\n<div data-elementor-type=\"section\" data-elementor-id=\"34416\" class=\"elementor elementor-34416\" data-elementor-post-type=\"elementor_library\">\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b99083 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b99083\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22896a9\" data-id=\"22896a9\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-9ae3025 elementor-widget elementor-widget-heading\" data-id=\"9ae3025\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<h5 class=\"elementor-heading-title elementor-size-default\">WANT TO KNOW YOUR BODY TYPE?<\/h5>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"elementor-element elementor-element-9137632 elementor-widget__width-initial elementor-widget-tablet__width-inherit elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"9137632\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<ul>\n<li>Complete the quiz in 2 minutes<\/li>\n<li>It&#8217;S free<\/li>\n<li>You will get 3 nutrition and workout tips for your body type<\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<div class=\"elementor-element elementor-element-5ba8013 elementor-widget elementor-widget-image\" data-id=\"5ba8013\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/calculator_imagev-2-1-pxcqe5jlsy7rzs8iig4mxy0azthgn20jh53c1rvdeo.png\" title=\"calculator_imagev-2 (1)\" alt=\"calculator_imagev-2 (1)\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<div class=\"elementor-element elementor-element-41b4490 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"41b4490\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs elementor-animation-grow\" href=\"https:\/\/form.typeform.com\/to\/gFpjG9d5\" target=\"_blank\"><br \/>\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\"><br \/>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE QUIZ NOW<\/span><br \/>\n\t\t\t\t\t<\/span><br \/>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/section><\/div>\n\n<p>I recently updated my <a href=\"https:\/\/www.rachaelattard.com\/victoria-secret-diet-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Victoria's Secret Diet blog post (opens in a new tab)\">Victoria Secret Diet blog post<\/a> where I gave you all the latest info on how the VS Angles eat during the year to stay in top shape.<\/p>\n\n<p>Since you all loved that post, I wanted to dive even deeper into the workout routines of these incredible models, especially after the exciting return of the <a href=\"https:\/\/www.victoriassecret.com\/us\/vs\/vsinsider\/fashionshow\" target=\"_blank\" rel=\"noreferrer noopener\">Victoria&#8217;s Secret Fashion Show this 2024<\/a>!<\/p>\n\n<p data-start=\"83\" data-end=\"271\">First, I have done a lot of research to learn exactly how the VS Angels stay in shape. In addition, I tested many of their methods on myself to see what truly works and what doesn\u2019t.<\/p>\n<p data-start=\"273\" data-end=\"445\">Next, in this post, I\u2019ve included examples of the Victoria&#8217;s Secret model workout routine along with the most frequently asked questions about their exercise program.<\/p>\n<p data-start=\"447\" data-end=\"503\" data-is-last-node=\"\" data-is-only-node=\"\">Finally, with that said, let\u2019s get straight to it!<\/p>\n\n<h2 id=\"h-how-often-do-vs-angles-work-out\" class=\"wp-block-heading\"><strong>HOW OFTEN <\/strong>DO VS ANGLES WORK OUT?<\/h2>\n\n<p data-start=\"91\" data-end=\"177\">Of course, this varies depending on the model and what work they have coming up.<\/p>\n<p data-start=\"179\" data-end=\"282\" data-is-last-node=\"\" data-is-only-node=\"\">That said, most Victoria&#8217;s Secret models tend to work out almost every day, usually once per day.<\/p>\n\n<p>But, before the Victoria&#8217;s Secret fashion show some of the girls (<a href=\"https:\/\/www.rachaelattard.com\/barbara-palvin-exact-diet-workout-routine-model\/\">Barbara Palvin<\/a> and <a href=\"https:\/\/www.rachaelattard.com\/kelsey-merritt-diet-and-workout-routine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kasey Merritt (opens in a new tab)\">Kasey Merritt<\/a>) <strong>train twice per day<\/strong>. Talk about dedication!<\/p>\n\n<p>Other models such as <a href=\"https:\/\/www.rachaelattard.com\/candice-swanepoel-diet-workout-routine-model\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Candice Swanepoel (opens in a new tab)\">Candice Swanepoel<\/a> only workout 3 times per week, and every day for 2 weeks leading up to the Victoria&#8217;s Secret fashion show.<\/p>\n\n<p data-start=\"78\" data-end=\"218\"><strong data-start=\"78\" data-end=\"216\">So, if you were to stick to the Victoria&#8217;s Secret workout plan, I would recommend exercising 6 times per week and having one rest day.<\/strong><\/p>\n<p data-start=\"220\" data-end=\"335\">However, I know that exercising 6 times per week may seem like a lot, especially if you are a fitness newbie.<\/p>\n<p data-start=\"337\" data-end=\"407\" data-is-last-node=\"\" data-is-only-node=\"\">Therefore, you should gradually work your way up to that regime.<\/p>\n<p><strong>Start with working out for 3-4 times per week and then gradually increase the number of your workout sessions.<\/strong><\/p>\n\n<p>And if you need a bit of a fitness inspo, check out this workout video of Candice. Booty goals!<\/p>\n<center>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B3Cp6uKgVzz\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\">\n<div style=\"padding: 16px;\">\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">\u00a0<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">\u00a0<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">\u00a0<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">\u00a0<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">\u00a0<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">\u00a0<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">\u00a0<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">\u00a0<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">\u00a0<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">\u00a0<\/div>\n<\/div>\n<\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/www.instagram.com\/p\/B3Cp6uKgVzz\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener noreferrer\">Little bit of Monday Motivation in @aloyoga ?\ufe0f\u200d\u2640\ufe0f #ad<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">A post shared by <a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;\" href=\"https:\/\/www.instagram.com\/angelcandices\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener noreferrer\"> Candice Swanepoel<\/a> (@angelcandices) on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2019-09-30T16:08:54+00:00\">Sep 30, 2019 at 9:08am PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n<p><strong><a href=\"https:\/\/www.rachaelattard.com\/victoria-secret-diet-plan\/\">RELATED: VICTORIA SECRET DIET REVEALED [WHAT MODELS EAT ALL YEAR ROUND TO STAY LEAN]<\/a><\/strong><\/p>\n\n<h2 id=\"h-how-long-are-vs-models-workout-sessions\" class=\"wp-block-heading\"><strong>HOW LONG ARE VS MODELS&#8217; WORKOUT SESSIONS?<\/strong><\/h2>\n\n<p data-start=\"84\" data-end=\"267\">Again, this may vary. For example, if they are doing their regular model workout routines and not preparing for a super important event, they&#8217;ll usually do a 1-hour gym workout.<\/p>\n<p data-start=\"269\" data-end=\"418\" data-is-last-node=\"\" data-is-only-node=\"\">On the other hand, if they are traveling or just have a really busy day, these girls will opt for a quick 20-minute hotel room or home workout.<\/p>\n\n<p>Here you can see a snippet of <a href=\"https:\/\/www.youtube.com\/watch?v=Amy6GOcbDKA&amp;t=181s\">Sara Sampaio&#8217;s travel workout routine<\/a>.<\/p>\n\n<p>But, if they are preparing for something really important like the VS show, their sessions can last more than 2 hours.<\/p>\n\n<h2 id=\"h-what-are-victoria-s-secret-angels-favourite-exercises\" class=\"wp-block-heading\"><strong>WHAT ARE VICTORIA&#8217;S SECRET ANGELS&#8217; FAVOURITE EXERCISES?<\/strong><\/h2>\n\n<p>The Victoria&#8217;s Secret workout includes a\u00a0combination of:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Steady-state running<\/li>\n\n<li>Cycling<\/li>\n\n<li>Walking\/hiking<\/li>\n\n<li>Jump rope<\/li>\n\n<li>Dance cardio<\/li>\n\n<li>Yoga<\/li>\n\n<li>Pilates<\/li>\n\n<li>Reformer Pilates<\/li>\n\n<li>Boxing (super popular with the models!)<\/li>\n\n<li>Kickboxing<\/li>\n\n<li>Ballet \/ Barre<\/li>\n\n<li>Circuit training with:\n<ul class=\"wp-block-list\">\n<li>Lighter weights<\/li>\n\n<li>Resistance bands<\/li>\n\n<li>Ankle weights<\/li>\n\n<li>Stability balls<\/li>\n\n<li>Sliders \/ Gliding discs<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<h2 id=\"h-do-victoria-secret-models-lift-weights\" class=\"wp-block-heading\">DO VICTORIA SECRET MODELS LIFT WEIGHTS?<\/h2>\n\n<p>A lot of models actually <strong>avoid heavy lifting<\/strong> (nothing heavier than 5-10 pounds &#8211; about 2-5 kilograms) to prevent unwanted bulk, but there are models that do the heavy lifting as well.<\/p>\n\n<p>Keep in mind that most of the VS models are mostly <a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-ectomorph-nutrition-workout-guidelines\/\">an ectomorph body type <\/a>(or an ecto-meso combination), meaning that they will actually have difficulties building up muscles and maintaining them.<\/p>\n\n<p>I&#8217;ve talked about <a href=\"https:\/\/www.rachaelattard.com\/2-out-of-3-body-types-can-get-too-muscular\/\">how 2 out of 3 female body types can get bulky <\/a>(especially from lifting heavy weights), and ectomorphs are the ones that will be the least likely to do so.<\/p>\n\n<p><strong><a href=\"https:\/\/www.rachaelattard.com\/find-out-body-type\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"RELATED: FIND OUT YOUR BODY TYPE IN 2 MINUTES BY TAKING THIS FREE QUIZ (opens in a new tab)\">RELATED: FIND OUT YOUR BODY TYPE IN 2 MINUTES BY TAKING THIS FREE QUIZ<\/a><\/strong><\/p>\n\n<p>Those that do the heavy lifting (<a href=\"https:\/\/www.rachaelattard.com\/sara-sampaio-diet-workout-routine-model\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Sara Sampaio (opens in a new tab)\">Taylor Hill<\/a>, <a href=\"https:\/\/www.rachaelattard.com\/jasmine-tookes-diet-workout-routine-model\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jasmine Tookes<\/a> and <a href=\"https:\/\/www.rachaelattard.com\/josephine-skriver-workout-diet-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">Josephine Skriver<\/a>) combine heavy lifting with lighter exercises.<\/p>\n\n<article class=\"text-token-text-primary w-full focus:outline-none scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" tabindex=\"-1\" data-turn-id=\"request-WEB:b21632c9-1a51-4f96-8fbe-64ed7f361570-16\" data-testid=\"conversation-turn-32\" data-scroll-anchor=\"true\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:--spacing(4)] thread-sm:[--thread-content-margin:--spacing(6)] thread-lg:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] thread-lg:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"ac972eb4-0b03-4754-9d59-ea8603caca52\" data-message-model-slug=\"gpt-5\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\">\n<div class=\"markdown prose dark:prose-invert w-full break-words light markdown-new-styling\">\n<p data-start=\"57\" data-end=\"201\" data-is-last-node=\"\" data-is-only-node=\"\">For instance, check out this awesome bodyweight workout for arms and booty by Jasmine and Josephine (these two are seriously the cutest!).<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n\n<h2 id=\"h-how-often-do-vs-models-do-cardio\" class=\"wp-block-heading\"><strong>HOW OFTEN DO VS MODELS DO CARDIO?<\/strong><\/h2>\n\n<p>Leaner physiques require endurance training, so the models do a combination of running, boxing, skipping, dance cardio and light spin classes.<\/p>\n\n<p><strong>Some VS models and angels, like Candice, usually do cardio a couple of times per week (2-3 sessions). <\/strong><\/p>\n\n<p>But others, like <a href=\"https:\/\/www.rachaelattard.com\/bella-hadids-workout-diet-tips\/\">Bella Hadid<\/a> or Romee Strijd, do cardio 5-6 times per week.<\/p>\n\n<p><strong>I&#8217;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. <\/strong><\/p>\n\n<p>Watch the video below to see the exercises!<\/p>\n\n<div style=\"position: relative; height: 0; padding-bottom: 56.25%;\"><iframe loading=\"lazy\" style=\"position: absolute; width: 100%; height: 100%; left: 0;\" src=\"https:\/\/www.youtube.com\/embed\/u0XvuQj6E7E?ecver=2\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n\n<p>\u00a0<\/p>\n\n<h2 id=\"h-most-popular-gyms-where-vs-models-work-out\" class=\"wp-block-heading\">MOST POPULAR GYMS WHERE VS MODELS WORK OUT<\/h2>\n\n<p>If you&#8217;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.<\/p>\n\n<h3 id=\"h-1-modelfit\" class=\"wp-block-heading\">1. <strong>ModelFit<\/strong><\/h3>\n\n<p data-start=\"84\" data-end=\"170\">One very popular place where Victoria\u2019s Secret models break a sweat is this gym.<\/p>\n<p data-start=\"172\" data-end=\"377\" data-is-last-node=\"\" data-is-only-node=\"\">In fact, this gym offers classes that focus on getting lean and toned, using high reps with super light dumbbells, resistance bands, sliders, slant boards, ankle weights, and a mix of workout styles.<\/p>\n\n<h3 id=\"h-2-dogpound-nbsp\" class=\"wp-block-heading\">2. <strong>Dogpound<\/strong>\u00a0<\/h3>\n\n<p data-start=\"84\" data-end=\"215\">To begin with, this is an exclusive Manhattan-based gym where many celebrities, including Victoria&#8217;s Secret models, work out.<\/p>\n<p data-start=\"217\" data-end=\"319\">Unlike other gyms, however, you can&#8217;t just pay for a membership and use the open gym or classes.<\/p>\n<p data-start=\"321\" data-end=\"481\" data-is-last-node=\"\" data-is-only-node=\"\">Instead, the sessions are one-on-one ONLY with a PT, and these personalized workouts usually cost $200\u2013$500 per hour, depending on the trainer you choose.<\/p>\n\n<h3 id=\"h-3-gotham-gym\" class=\"wp-block-heading\">3. Gotham Gym<\/h3>\n\n<p>This is their favourite boxing place where you can frequently meet Gigi Hadid blowing off some steam, or pop stars like <a href=\"https:\/\/www.rachaelattard.com\/dua-lipa-diet-workout-routine-singer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Dua Lipa (opens in a new tab)\">Dua Lipa<\/a>.<\/p>\n\n<p><a href=\"https:\/\/www.instagram.com\/gothamgym\/?hl=en\">Check out their Instagram<\/a> for boxing videos, <a href=\"https:\/\/www.instagram.com\/p\/BFOwXe4Qko3\/\">including this badass session<\/a> with Gigi Hadid kicking butt.<\/p>\n\n<p>Now that we&#8217;ve covered your FAQs about VS workouts and their favourite gym spots, it&#8217;s time to cover their exact workout plans.<\/p>\n\n<h2 id=\"h-victoria-secret-model-workout-routines\" class=\"wp-block-heading\">VICTORIA SECRET MODEL WORKOUT ROUTINES<\/h2>\n\n<h3 id=\"h-1-vs-model-arm-workout\" class=\"wp-block-heading\">1. VS MODEL ARM WORKOUT<\/h3>\n\n<p>The Victoria\u2019s Secret models do a variety of different arm workouts to help them get toned.<\/p>\n\n<p><strong>One of their absolute favourite arms workouts seems to be boxing! <\/strong><\/p>\n\n<p>It\u2019s a great way to burn lots of calories and tone up your upper body without making it bigger. It\u2019s also great for abs!<\/p>\n\n<p><strong>Besides boxing, the models use TRX, dumbbells, resistance bands, balls and bodyweight exercises for their upper body workouts. <\/strong><\/p>\n\n<p>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\u2019s Secret Fashion Show!<\/p>\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/tHO0EZscZGo?ecver=2&amp;enablejsapi=1&amp;origin=https%3A%2F%2Fwww.rachaelattard.com\" width=\"560\" height=\"315\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/figure>\n\n<h4 id=\"h-how-to-create-your-own-arm-workout-circuit\" class=\"wp-block-heading\"><strong>HOW TO CREATE YOUR OWN ARM WORKOUT CIRCUIT<\/strong><\/h4>\n\n<ul class=\"wp-block-list\">\n<li>The models do lighter weight \/ higher rep so keep your repetitions high.<\/li>\n\n<li>Choose 6 upper body exercises (either from my list below, or the video of the models above).<\/li>\n\n<li>Do them for 12-15 reps, or 45-60 seconds with minimal rest.<\/li>\n<\/ul>\n\n<p>I have created a workout video of me doing the exercises listed below.<\/p>\n\n<h4 id=\"h-watch-the-victoria-s-secret-arm-workout-video-nbsp\" class=\"wp-block-heading\"><strong>WATCH THE VICTORIA\u2019S SECRET ARM WORKOUT VIDEO\u00a0<\/strong><\/h4>\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/I5vDAZhwHmo?enablejsapi=1&amp;origin=https%3A%2F%2Fwww.rachaelattard.com\" width=\"560\" height=\"315\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/figure>\n\n<p><em>Note: if you don\u2019t have ankle weights to hold, use 1kg dumbbells or household items such as cans, or do them without weights.<\/em><\/p>\n\n<h3 id=\"h-2-victoria-secret-models-legs-workout\" class=\"wp-block-heading\">2. VICTORIA SECRET MODELS LEGS WORKOUT<\/h3>\n\n<p>Most of Victoria\u2019s Secret models absolutely love training legs and butt!<\/p>\n\n<p>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.<\/p>\n\n<p>You can watch the video below \u2013 I promise it will motivate you to go and workout!<\/p>\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ayP4JOCXZ4M?enablejsapi=1&amp;origin=https%3A%2F%2Fwww.rachaelattard.com\" width=\"560\" height=\"315\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/figure>\n\n<h4 id=\"h-how-to-create-your-own-vs-legs-workout-circuit\" class=\"wp-block-heading\"><strong>HOW TO CREATE YOUR OWN VS LEGS WORKOUT CIRCUIT<\/strong><\/h4>\n\n<ul class=\"wp-block-list\">\n<li>The models do lighter weight \/ higher rep so keep your repetitions high or do them for time.<\/li>\n\n<li>A lot of the models also use ankle weights, gliding discs and a resistance band for their workouts.<\/li>\n\n<li>Choose 6 lower body exercises (either from my list below, or the video of the models above)<\/li>\n\n<li>Do them for 12-15 reps, or 45-60 seconds with minimal rest.<\/li>\n<\/ul>\n\n<p>I have created a workout video of me doing the exercises listed below.<\/p>\n\n<h4 id=\"h-watch-the-victoria-s-secret-leg-workout-video-nbsp\" class=\"wp-block-heading\"><strong>WATCH THE VICTORIA\u2019S SECRET LEG WORKOUT VIDEO\u00a0<\/strong><\/h4>\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/RtrOkFJx5z4?enablejsapi=1&amp;origin=https%3A%2F%2Fwww.rachaelattard.com\" width=\"560\" height=\"315\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/figure>\n\n<h3 id=\"h-3-vs-angels-ab-workout\" class=\"wp-block-heading\">3. VS ANGELS AB WORKOUT<\/h3>\n\n<p><br \/>It&#8217;s no secret that Victoria&#8217;s Secret models have AMAZING abs. And they work hard for them!<\/p>\n\n<p>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.<\/p>\n\n<p><strong><a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-cardio-for-lean-legs\/\">RELATED: CARDIO FOR GETTING LEAN LEGS<\/a><\/strong><\/p>\n\n<p>As nutrition is super important, I have discussed the Victoria&#8217;s Secret diet plan in my blog post <a href=\"http:\/\/www.rachaelattard.com\/victoria-secret-diet-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">here<\/a>.<\/p>\n\n<p>You cannot get abs if you are on a crappy diet.<\/p>\n\n<p>Here are some of the workouts VS models use to get a flat stomach and toned abs (watch the video below!).<\/p>\n\n<div style=\"position: relative; height: 0; padding-bottom: 56.25%;\"><iframe loading=\"lazy\" style=\"position: absolute; width: 100%; height: 100%; left: 0;\" src=\"https:\/\/www.youtube.com\/embed\/CkxopQepmUg?ecver=2\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n\n<h4 id=\"h-how-to-create-your-own-circuit\" class=\"wp-block-heading\"><strong>HOW TO CREATE YOUR OWN CIRCUIT<\/strong><\/h4>\n\n<ul class=\"wp-block-list\">\n<li>Choose 6 abs exercises (either from my list below, or the video of the models above)<\/li>\n\n<li>Do them for 12-15 reps or 45-60 seconds with minimal rest.<\/li>\n\n<li>Or you can incorporate some of these abs exercises into a cardio or full-body circuit :)<\/li>\n<\/ul>\n\n<p>I have created a workout video of me doing the exercises listed below (which you can watch at the bottom of this blog post).<\/p>\n\n<h4 id=\"h-watch-the-workout-video\" class=\"wp-block-heading\"><strong>WATCH THE WORKOUT VIDEO<\/strong><\/h4>\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/B4Ihz9tn3B4?enablejsapi=1&amp;origin=https%3A%2F%2Fwww.rachaelattard.com\" width=\"560\" height=\"315\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/figure>\n\n<p><strong>If you like these types of workouts, check out my other workout videos\u00a0<a href=\"https:\/\/www.rachaelattard.com\/category\/workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">here<\/a>.<\/strong><\/p>\n\n<h2 id=\"h-how-to-train-like-a-victoria-secret-model\" class=\"wp-block-heading\"><strong>HOW TO TRAIN LIKE A <\/strong>VICTORIA SECRET MODEL<\/h2>\n\n<p>As you probably know, Victoria&#8217;s Secret Angels &amp; models are all very lean, but also super toned.<\/p>\n\n<p>Getting this desired <em>slim, but toned <\/em>look requires specific training.<\/p>\n\n<p>After a lot of researching and experimenting, I&#8217;ve figured out what&#8217;s the best way to get this look lean and toned look.<\/p>\n\n<p>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).<\/p>\n\n<p>Love,<\/p>\n\n<p>Rachael xx <br \/><br \/>Featured Image: <a href=\"https:\/\/www.instagram.com\/victoriassecret\/\" target=\"_blank\" rel=\"noreferrer noopener\">Victoria&#8217;s Secret IG Account<\/a><\/p>\n<div data-elementor-type=\"section\" data-elementor-id=\"34985\" class=\"elementor elementor-34985\" data-elementor-post-type=\"elementor_library\">\n<section 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data-widget_type=\"form.default\">\n<div class=\"elementor-widget-container\">\n<form class=\"elementor-form\" method=\"post\" name=\"Free 7 Day Weight Loss Meal Plan Form\">\n\t\t\t<input type=\"hidden\" name=\"post_id\" value=\"34985\"\/><br \/>\n\t\t\t<input type=\"hidden\" name=\"form_id\" value=\"23f6fbbd\"\/><br \/>\n\t\t\t<input type=\"hidden\" name=\"referer_title\" value=\"Rachael Attard\" \/><\/p>\n<div class=\"elementor-form-fields-wrapper elementor-labels-\">\n<div class=\"elementor-field-type-email elementor-field-group elementor-column elementor-field-group-email elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-email\" class=\"elementor-field-label elementor-screen-only\"><br \/>\n\t\t\t\t\t\t\t\tEmail\t\t\t\t\t\t\t<\/label><br \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<input size=\"1\" type=\"email\" name=\"form_fields[email]\" id=\"form-field-email\" class=\"elementor-field elementor-size-xs  elementor-field-textual\" placeholder=\"Enter your email here...\" required=\"required\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"elementor-field-type-acceptance elementor-field-group elementor-column elementor-field-group-field_fb13632 elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-field_fb13632\" class=\"elementor-field-label elementor-screen-only\"><br \/>\n\t\t\t\t\t\t\t\tFree 7 Day Weight Loss Meal Plan Form Privacy Policy &#038; Subscribe\t\t\t\t\t\t\t<\/label><\/p>\n<div class=\"elementor-field-subgroup\">\n\t\t\t<span class=\"elementor-field-option\"><br \/>\n\t\t\t\t<input type=\"checkbox\" name=\"form_fields[field_fb13632]\" id=\"form-field-field_fb13632\" class=\"elementor-field elementor-size-xs  elementor-acceptance-field\" required=\"required\" checked=\"checked\"><br \/>\n\t\t\t\t<label for=\"form-field-field_fb13632\">Yes, I want to receive emails &#8211; Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.<\/label>\t\t\t<\/span>\n\t\t<\/div>\n<\/p><\/div>\n<div class=\"elementor-field-group elementor-column elementor-field-type-submit elementor-col-100 e-form__buttons\">\n\t\t\t\t\t<button class=\"elementor-button elementor-size-sm\" type=\"submit\"><br \/>\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\"><br \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET THE MEAL PLAN<\/span><br \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span><br \/>\n\t\t\t\t\t<\/button>\n\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/form>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/section><\/div>\n\n<h3 id=\"h-related\" class=\"wp-block-heading\">RELATED:<\/h3>\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/romee-strijds-workout-diet\/\">ROMEE STRIJD&#8217;S WORKOUT &amp; DIET PLAN<\/a><\/p>\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/barbara-palvin-exact-diet-workout-routine-model\/\">BARBARA PALVIN&#8217;S WORKOUT &amp; DIET PLAN<\/a><\/p>\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/adriana-lima-diet-and-exercise-plan\/\">ADRIANA LIMA&#8217;S WORKOUT &amp; DIET PLAN<\/a><\/p>\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/gigi-hadid-workout-routine\/\">GIGI HADID&#8217;S WORKOUT &amp; DIET PLAN<\/a><\/p>\n\n<p>\u00a0<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Last Updated on May 25th, 2020, 11:45 AM \u00a0 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. \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 View this post on Instagram \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0&#8230;<\/p>\n","protected":false},"author":2,"featured_media":42621,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,836],"tags":[585,422],"class_list":["post-25356","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-free-workouts","tag-model-workout-and-diet","tag-victorias-secret-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Victoria&#039;s Secret Workout Program: How They Stay Lean &amp; Toned<\/title>\n<meta name=\"description\" content=\"VS angels are some of the fittest women on the planet, so read 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