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Health & Fitness | The Perfect Workout: Train Like an Angel

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Health & Fitness: Train like an Angel
Health & Fitness: Train like an Angel
Health & Fitness: Train like an Angel

We created a full body metabolic circuit training workout designed to target your core, glutes, hamstrings and general cardiovascular conditioning based on the exercises on the Instagram accounts of Victoria Secret Angels Jasmine Tookes, Josephine Skriver, Izabel Goulart, Romee Strijd, Jourdan Dunn, Lais Ribeiro, and Sara Sampaio.

This 45-minute workout contains three circuits with 4 exercises in each circuit. Circuits contain a cardiovascular exercise, an upper body movement, a lower body movement and a core movement. The program has progressions over 4 weeks and ideally you might do this workout twice a week on a Monday & Friday with a strength workout on Wednesday.

P.F.M.

 

 

Health & Fitness: Train like an Angel

Perform each exercise in Circuit A one after the other without any rest. Once you complete the last exercise in the circuit (reverse crunches) rest for 1 minute. Repeat Circuit A, three times. Once you have completed the circuit three times, rest for 2 minutes before moving to Circuit B.

Speed Skaters
(video)

Push-Ups
(video)

Split Squat & Twist
(video)

Reverse Crunch
(video)

A video posted by Romee Strijd (@romeestrijd) on

Week 1 – 30 seconds

Week 2 – 40 seconds

Week 3 – 45 seconds

Week 4 – 45 seconds

Tip: Initiate the movement by stepping back. Touch the opposite hand to foot. In the video, the models are wearing ankle weights, but if you are a beginner, just body weight will be fine. The Exercise will target your gluteus medius, your quadriceps as well as your balance and stability.

Week 1 – 6 reps

Week 2 – 8 reps

Week 3 – 10 reps

Week 4 – 10 reps

Tip: The push ups as demonstrated in the video above is an advanced movement targeting the core, chest, triceps and rotator cuff muscles. You can substitute any push up variation without the medicine ball to target the same muscles and build up to this movement. Try push ups from the knees or against a bench.

Week 1 – 4 reps per side

Week 2 – 6 reps per side

Week 3 – 8 reps per side

Week 4 – 8 reps per side

Tip: This is an advanced movement that will challenge  your core stability and balance. If you are a beginner, try the movement without the bench or weight to start with.

Week 1 – 10 reps

Week 2 – 12 reps

Week 3 – 12 reps

Week 4 – 12 reps

An excellent abdominal exercise that will focus the stress on the lower portion of your abdomen.

Perform each exercise in Circuit B one after the other without any rest. Once you complete the last exercise in the circuit (reverse back extensions) rest for 1 minute. Repeat Circuit B, three times. Once you have completed the circuit three times, rest for 2 minutes before moving to Circuit C.

Skipping
(video)

Triceps Extension
(video)

Single Leg Deadlifts
(video)

Reverse Back Extensions
(video)

Week 1 – 30 seconds

Week 2 – 45 seconds

Week 3 – 60 seconds

Week 4 – 60 seconds

Tip: Skipping provides excellent cardiovascular exercise as well as toning for the legs and arms. If you don’t have a rope you can just mimic the action without one.

Week 1 – 10 reps

Week 2 – 12 reps

Week 3 – 12 reps

Week 4 – 15 reps

Tip: Triceps extensions are a great way to really define the arms without adding bulk. Using the rope attachment targets the medial head of the triceps and can help give the appearance of a nice cut where the shoulder and upper arms meet.

Week 1 – 6 reps per side

Week 2 – 6 reps per side

Week 3 – 8 reps per side

Week 4 – 8 reps per side

Tip: One of the best overall exercises for targeting the posterior chain muscles. Keep the arm and back straight. Avoid going beyond a mild stretch in the hamstrings.

Week 1 – 8 reps

Week 2 – 10 reps

Week 3 – 10 reps

Week 4 – 12 reps

Tip: If you don’t have access to a machine for doing reverse back extensions you can use a stability ball. This exercise is excellent for targeting the glutes and lower back.

Perform each exercise in Circuit C one after the other without any rest. Once you complete the last exercise in the circuit ( Feet elevated crunches) rest for 1 minute. Repeat Circuit C, three times. Once you have completed the circuit three times cool down, on a stationary cycle for 5 minutes, followed by some stretching.

Hop Squats
(video)

A video posted by @joja on

Dumbbell Row
(video)

A video posted by Lais Ribeiro (@laisribeiro) on

Stability Ball Leg Curls
(video)

Accordion Crunch
(video)

A video posted by Sara Sampaio (@sarasampaio) on

Week 1 – 20 seconds

Week 2 – 30 seconds

Week 3 – 40 seconds

Week 4 – 45 seconds

Tip: Only use a tiny hop as this exercise can be deceptively intense. Pace yourself.

Week 1 – 8 reps per side

Week 2 – 10 reps per side

Week 3 – 12 reps per side

Week 4 – 15 reps per side

Tip: Choose a weight that you can maintain a strong body position throughout. Lift the dumbbell in one second and lower in 2 seconds.

Week 1 – 8 reps

Week 2 – 10 reps

Week 3 – 10 reps

Week 4 – 12 reps

Tip: Try to dig the heels into the ball while pushing the hips up. This is a challenging exercise for your hamstrings, core and glutes as well stabilising muscles.

Week 1 – 12 reps

Week 2 – 15 reps

Week 3 – 15 reps

Week 4 – 15 reps

Tip: Roll the legs from a 45 degree angle to a 90 degree angle while lifting the shoulders off the floor. Concentrate on flattening the small of your back on each rep.