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.
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)
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)
Dumbbell Row
(video)
Stability Ball Leg Curls
(video)
Accordion Crunch
(video)
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.
