In honour of the Victoria’s Secret Fashion Show 2014 being held this week in London (and airing next week!) I decided it was only appropriate for me to base my workout this week on the Victoria’s Secret method of training. After researching many of the Youtube ‘VSX’ workouts which focus on how they get ready for the runway, I picked out my favourite moves and came up with this routine!
This workout is all about those tiny movements which really help to sculpt your muscles. Adopting similar exercises to those used by ballet dancers, boxers and also in pilates, it is mainly focused on the core, butt and arms. The most important thing about this routine is to focus on ‘feeling the burn.’ It’s much harder than it looks!
I would advise a warm up of 15 minutes of cardio, either with a run on the treadmill or on the rowing machine. Now this is how to ‘earn your wings!’
Front twisting jabs
Using two light dumbbells (the Angels only seem to lift light weights), hold the weights at shoulder height. Then, cross your right hand over your body and twist your whole core. Go back to the starting position and press out with the other hand. Repeat x 10 each arm.
Half-moon leg raise
Begin on your hands and knees, leaving your left knee on the ground. Push your right leg out straight, and then lower it over to the other side of your body, making a ‘half-moon’ shape. Repeat x10 on each leg.
Ballerina’s Ab Twist
Lean back with your arms out, elbows bent, in a ‘ballerina’ pose. Then pull your body up and twist to the left, then right, and back down again, but never so that your back is on the floor. It must stay off the ground at all time. Keep your core engaged throughout.
Lying leg lift
Lying on your side, place your top leg in front of the other one. Slightly lower the straight leg, keeping off the ground, and then pulse up and down. Switch onto the other side for the other leg. 20x on each leg. This move is amazing for your thighs!
Cycle with karate kick
Again, lying on your side, begin with the ‘karate kick’. Bend your knee and then kick upwards, outstretching your leg as much as possible. Repeat this for 10 repetitions, before ‘cycling’ your leg forward for 10 reps and then back for 10 reps. Finish with 10 more kicks, and then switch to the other side.
Lying core leg lift
Staying on your side, hold a light weight, with your arm straight, above your head. Lift up the top leg and move your arm towards your leg so that they meet nearly in the middle, being sure to focus on your obliques. This is great for sculpting the sides of your abs.
Exercise Ball Hamstring Curl
Begin with your legs extended outwards, so that your calves are balancing on top of the exercise ball. Then curl the ball towards you by bending your knees upwards. Be sure to focus on your butt and hamstrings.
Bridge variation
Beginning with your feet on top of a step in front of you, raise one leg into the air and then pulse this leg. Use small movements for 20 repetitions and then switch onto the other leg. This is great for your butt, hips and quads.
Hope you enjoy the workout! ☺