Victoria’s Secret models’ circuit training for the perfect figure

Many girls dream of looking like Victoria’s Secret models. There is nothing impossible in this! It is enough to organize a healthy diet and quality training. We can help with the second point. Catch a workout from personal trainer Georgiy Yolgin, who trained in New York at The Dogpound fitness studio – where “angels” get in shape. Exercises are shown by model Maya Vehaeva.

We tell you right away, it will not be easy! You will need only 12 minutes.

personal trainer

Tells you how to do the exercises.

Warm-up

Home workout should start with a warm-up to avoid the risk of injury. The focus is on the calf muscles.

Duration: 1 minute.

Technique:

• Stand on your toes and stretch upwards;
• walk on your toes.

Side lunges with inclines

This exercise is performed in dynamics. It is excellent for pumping the back of the thighs and buttocks.

Duration: 40-60 seconds.

Technique:

• lunge and bend alternately to the left and right leg;
• jump to the other leg and bend again;
• keep your back straight;
• shift the body weight to the heels and concentrate on pushing off.

Valentina Sampaio

Lunges with twists

This exercise engages several muscles at once. You train your buttocks, back, abs and arms.

Duration: 40-60 seconds.

Technique:

• Raise your arms up, bend at the elbows, and bring your shoulder blades together;

• lunge on the left leg;
• when you’re down on the knee, twist the body to the left;
• repeat the same with the right leg.

Jumping

During this exercise, you will always be in a half squat. It will pump your legs well.

Duration: 40-60 seconds.

Technique:

• sit in a “chair”;
• jump and spread your legs apart, then jump again and bring them together;
• jump with straight legs.

Stella Maxwell

Bulgarian lunges

You will need a chair or a pedestal to put your leg on an elevated position and fix it. Thanks to this exercise we pump the glutes, back and abs.

Duration: 40-60 seconds.

Technique:

• bend one leg at the knee, the second one is placed on a chair or a pedestal;
• bend to the opposite leg, hand touching the ankle;
• rise and do a squat.

Exercise on the abs

The main load is given to the cortex muscles, but also by lifting the legs the front surface of the thigh will work.

Duration: 40-60 seconds.

Exercise technique:

• sit on the floor, put your hands behind your back, with them we will support ourselves;
• legs fixed at the top at an angle of 45 degrees;
• the back is round;
• make a semicircle with your legs, lowering them to the floor on each side.

Adriana Lima

Hip extension

A great exercise for working the abs. It is important to stretch the abdomen and open the ribs.

Duration: 40-60 seconds.

Technique:

• stand in a side plank on the elbow, the leg, which is at the bottom, bend;
• put the other arm behind the head;
• twist so that the free leg and arm come together;
• straighten out;
• repeat the same with the other side of the body.

Bella Hadid

Side bend

These inclines are a great balance workout. When performing this exercise, do not rush, it is better to do it slowly but correctly.

Duration: 40-60 seconds.

Technique:

• Stand on the right leg, the left leg is taken back, bend over and touch the floor with your hand;
• stand without touching the floor with the left foot;
• swing the left leg sideways;
• change legs and repeat the exercise.

Lunge with swing

A dynamic exercise for the buttocks. Do not forget to concentrate on the lunge. It is important to remember about breathing, so that it does not go astray.

Duration: 40-60 seconds.

Technique of execution:

• do two quick shallow lunges, on the second go deep down;
• stand up;
• do a leg swing forward.

Inclines “mill”

This exercise will help muscles to relax a little after difficult exercises.

Duration: 40-60 seconds.

Technique:

• put your feet shoulder-width apart;
• reach for the opposite leg with your hand.

The workout is over. The complex can be performed twice a week in addition to your main workouts.

For more details on how to perform the exercises, see the video on “Championship”.

Source: “sportchic.ru”.