12-Minute Victoria Secret Workout

Victoria’s Secret model workout!

Do you ever wonder how Victoria’s Secret models whip themselves in shape before their annual show and keep it all year round?

It’s time to train like an Angel and get their toned abs, lean long legs and firm tush that look fairly in the sexy lingerie.

Read Next: 8-Minute Bikini Abs

This 12-Minute Victoria’s Secret inspired workout will whip your entire body into shape.

Perform this 12 minute workout 2-3 days a week and perform cardio on your off day to torch extra calories and fat. 

There are 4 exercises to this workout, and you will need a medicine ball (10-25 lbs) and yoga mat.

You will be performing a 4 set of a 3 minute circuit that will up your heart rate, torch fat and tone up almost all major muscles in your body.

Perform all four exercise for 30 seconds each with little to no rest in between.

After completing all exercises, rest for 30 seconds and repeat until you finish all 4 rounds.

Victoria Secret Workout


Exercise 1: Medicine Ball Squat to Press

How to Do It

  1. Stand with your feet shoulder-width apart holding a medicine ball right in front of your chest. 
  2. Your feet should be slightly wider than the shoulder-width apart. 
  3. Push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
  4. Drive your heels into the floor and push back to the starting position as you press the medicine ball over your head. Lower the medicine ball back to the starting position and repeat.

Exercise 2: Medicine Ball Reverse Lunge with Twist

How to Do It

  1. Stand with your feet shoulder-width apart. Hold a medicine ball right in front of your chest.
  2. Engage your abs and take a long step back with your right foot. Lower your body until your right leg is parallel to the floor. As you sink into the lunge position, twist your torso to the left and over your leg.
  3. Bring your torso back to the center and bring your right foot back to the starting position. Repeat with your left foot and twist to your right. Keep alternating for 30 seconds.


Exercise 3: Skater Jumps

How to Do It

  1. Stand with your feet hip shoulder-width apart, arms by your sides. Hop to your left side and land on your left foot while sweeping right foot diagonally behind your left leg. Swing your arm across your body to build momentum. 
  2. Repeat by jumping to your right. A complete round trip counts as one repetition.
  3. Continue alternating between your left and right side for 30 seconds.

Exercise 4: Reverse Double Crunch

How to Do It

  1. Lay down face up on a yoga mat. Cross your left ankle over your right knee.
  2. Support your head with your hands. Contract your abs as you lift your head and shoulders off the floor. Bring your right elbow towards your left knee.
  3. Pause and return to the starting position. Switch and repeat on the other side. Continue for 30 seconds.
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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