The Victoria's Secret Angels' arms workout

Before you get started, make sure you warm up by skipping or jogging for between 60 seconds and two minutes. When your heart rate starts to elevate, bring it down, shake it loose and then you're ready to start the Victoria's Secret Angels arms workout.

1. Tricep dips

Get in a seated position with arms behind your back ready for dips. Make sure your hands and fingers are spread wide.
Use the heel of your hand to anchor you as you lift yourself off the floor then dip your butt up and down, bending at the elbows, keeping abs and core tight.
Remember to breathe in through your nose and out through your mouth.

Try to keep going for 30 seconds but whatever is a comfortable length of time is fine.

2. Alternating medicine ball push-up

This is a great exercise for working the pecs as well as biceps and triceps. Take a push-up position with one hand on a medicine ball and one hand on the floor.
With feet wide apart, do three push-ups, lowering so the chest stops at ball height. Switch arms and repeat.
By not dropping all of the way down, the muscle is kept tight, which avoids adding bulk to the arm area.

Do a second set if you want to challenge yourself.

 

 

3. Row to the chest

In this move you are working on balance and stability and the core has to remain engaged.
Position yourself in a three-point push-up, with your legs wide and one hand under your chest for support. Hold a dumbbell in your other hand and lift it up and down from the floor to the chest.

Take your time and repeat for 30 to 60 seconds before switching sides.

 

 

4. Diamond push-ups

This type of push-up challenges your triceps, as well as your shoulders and chest.
Using both hands, make a diamond shape (index fingers and thumbs pointing inwards) and place flat onto the floor.
Place your feet wide apart for stability and anchor yourself through the heels of your hands.

Raise and lower yourself to the floor for 30 seconds. Rest, then repeat three times.

 

 

5. Small pulses on the down

With hands under the chest, engage the core to get into full push-up position.
Bring yourself partially down – not all the way – and then when you are comfortable with the position, push up and down as fast as you can.
Don’t go below the initial part-way down position. Use the heels of the hands to stabilise and support your position.

Repeat for 30 seconds and then rest. Repeat for as long as you comfortably want to.

6. Three-point push-up

Assume a push-up position, with one arm on the floor directly under your chest and feet wide apart to stabilise the body, with weight distributed evenly.
Engaging your core muscles, bring your other hand up and place outstretched on the floor.
Slowly lower your body into the push-up position, then rise. Due to the intensity of the move, repeat for 15 seconds only and then switch sides to the other arm.

Repeat for 15 seconds.

7. Straight punch series

Stand with feet shoulder-width apart.
Punch in a forward motion, alternating arms, but don't fully extend the arms.
As soon as each arm is out bring it back into the chest.

Pick up the pace and repeat for 60 seconds to work muscle endurance and cardio fitness at the same time.

8. Triple jab

Stand with feet shoulder-width apart, left foot slightly forward.
Jab your left fist out, then part way back, then out and part way back, and finally out and fully back.

Continue for 30 seconds, then switch feet so the right foot is forward, and work the right arm for 30 seconds.

9. Punch combination

Standing with feet shoulder width apart, do a quick jab, jab, hook combination with your left fist, then your right fist.
Repeat for one to two minutes, making sure your core muscles are engaged and that you are focused and tight in your body.

Use your feet to stabilise you as you focus on the upper-body moves.

10. Stretch

For a chest and bicep stretch, kneel with hands on the floor, then stretch the right leg back and the left arm out to the side.
Lower your chest to the ground and turn your head away from the outstretched arm. Hold for 10 to 15 seconds then return to the start. Repeat for the opposite side.