The Candice Swanepoel Workout will show you how to train like an Angel. Candice Swanepoel boxes and uses circuit training to stay in shape. The Victoria’s Secret model combines all sorts of fitness activities to create the ultimate Victoria’s Secret model workout. Candice Swanepoel works out with trainer Justin Gelband.
The Candice Swanepoel workout mixes boxing, running, spinning, resistance bands, Bosu balls, weight lifting, circuit training, Pilates, and yoga together. Most of her workouts last for 75 minutes, and she goes twice daily when getting ready for a shoot.
Train Like an Angel: Butt Circuit
Do 12-15 reps, for each leg, exercise. Go slow, and feel the burn as you go. Use ankle weights to amplify your workout. They will add difficulty, but quickly tone your glutes.
Side leg extensions
Middle leg extensions
Angle leg extensions
Back stretches
Side leg press-ups
Middle leg press-ups
Angle leg press-ups
Side leg lifts
Knee leg lifts (push from your glutes)
Knee stretches
Clams Pilates exercise
Leg circles (10 in one direction, 10 in the other)
Cross-over stretches
View the video here:
http://www.youtube.com/watch?v=NowHVB0gx3c
Train Like an Angel: Arms Circuit
The Runway Arms Circuit uses resistance bands. Resistance bands give your arms a long, lean and strong look. Also, they’re easy to travel with, and you can attach them to anything. These bands emphasize three planes of motion: front, side, and angle.
Do 12-15 reps for each exercise. Go slow, and feel the burn as you go.
Slight Incline bicep curls
Tricep extensions
Straight bicep curls
Decline bicep curls
Stretch (3-5 mins)
Wood Choppers
View the video here:
http://www.youtube.com/watch?v=QqyFPKaTQoQ
-Candice Swanepoel’s trainer says there are 4 main factors involved when making a model:
Balance, stability, posture, and core are all entities that are attributed to functional training. Models need to have flat stomachs, toned arms and legs. To obtain this, we must develop the body’s foundation by strengthening the ankles, hips, butts, stomach, back, and shoulders.
Train Like an Angel: Core Circuit
For the core workout, do 12-15 reps per exercise:
Side Stretches
Knee Crosses
Elbow Planks
Inner Thigh Raises
Oblique V-Ups
View the video here:
http://www.youtube.com/watch?v=ohjSM5pNtHA
Candice Swanepoel says about her core workouts:
“With all the traveling and tiresome work, being in shape and healthy helps me deal with everything that’s thrown my way. Having strength from the core makes all the difference.”
Candice Swanepoel Running
-Sometimes, Candice Swanepoel will sub a run for one of her workouts.
Morning Run: 2.5-5km
Candice Swanepoel’s trainer, Justin Gelband, says:
“I make sure all my models run – whether they’re lean, skinny, fit, or overweight.”
Train Like an Angel: Candice Swanepoel Cardio Circuit
Warm-up: 5 minutes of spinning/bicycle machine
25 minutes spinning cardio
2-3 minute warm-down
Stretch
View the video here:
http://www.youtube.com/watch?v=ohjSM5pNtHA
-Candice Swanepoel’s trainer, Justin Gelband, says about the cardio routine:
Make sure the seat is even with your hip. Make sure the handlebars are even with your stomach. Turn the resistance all the way off at the start. Start around 85-90 RPM’s [for warm-up.] Then do three full turns. Keep your spinning RPM’s between 60 and 100 to get the best out of the exercise.
Candice Swanepoel Weights Workout Routine:
Sometimes Candice Swanepoel uses a weights workout routine. Her weights workout routine is designed to tone her body. The workout lasts for about 75 minutes. She says:
“My body’s changing as I get older. So, I’m doing a lot more work with weights to keep muscle tone.”
-Her trainer says to aim for 3 sets of 12-15 reps of each exercise, unless otherwise mentioned:
15 minutes: Treadmill or Running (30 seconds sprinting / 2 minutes jog, repeat)
10 minutes Jump rope (5 minutes standard/ 5 minutes variations)
10 minutes Ladder Snatches (4 dumbbells of small, increasing weight)
20 minutes Lower body:
Squats
Lunges
Reverse Lunges
Box Jumps
Oblique rotations
Oblique raises
Pec press
Decline Pec Press
Seated rows
Pliates extension: Downward Dog
Side Bend
10 minutes Jump rope (5 minutes standard/ 5 minutes variations)
15 minutes Inclined Treadmill (3 minutes sprinting, 6 minutes walking, 6 minutes walking backwards)
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