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Be That VS Girl

To create this workout, we have put together a range of the best moves used to get Victoria Secret models show perfect!

We combine upper and lower body strength builders, alongside high intensity moves designed to make you work, sweat and tone.

You will do each exercise for 60 seconds, taking 30 second rests between each move. Aim to complete 2 rounds with 1-2 mins rest between each. If you want to really push yourself, then we suggest adding another round.

SQUAT KICKS

Why she does it
This exercise works your butt and legs. It may be low impact, but it will still get your heart rate up.

How she does it
With a straight spine, hinge at your hips to sit your butt back and downwards into a squat position. You want your hips just below your knees, weight in your heels. Once you have lowered to this point, immediately return to standing, kicking the right leg out to the side, a little above hip level if you can. Repeat on the left side.

Position
Feet are flat on the floor and a little wider than hip width with toes slightly turned outwards. Hands are clasped in front of chest.

Top Tip
Keep hands clasped so that you really work on balance and focus on the legs


TRAVELLING BOOTY SQUATS

Why she does it
For a strong butt, great legs and improved hip mobility. We add a little co-ordination challenge into this one too, great for exercising that brain!

How she does it
With a straight spine, hinge at your hips to sit your butt back and downwards until your hips lower just below your knees, swing your arms forwards. Pulse in the squat for 2 counts, and as you return to standing take a half turn to face the other direction. Repeat 6 in one direction and then travel back the way you came.

Position
Feet are flat on the floor and a little wider than hip width with toes slightly turned outwards. Your arms are by your sides.

Top Tip
As you squat, you really want to root down through your heels to send the work into your butt whilst keeping your chest lifted and gaze forwards.


TOP TO TOES

Why she does it
This ones to challenge your core, arms and shoulders, and will certainly get your pulse up too.

Position
Come into full plank position, shoulders in line with wrists. Firm your thighs, squeeze your butt tight and draw your abdominals in creating a solid body.

Action
Keeping your thighs, buttocks and abdominals engaged, lower your right forearm to the ground followed by your left. Return to plank and draw your right knees as close to the right elbow as you can. Return to full plank position ready to repeat on the left side. Be mindful to keep your hips as still as you can throughout.

Top Tip
If you find this one tricky then remain in plank position and work on drawing alternate knee to elbow whilst keeping your body strong throughout. If you do opt for this version, then do still challenge yourself with the full move at least once each time your workout.


SURFERS JUMPS

Why she does it
This one is a killer way to challenge your entire body and proprioception (meaning your unconscious perception of your body movements and position in space). In this exercise you will dynamically jump your body from the floor, just like a surfer from their board to feet.

Position
Lie on your front, feet together and arms bent by your sides. Your legs are strong, butt and abdominals engaged. Gaze to the floor.

Action
Push down through your hands and feet and squeeze your butt, keep your abdominals engaged and bring yourself dynamically up through plank, jumping your feet into a diagonal low squat on one side. Return to the ground and repeat on the opposite side. Be mindful to stay low in the squat avoiding standing up.

Top Tip
This one is hard on the legs, if you’re finding it tough then come back to standing between each move.


CROSS YOUR HEARTS

Why she does it
In this exercise we are going to focus not only on the upper body and abdominals, but also shoulder stabilisation and lower body making it a full body exercise. If done properly, the bum, abdominals, back and legs are key in developing coordinated strength.

Position
Come into full plank position, shoulders in line with wrists and feet hip width apart. Place your right hand on a low step. Firm the thighs, locking out the knees. Squeeze your bum tight and draw your abdominals in creating a strong, solid body.

Action
Keeping your body solid from head to toe in the plank position, slowly lower yourself towards the floor until your left elbow is in line with your left shoulder. Keeping the thighs firm, buttocks tight and abdominals engaged, push down through your feet and right hand, and raise your left hand to cross your heart.

Return the left hand to the floor to repeat the press-up.

Top Tip
You can modify this one by placing both hands on the floor rather than one on a step.


WAIST TRIMMER

Why she does it
This one works your waist and core, as well as shoulder stability.

How she does it
Focus on engaging your abdominals and keeping the hips lifted as you draw your right knee towards your chest allowing your upper body to rotate so that the left elbow kisses the right knee. Return and repeat 30 secs one side, then switch to the other side.

Position
Lie on your right side with your right forearm on the floor , shoulder in line with elbow and your left hand by the side of your head. Your hips are stacked and your left foot is placed slightly in front of the right. Lift your hips to form one straight line from head to toes.

Top Tip
This one is tricky to master, to make it easier you can start out by rotating the left elbow to right hand, keeping the legs where they are, hips lifted.


REVERSE PLANK KICKS

Why she does it
Reversing your plank not only challenges your abdominals to stop your back from sagging, but also strongly works your butt, hamstrings, lower back and arms.

How she does it
Keeping your abdominals and glutes engaged so your hips remain lifted, raise one leg up towards the sky and lower. Repeat opposite legs without letting the hips drop.

Position
Start seated with your legs extended in front of you, heels on the ground and hands directly under your shoulders, fingers pointing outwards. Lift your hips upwards until your body forms one straight line from your ankles to shoulders. Engage your abdominals and butt strongly to maintain this position.

Top Tip
You can also do this exercise in a bridge position so the legs are bent at 90 degrees. Lift the hips up to form one straight line and keeping the glutes engaged, hold the position. You’re still going to feel it!