Victoria’s Secret Model Candice Swanepoel starts with a full body routine. To get a lot done, in a short amount of time, her trainer works both her arms and legs. Then, Candice transitions into a Ballerina workout. This workouts helps give her an elegant, feminine posture, and gets her the long and lean legs a model requires.
Part 1: Full Body Workout Routine
Candice Swanepoel’s Full Body Workout routine starts with exercises to tone her arms and legs. This is a workout for women, designed to lengthen your body. See the Candice Swanepoel workout for the complete Victoria’s Secret model workout.
10-15 reps per exercise:
- Right arm punch
- Left arm punch
- Lunge Kicks
- Staggered Lunge (each leg)
- Star Stretch
- Plank with Leg Lift
- Hamstring/Hip Stretch
- Tricep Stretch
Candice holds small ankle weights (Get on Amazon) while doing many of her exercises. So, when doing Lunge Kicks the ankle weights tone her legs. Added resistance increases her results. When doing “Staggered Lunges,” Candice Swanepoel holds those same weights in her hands.
This type of multi-tasking allows the busy Victoria’s Secret Model to do a full body workout in less time. While toning her legs, she also works her arms (biceps and triceps). Swanepoel’s trainer has her change the motions/angles of some exercises.
This allows her body to work on the different areas of her legs and butt. When talking about the “Plank with Leg Lift,” Candice’s trainer says:
The coolest part of this exercise is changing levels. So, you can lift it on a diagonal. Then, you can bring your leg down a little bit, and start close to the floor. Utilizing the back of your leg, you’re working the higher part of your butt.
Candice Swanepoel says about doing many of these exercises/stretching:
The good thing about these exercises, is that if you’ve worked all day, you don’t have to stand up. You just lie down and do the work. That’s important to me.
After finishing their workout, Justin Gelband says:
Please, take your time. Feel the motions. Feel the movement. Breath, control, slow your motions.
Part 2: Ballet Workout For Legs
To tone her legs and butt, Candice Swanepoel does a Plié workout with Mary Helen Bowers. Bowers is famous for shaping Natalie Portman’s body in Black Swan. Candice’s trainer says to do this workouts 3-4 days a week for best results.
2 sets, of 8 reps, for each exercise:
- Plié – (Knee Bend)
- Relevé – (Bend with Arm Move)
- Plié Tendus – (Bend and Stretch)
The Plié is the center of “Ballet Beautiful” Workout. Plié means ‘bend’ or ‘bending.’ Thus, the Plié involves Candice Swanepoel doing a graceful, smooth bending of her knees. For the Plié, Mary Helen Bowers says:
As you bend the knees, lift that stomach, you work on those thighs, inside-back of the leg, and pulling in the stomach.
For the Relevé (Bend on Balls of Feet with Arms), Mary Helen Bowers says:
Bend the knees, lift the arm up, on the balls of your feet. The deeper you bend, the harder it is on the legs, and the more you’ll notice the change in your body. These are excellent calves, thighs..all through the legs.
When doing the Plié Tendus (Bend and Stretch), the goal is to:
Bend the knees and stretch both legs long, down and up. Start with the legs and end with the stomach. Extend through the legs. This one is more full body. You’re using the abs, toning the thighs, using the calves and just stretching out nice and long.
For a longer ballet workout, here’s Mary Helen Bowers performing her standard “Ballet Beautiful” routine:
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