Look Amazing With This Victoria’s Secret Model Workout

ACCESS All OF OUR programs & Classes, All The Time

Unlock the Secret to Getting and Staying Lean Year-Round

What up Jump Rope Fam?!? Today, we want to teach you the Victoria’s Secret Model Workout.

If you don’t already know, many Victoria’s Secret models choose to jump rope to keep their bodies in great shape.

Since you’re reading this article, we’re guessing you not only want to learn how to jump rope like a Victoria’s Secret model, but you also want to have the body of a stunning Victoria’s Secret Angel.

So, the main focus of this post is to teach you how to get in great shape, burn fat, stay toned, and get your body tight, just like Adriana Lima and Martha Hunt.

Before we get started, I want to give a shout out to all you women out there jumping rope to stay in great shape. You’re putting in hard work, doing high-intensity workouts, and most importantly, having fun. Because that’s what it’s all about – getting that lean physique while having a good time.

That’s one of the reasons these Victoria’s Secret Models choose to jump rope. They can burn fat and enjoy doing it. Enjoyment is critical if you want to workout consistently.

That’s a main part of our philosophy as Jump Rope Dudes if it’s not fun, it’s not sustainable. We want to give you a way to move your body that you enjoy, so you keep doing it and get the body you want.

Before we begin, I want to talk about the energy you bring to your jump rope workouts.

Bring High-Intensity to Your Workouts

If you watch Victoria’s Secret models jump rope, you’ll notice they bring high-intensity to each workout. They get coached by a boxing trainer, who treats them like fighters.

This important because burning fat and getting that lean body requires that you bring a lot of energy to each exercise.

The Victoria’s Secret Angels go all out during their workouts. If you want to get results like they do, you’ll need to go all out as well.

You will sweat. You will pant. It will be tough. That’s OK! Learn to enjoy it and have fun.

Learning the Basics of Jump Rope

If you already know how to jump rope well, cool. You can skip ahead to the next section. If not, no worries. We’ll go through the basics real quick.

You want to start with the regular bounce, which is the jump rope technique that everyone learns first. Just keep your hand at your side, rotate the rope over your head and jump over it each time it rotates by your feet. Check this video out to see it in action:

One thing you’ll want to focus on here is the height of each jump. You should only come one or two inches off the ground, no more. When you want to have good form, you don’t want to take any giant steps or leaps, and you don’t want to be bending your knees much.

It’s about staying all the balls of your feet, not letting your heels touch the ground, and barely bouncing up to let the rope under your feet.

You want to get into a consistent rhythm where you’re counting your hops. One, two, three, four. One, two, three, four…

Getting into the rhythm is critical. Not only will you find your zone where you feel most comfortable, but you’ll be more focused. This will help you turn up the dial and get to the high-intensity level you’re looking for.

In addition to keeping your feet close to the ground, you want to keep your body in a nice, tight form. Keep your body and back straight, your head up, and your knees just slightly bent. Imagine someone is lifting you up by the crown of your head. That’s how your body should look.

With your arms, you want to keep your elbows tucked in and your arms jutting out to the side while keeping your hand down.

Lastly, you want to make as little movement as possible with your body. You don’t need to swing your arms around to make the rope spin. Just a little bit of effort from the wrists combined with the momentum of the rope is all you need.

When you have a good rope, you’ll get good momentum from your rope. We like to use the Crossrope, which is our favorite. It’s great quality, and we like to use the 1/4 pound rope which is light enough to do all the tricks we do and heavy enough to give your rope great momentum, even if you’re just a beginner.

You can buy the Crossrope here for 10% off.

Learning Cool Tricks

If you watch the Victoria’s Secret models, you’ll notice that do a lot of cool jump rope tricks. Other than making the workout way more fun, the tricks help make sure you get a full body workout.

So, what awesome tricks do these Angels do? If you check out some of their jump rope workout videos, you’ll see them do moves like: jump rope run in place, the jump rope boxer skip, the jump rope run in place high knees, double unders, criss crosses and side swipes.

If you can learn these moves and learn how to put them all together, you’ll be able to come up with some really cool and fun freestyles. This will help you put together some solid workouts and allow you to mix things up on a consistent basis, which helps keep everything that much more fun.

So after you warm up with the regular bounce, you can start getting into the following  cool tricks:

Run in Place

The Run in Place is exactly what it sounds like. You’ll jump rope as you are running in place, alternating one rope rotation with one leg lifted up.

Each time the rope passes under you, the lifted foot should be returning to the ground and the other should be coming up. Remember to stay on your toes the entire time.

Boxer Skip

The boxer skip is similar to the run in place. You’re really just alternating your weight between each foot with each bounce.

You’ll barely lift your feet and you can tap the ground with the toe that isn’t supporting your body.

Run in Place High Knees

The next move we’ll show you here is the run in place high knees. This is just like the run in place, but when you lift up each leg you will bring your knee up high, to about the height of your waist or so.

You really want to get a good bounce off of each foot so that you are able to get your legs up high enough.

This is actually a very hard exercise that burns a lot of calories and expends a lot of energy.

Double Under

For this move, you want to jump higher so that you are in the air longer and you have more time for the rope to rotate twice before you hit the ground again.

It’s a difficult move that definitely takes some practice, but if you stay consistent and do the right form, you will eventually get it down.

Side Swipe

This a great move that will help you tone your arms a bit as you move them back and forth, side swiping one side then side swiping the other.

Instead of jumping through the rope, you’ll be swinging it around the side of your body. After the rope does a rotation on one side, you’ll swing it around on the other side.

As you can see, this a cool looking move and makes you look like a boxer or a ninja. It’s also fun to do and gives you a great workout.

Criss Cross

The final move we’ll go through today is the jump rope criss cross. This move involves what we call, “putting the guns in the holster.”

Basically, what you want to do is take each arm across your body to the other side so that your arms are crossed. As the rope comes around, you will jump through it as it is crossed with your arms.

After you jump through it, you’ll bring your arms back to their normal position and keep jumping the regular bounce.

Feel free to continue criss crossing on every other bounce, or just as frequently as you want. Whatever feels right is what you should do. Remember, we’re here to have fun.

Once you get these exercises down (and even if you can only do the regular bounce), it’s time to make a workout with them.

Angels’ Jump Rope Workouts

What you want to do with these workouts is dedicate about 20 to 30 minutes and go all out.

If you can only do the regular bounce, that’s totally cool. You’re ready to get started.

Once you start getting some new moves down, you can start incorporating them into your workouts. The more moves you learn, the more you can mix up your workouts and the more fun they will be for you.

Mixing up your workouts is great for keeping them unique and fun, so we highly recommend you continue to focus on learning new moves and tricks.

We recommend that you perform these workouts at least three to five times a week. If you want to do some other calisthenics or body weight training, that’s great too. But the one main thing you need to do is stay consistent. These Victoria’s Secret models have amazing results because they work hard all the time.

They do these high-intensity workouts regularly and consistently.

How to Get Started

If you’re wondering how to get started, it’s really easy.

First, get yourself a jump rope. If you aren’t sure whether you’re going to enjoy jumping rope and don’t want to invest in a nice rope, no problem. You can pick up a cheap on online or at your local sporting goods store.

If you are pretty sure you want to get into and stick with jumping rope, we recommend the Crossrope, which you can get here for 10% off. These really are the best rope we’ve found.

Second, once you’ve got your rope, you can join our four-week jump rope challenge, where we give you four weeks of jump rope workouts. You can check that out here.

Other than that, you just need to get started. After reading this article, you know what to do. But here’s a recap to remind you.


Here’s a recap of the moves and exercises you learned, as well as the basics for creating your own workout. Know that if you do these workouts consistently, you will get in great shape and you’ll start getting that lean, tight body. All this hard work will definitely pay off. Plus, you’ll have a blast doing it.

First, here are the moves we taught you above:

  • Run in Place

  • Boxer Skip

  • Run in Place High Knees

  • Double Under

  • Side Swipe

  • Criss Cross

Then, we explained that you can easily turn any jump rope moves into a workout by doing the following:

  • 20 to 30 minutes of high-intensity jump rope workout

  • 3 to 5 times per week.

  • Do any combination of moves that you want.

That’s it fam! You now know what it takes to get that amazing, fit Victoria’s Secret body. Stay consistent and that’ll be you.

Don’t forget fam:



Sign up to get free workouts, lifestyle tips, special offers, and more!