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. About her trainer, Justin Gelband, she says:
WITH JUSTIN IT’S NOT ONLY ABOUT GETTING YOU INTO SHAPE BY TRAINING, IT’S EVERYTHING IN BETWEEN. HE HAS TAUGHT ME SO MUCH ABOUT NUTRITION, HEALTH, AND GENERALLY UNDERSTANDING HOW MY BODY FUNCTIONS, INSIDE AND OUT. FOR ME, IT’S BECOME A TOTAL ADDICTION.
Candice Swanepoel Workout Routine = Train Like An Angel Body Circuits
Candice Swanepoel’s trainer, Justin Gelband, says:
MOST OF THE GIRLS ARE CONCERNED ABOUT THEIR BUTT, HIPS AND THIGHS. I DEVISE A CIRCUIT CLASS BASED ON ALL THE DIFFERENT BODY PARTS. I MIX IT UP AND DO DIFFERENT THINGS IN EVERY WORKOUT, WHICH IS WHY THE GIRLS LIKE MY TRAINING SO MUCH, THEY NEVER KNOW WHAT THEY’LL BE GETTING.
So, he has created workout routines that are broken down into various body parts, that he has all the Victoria’s Secret Models do 3-4 times per week: Cardio/Butt/Arms/Core. Candice Swanepoel says that she goes 2 days on, followed by one day off.
Train Like an Angel: Butt Circuit
Do 12-15 reps, for each leg, exercise. Go slow, and feel the burn as you go. Candice Swanepoel uses ankle weights (Get on Amazon) to amplify her workout. Ankle weights will add difficulty, but more quickly tone your legs and ʙuтт.
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
I EXERCISE A LOT, 4 DAYS A WEEK IF I CAN. I’VE BEEN WORKING OUT WITH A TRAINER FOR YEARS, SO MY BODY IS LIKE A MACHINE, WHICH IT NEEDS TO BE – PEOPLE DON’T REALIZE HOW PHYSICAL A MODEL’S JOB IS. SO, STAYING IN SHAPE HELPS ME DEAL WITH WORK AND TRAVEL.
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. Look for Resistance Bands on Amazon that come with a door attachment. The attachment is great, especially if you don’t have a partner or trainer to hold the other end for you.
Resistance bands emphasize three planes of motion: front, side, and angle. This is to tone the front, back, and sides of your arms. As seen in the exercise video below, do 12-15 reps for each exercise. Go slow, and feel the burn as you go for that 15th rep.
Slight Incline bicep curls
Tricep extensions
Straight bicep curls
Decline bicep curls
Stretch (3-5 mins)
Wood Choppers
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
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
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)
Candice Swanepoel Workout Routine
When she’s traveling, or just can’t make it to the gym, Candice Swanepoel has one go-to workout. Candice Swanepoel does things that you can do at-home, or in a H๏τel. Always start with a warm-up, then move onto the workout.
When asked why she is so fit, Candice Swanepoel says:
BECAUSE IT’S MY JOB TO BE, I SUPPOSE. BUT I LOVE FEELING FIT AND STRONG AND HEALTHY. LIFE IS BETTER FOR ME THAT WAY.
To make workouts fun, Candice Swanepoel says:
I ALWAYS UPDATE MY PLAYLISTS, AND I WEAR SOMETHING I FEEL SEXY IN. LIKE BRIGHT, FUN COLORS.
Candice Swanepoel Diet
The Candice Swanepoel diet isn’t one to follow, unless you have a similar, gifted metabolism. Candice grew up on a farm in South Africa, where she ran around all day long. She couldn’t stop. Even today, it’s hard to find her in one place for long.
Her metabolism is the same way. It’s so erratic, that she has to eat a lot just to maintain her weight. Recently, she talked about what she likes for breakfast:
I LOVE A GOOD BREAKFAST. I LOVE CROISSANTS. EGGS, BACON. I LOVE VEGETABLES, I LIKE OMELETS. RAISINS.
Her Victoria’s Secret page says that her go-to breakfast is:
Pain au chocolat, coffee, Coco Pops and fruit.
She also covers the basics, admitting she drinks a lot of water and gets sufficient rest:
I DRINK A LOT OF WATER. AND SLEEP, THAT’S THE MOST IMPORTANT THING FOR ME. TO HAVE A GOOD NIGHT’S REST BECAUSE NO MATTER WHAT YOU DO, IF YOU DON’T SLEEP AND REST, YOU’LL LOOK TERRIBLE.
Candice Swanepoel says her diet is about:
NATURAL PRODUCTS, LOADS OF EXERCISE AND VEGGIES. PROTEIN. YOUR BODY IS A MACHINE. LEARN THE RIGHT WAY TO TAKE CARE OF IT.
Most importantly, she now says that incorporating leafy greens into her diet is essential. Per calorie, leafy greens are the most nutrient dense food. When she was 17, she said she would gain weight in the face. Now, because of her workouts, she can eat anything and still be thin.
WHEN I WAS YOUNGER IT USED TO AFFECT ME A LOT MORE, I WOULD FEEL IT IN MY FACE, BUT AS I’M OLDER I CAN EAT WHATEVER I WANT. TO FEEL GOOD AND HEALTHY, I EAT A LOT OF VEGETABLES, DRINK A LOT OF WATER, AND I EAT A LOT OF MEAT LIKE STEAK BECAUSE I WANT TO BUILD MUSCLE.
She says she never deprives herself. If not training for a show, she says:
I’LL INDULGE IN PASTA, PIZZA, AND LOTS OF YUMMY THINGS.