HOW TO TONE YOUR BUTT IN 15 MINUTES

The surprisingly simple last-minute routine the models used right before the show. Courtesy of Dogpound trainers Kirk Myers and Dara Hart.
By: Noah Lehava
Photography: Jake Rosenberg

We’ve had a busy last couple weeks quizzing pretty much every single model walking down the Victoria’s Secret runway tonight (the VS show airs on CBS at 10 PM EST!) on all their really *intense* workouts. It’s been hard work for us (JK! We mostly just watched). There was one spot we found ourselves returning to time and time again (and what we’re considering to be the ~official~ gym of the VS show), Dogpound in New York, where everyone from Taylor Hill to Jasmine Tookes and Josephine Skriver get into Angel shape. We witnessed the product of their months spent in the gym backstage at the VS show filming just last week—and, yes, the abs outnumbered the wings.

So it was no surprise that their trainers, Kirk Myers and Dara Hart, sent the girls off to Paris with six last-minute sculpting and toning moves (you’re probably going to want to copy) to do right before slipping into their Swarovski-encrusted bras and oversized wings, and, you know, being broadcast to millions.

MOVE #1

SLOW SPEED SKATERS

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Standing, lunge forward with left foot, bending knees 90 degrees. Jump as high as you can, swinging arms overhead and switching legs in air. Land with arms by sides and right foot forward, immediately bending knees. Continue quickly alternating sides.

. Complete 20 lunges alternating sides.

MOVE #2

BOOTY KICKS

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On all fours, straighten one leg out. Lift upwards, squeezing through the glutes.

Do this for 20 reps and pulse for 20 counts on each side.

MOVE #3

SUMO JUMP SQUATS

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Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.

. Complete 25 reps.

MOVE #4

REVERSE LUNGE KICKS

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To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg

. Complete 15 reps on each leg.

MOVE #5

STEP UPS TO SHOULDER PRESS

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Stand with dumbbells grasped two sides facing side of bench. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs

Complete 15 reps on each leg.

MOVE #6

STAIR RUN

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Run up and down the stairs 10 times.

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