How Alessandra Ambrosio Got Victoria's Secret Runway Ready in 2 Weeks

10/28/2024 03:23 PM

After announcing her retirement in 2017, Alessandra Ambrosio made a much-anticipated return to the 2024 Victoria's Secret Fashion Show runway earlier this month. But not before undergoing an intensive two-week fitness and health regimen to get Angel ready.

As her trainer, Ludi Delfino, exclusively shared with Us Weekly, she and the supermodel, 43, took to daily circuit training that combined a mix of one hour of resistance and weight training with 30 minutes of cardio.

To boost Ambrosio's motivation even more, the supermodel occasionally completed workouts with a friend. "It makes it a little bit more competitive and fun," Delfino revealed. On occasion, she'd increase Ambrosio's workouts to twice a day by adding on a barre or yoga class.

As Delfino shared, Ambrosio's goal was to look and feel her best, which meant shedding two to three pounds before gracing the lingerie-laden runway.

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The key, the trainer said, was increasing Ambrosio's cardio and cutting down on carbohydrates. Ambrosio's cardio workouts consisted of either 30 minutes on the treadmill or StairMaster prior to weight and resistance training to get her heart rate up.

When it came to her diet, Ambrosio limited carbs at breakfast and lunchtime. After starting the day with whole grain toast, eggs and a side of berries, Ambrosio enjoyed a serving of lean protein and lots of leafy vegetables for lunch. She also ate complex carbohydrates such as sweet potato, pumpkin or squash, which, as the trainer explained, are ideal for giving your body the energy and fuel it needs to sustain daily workouts.

After her workouts, Ambrosio added more protein to her body with a shake that combined whey powder, spirulina, cacao, fresh berries and, on occasion, a single banana as a natural sweetener. (See the full recipe below.)

For dinner, the supermodel ate more leafy greens with salads topped with olives, avocados, hemp seeds and other healthy fats, which help with brain function and also keep you feeling full, Delfino noted.

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"Our goal was to burn body fat and maintain lean muscle mass," Delfino said. "And most importantly, she needed to feel good, because when you're working out six days a week … it's hard on your body."

While Ambrosio and Delfino engaged in full-body workouts, they placed special emphasis on the "booty, legs and abs," which are as essential to the success of a Victoria's Secret Fashion Show as the larger-than-life angel wings.

To achieve a supermodel-worthy posterior, they incorporated a mix of squats, lunges, step-ups and hinges. Ambrosio completed these workouts with ankle weights totaling eight pounds, and performed 12 to 15 repetitions on each side three times.

To achieve a toned midsection, Ambrosio performed multiple planks for one minute and 15 seconds each followed by mountain climbers to work the lower abdomen while getting her heart rate up. These were usually coupled with leg raises and flutter kicks for 30 to 40 seconds each.

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The trick, Delfino said, is to switch things up to keep your body guessing. "You don't want to get your muscles used to the same exercises."

During resistance training, Delfino and Ambrosio added in jump squats and jump lunges to work out the model's glutes while also using her own body weight. She applied the same method on the stairs, taking one step before jumping the next two.

Ambrosio also performed sidewalks on the Stair Master to ensure her legs and thighs looked toned from every angle.

Considering VS angel wings can weigh up to 40 pounds, they also focused on strength training the upper body through both lateral pulls and rowing exercises.

Outside of the gym, Delfino credited Ambrosio's time spent playing with her two children — Noah and Anja — a workout in and of itself. "Just life, right? That's good for the wings and a strong back."

To combat soreness, Ambrosio indulged in regular sauna sessions, dips in the plunge pool and stretches with foam rollers to target the back. "You have to do a lot of recovery when you're doing that much exercise," Delfino said.

Combined with intensive circuit training and cardio, Ambrosio's hard work paid off. After walking the runway, she thanked her entire glam squad, including Delfino, gushing, "I couldn't have done it without this girl!" Delfino said with a laugh: "Afterwards, [Alessandra] joked that she didn't want to see me for two weeks after that."

And after two weeks of nonstop training, we'd say Ambrosio earned it.

Recipe: Alessandra Ambrosio's Post-Workout Superfood Smoothie

Ingredients:
1 cup unsweetened coconut milk (or nondairy milk of preference)
1 teaspoon spirulina powder
1 tablespoon raw cacao powder
½ cup mixed berries (or your favorite berries)
1 tablespoon hemp seeds
1 to 2 scoops of grass-fed whey protein
½ small avocado
1 small ripe banana
1 handful of spinach
2 ice cubes

Instructions:
Add the coconut milk (or nondairy milk of choice) to a blender
Add spirulina, cacao powder, mixed berries, hemp seeds, whey protein, avocado and spinach
Peel banana and add it to the blender
Add ice cubes
Blend on high speed until smooth and creamy
Pour into a glass and enjoy!