If you wanted to remix your workout routine, try borrowing some moves right from a Victoria’s Secret model. Here, rising runway star Roosmarijn de Kok and her trainer, Joe Holder, share some of their best, most effective exercises.
With six years in the modeling business, the Dutch stunner has also worked with Balmain, Tom Ford, and Swedish fast-fashion giant H&M. Beyond her interests in fashion, she’s also a wellness enthusiast who is currently getting her scuba certification, which means she’ll need to be physically fit to successfully complete her training.
Joe Holder is a former wide receiver on the University of Pennsylvania’s football team, so it’s safe to say that his athleticism coupled with his passion for fitness and healthy living made a transition into personal training a natural fit.
Need further proof that de Kok and Holder’s workout routine will challenge you at the gym and actually achieve results? Look no further than Holder’s impressive roster of clients, which includes some of the most recognizable names in the fashion industry: VS models Georgia Fowler and Megan May Williams, fashion luminaries Riccardo Tisci, Virgil Abloh, and groundbreaking supermodel, Naomi Campbell. If it’s good enough for Naomi, then sign us up!
Below are nine moves that you can execute in the gym to achieve your fitness goals.
Filmed at Performix House.
Glute Walks: “It’s a nice, easy, primer warmup exercise to get her engaged and get those glutes and legs working,” explains Holder.
Reps: 30 to 50 steps and be sure to switch directions and repeat
Pro Tip: Stay down and keep your toes square.
Sled Push: “You need to make sure your form is of high-quality, you don’t need to do a lot of this to get your core engaged you have to have a quality plank position,” says Holder. “Roos is driving through those legs, the strength component here. The sleds are one of those favorites that won’t add any unnecessary bulk.”
Reps: 5 X 50 yards
Pro Tip: Keep your core engaged.
Battle Ropes: “Roos needs to make sure she has a good base, a slight bend of the knees, similar to how we had with the band.” As you make a wave with the ropes, your heart rate increases, so your posture needs to be good. For conditioning, Holder explains that your resting heart rate needs to be of “high-quality” which “will make everything easier.”
Work: 15 seconds and rest 30 seconds
Pro Tip: Stabilize your core and control each movement.
Med Ball Throws: This is a chance to work your core. “You want to get the core involved in everything, ’cause we don’t want to do excessive isolation when she exercises, and integrate other full-body patterns, we’re able to get more bang for our buck.” Holder’s goal when working with his clients is to increase their athleticism overtime “so their body moves better, so when they’re working out by themselves, everything will do what it should.”
Sets: 5 X 10 Throws
Box Jumps: This has two aspects, first stick your landing to absorb the force, and then create it again quickly in jumping, exploding through the ground and then up. “You have to absorb force, then be able to create it quick.”
Reps: 5 X 10
Jump Rope: “An easy, simple tool you can have around the crib or at the gym.”
Pro Tip: A jump rope is a great tool for active recovery. You can use it for conditioning and in-between rounds of strength training or band work “just to keep it moving.” Holder says, “If you’re out there and you want to get better, you want to get fitter, and do something that’s not too overwhelming, the jump rope is really the way.”
Landmine Deadlift: “A common misconception is that weights will bulk you up, but there’s a huge difference between strength and muscle building,” he tells us. “Often times, when you’re going for a steady space goal, you have to stay strong, ’cause that helps with structural insurance, and injury prevention basically. Oftentimes you can go harder in conditioning drills than those isolation drills.”
Sets: 3 X 8-12 Lifts
Pro Tip: Focus on hinge pattern.
Single Arm Lunge with Rotation: One of Joe’s favorite movements will allow you to work a few different parts of the body. “All of these moves should flow into each other to make the overall movement high-quality,” he says. That means keep your arms long, your core engaged, and when you step through, be sure to control your movement and avoid arching your back.
Sets: 3 X 10 on each side
Pro Tip: Stabilize core and pivot off the opposite foot.
Air Resistance Bike: Depending on how hard you go on the bike it can serve as a recovery to a higher intensity workout. “You can use it a lot of different ways to maximize results.”
Sets: 10 X 15-second sprint and 30-second rests
Pro Tip: Seat height should match hip height.
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