• Self.com

  • Self.com

  • Self.com

  • Self.com

  • Self.com

Get toned the same way Victoria's Secret angels Adriana Lima and Doutzen Kroes do with this workout by model trainer Michael Olajide Jr.

What: Getting toned the same way Victoria's Secret angels Adriana Lima and Doutzen Kroes (center left) do it. They owe their defined, jaw-dropping curves to Olajide's fat-melting, muscle-sculpting moves.

Grab: A jump rope and a 10-pound body bar

How: Your wing-worthy figure takes 3 sets of each move three times a week (alternating days).

  • 1. Rope ‘em in

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    Stand with feet together, knees soft, elbows bent 90 degrees, holding jump rope handles with rope behind you. Jump over rope slowly, landing in a squat each time (as shown). Continue for 1 minute.

    Works abs, butt, thighs, calves  

    Related: 20 Superfoods For Weight Loss

  • 2. Take flight

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    Start in a deep squat with feet wider than hip-width apart, toes out, fingertips on floor between feet. Explode up onto balls of feet, extending arms overhead with palms forward, legs wide (as shown). Jump back to start. Repeat for 1 minute.

    Works butt, thighs, calves

    Related: 5 Ways to Burn 500 Calories

  • 3. Picture-perfect punch

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    Stand with feet slightly wider than hip-width apart, knees soft, elbows bent, hands in fists in front of face. Punch right arm forward (as shown). Switch sides; repeat. Move slowly at first, then pick up the pace, alternating punches for 2 minutes.

    Works, shoulders, arms, back, abs

  • 4. Hot-body bar

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    Stand with feet wider than hip-width apart. Hold bar with both hands in an overhand grip, palms at center, elbows bent and resting on top of bar, arms parallel to floor. Tilt to right so upper body is parallel to floor (as shown). Return to start. Switch sides; repeat. Continue for 1 minute.

    Works shoulders, back, obliques

    Related: 6 Moves To Resize Your Butt and Thighs

  • 5. Catwalk cross

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    Stand with feet together, knees soft, elbows bent 90 degrees, holding jump rope handles with rope behind you. Swing rope overhead, then cross arms in front of body and jump over rope (as shown). Continue for 3 minutes.

    This article originally appeared on Self.com