Adriana Lima’s Victoria’s Secret & Boxing Fitness Transformation
Adriana Lima, one of the most famous Victoria’s Secret Angels, is known for her lean, toned, and strong physique. To maintain her runway-ready body, Adriana combines boxing with a rigorous workout routine and a balanced, clean diet. In addition to her modeling career, she embraced boxing as a powerful way to stay fit, improve her endurance, and sculpt her body. Here’s everything you need to know about Adriana Lima’s workout routine, diet, and fitness secrets!
Adriana Lima’s Fitness Philosophy
Adriana Lima focuses on maintaining a strong, lean, and sculpted physique. Her fitness routine is centered around functional strength, cardiovascular endurance, and body sculpting. She emphasizes high-intensity training and weight management, while also maintaining her signature toned figure.
📌 Training Details:
✔️ Boxing as a key workout for cardiovascular fitness and toning
✔️ Strength training to build lean muscle and sculpt the body
✔️ High-intensity interval training (HIIT) for fat burning
✔️ Emphasis on core strength and flexibility
✔️ A balanced routine that incorporates full-body workouts
Adriana Lima’s Workout Routine
Adriana Lima incorporates a combination of boxing, strength training, and full-body workouts to stay fit and lean. She avoids extreme cardio and focuses on strength training to build and maintain lean muscle.
Day 1 – Boxing & Upper Body
| EXERCISE | SETS | REPS |
|---|---|---|
| Boxing Training (Shadowboxing, Heavy Bag, Sparring) | 1 | 30-45 minutes |
| Dumbbell Chest Press | 4 | 12 reps |
| Triceps Dips | 3 | 12 reps |
| Push-Ups | 3 | 20 reps |
| Dumbbell Shoulder Press | 3 | 12 reps |
Day 2 – Full Body Strength
| EXERCISE | SETS | REPS |
|---|---|---|
| Squats (Bodyweight or Weighted) | 4 | 15 reps |
| Walking Lunges | 3 | 12 reps per leg |
| Glute Bridges | 3 | 20 reps |
| Plank | 3 | 45 seconds |
Day 3 – Boxing & Core
| EXERCISE | SETS | REPS |
|---|---|---|
| Boxing Training (Shadowboxing, Speed Work) | 1 | 30-45 minutes |
| Russian Twists | 3 | 20 reps |
| Bicycle Crunches | 3 | 20 reps |
| Leg Raises | 3 | 15 reps |
Day 4 – Active Rest & Stretch
| EXERCISE | SETS | REPS |
|---|---|---|
| Light Yoga or Stretching | 1 | 45 minutes |
Day 5 – Boxing & Lower Body
| EXERCISE | SETS | REPS |
|---|---|---|
| Boxing Training (Heavy Bag, Footwork) | 1 | 30-45 minutes |
| Deadlifts | 4 | 12 reps |
| Step-Ups | 3 | 12 reps per leg |
| Jump Squats | 3 | 12 reps |
Day 6 – Full Body Strength
| EXERCISE | SETS | REPS |
|---|---|---|
| Push-Ups | 3 | 20 reps |
| Plank to Push-Up | 3 | 10 reps |
| Squat to Press | 3 | 15 reps |
Day 7 – Rest
| EXERCISE | SETS | REPS |
|---|---|---|
| Rest or Light Stretching | – | – |
Adriana Lima’s Diet Plan
Adriana follows a clean diet that supports her fitness and modeling career. She focuses on whole foods, lean proteins, healthy fats, and fresh vegetables. Adriana is mindful of portion control and avoids heavy processed foods. Her approach to nutrition is about fueling her body with the right nutrients for performance and recovery.
📌 Macronutrient Breakdown:
✔️ Protein: 30-35%
✔️ Carbs: 40-45%
✔️ Fats: 20-25%
Adriana Lima’s Daily Meal Plan:
Meal 1 (Breakfast):
- Scrambled Egg Whites with Spinach
- Oatmeal with Almond Butter and Banana
- Green Tea
Meal 2 (Mid-Morning Snack):
- Apple with Almonds or Walnuts
Meal 3 (Lunch):
- Grilled Chicken Breast with Quinoa and Steamed Vegetables
- Mixed Green Salad with Olive Oil Dressing
Meal 4 (Afternoon Snack):
- Protein Shake (with almond milk and berries)
- Carrot or Cucumber Sticks
Meal 5 (Dinner):
- Grilled Salmon or Turkey with Sweet Potatoes
- Steamed Broccoli or Asparagus
Meal 6 (Optional):
- Dark Chocolate or Protein Bar
Adriana Lima’s Supplement Stack
Adriana uses a few key supplements to support her high-intensity training and recovery. While she keeps it simple, her supplement stack helps her stay lean, healthy, and energized.
📌 Common Supplements Adriana Uses:
✔️ Whey Protein – For muscle recovery and post-workout support
✔️ BCAAs – To minimize muscle breakdown during intense training
✔️ Fish Oil – For heart health and joint mobility
✔️ Multivitamins – To fill in nutrient gaps
✔️ Collagen – For skin elasticity and joint health
Adriana Lima’s Fitness Secrets
1️⃣ Boxing for Full-Body Conditioning: Adriana integrates boxing into her routine for its fat-burning and muscle-toning benefits.
2️⃣ Strength Training for Lean Muscle: She focuses on strength exercises to build lean muscle without adding bulk.
3️⃣ Rest & Recovery: While her workout routine is intense, Adriana places a strong emphasis on proper rest and recovery.
4️⃣ Balanced Diet & Portion Control: She maintains a clean diet with balanced portions to fuel her body for intense workouts.
5️⃣ Mindset: Adriana believes in consistency and staying motivated, both in her workouts and nutrition.
Final Thoughts
Adriana Lima’s fitness routine is the perfect mix of boxing and strength training to achieve a lean, toned, and powerful physique.
- Boxing workouts for conditioning and toning
- Strength training for muscle definition
- A clean, balanced diet for overall health and performance
💡 Want to train like Adriana? Incorporate boxing into your routine, focus on strength training, and fuel your body with clean, nutrient-dense foods!
