Shadowing Practice: Victoria's Secret Model Diet + Workout Routine - Learn English Speaking with Video
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185 sentences
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I think you know what this is.
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Our Super Bowl was on last night.
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Actually, last month, but I'm not so fast with editing.
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And I'm not the only one who sat like this wondering one thing.
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And I'm telling you, Bob, with a body like that, a face like that, and legs like hers.
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Let's see what it takes to be an angel. That was so great.
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And this was already like take four it's the best I have I'm sorry
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I need to get something off of my chest so
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while today's breakfast is everything that I dream of
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when I think about breakfasts it is also my first
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and almost final carb source that I'll be consuming today
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which is something that I am a little bit afraid of so for breakfast I'm going to be eating like Gigi Hadid.
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While I found some videos that she loves a full English breakfast, I also found this menu that I get to pick from.
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And this is what I decided to go for.
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So I have some toast, basic white toast, which is amazing.
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And I have my eggs, which I'm going to scramble.
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And then I have some orange juice with mango and apple, but mainly orange juice.
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I'm going to start making breakfast and then we're going to train almost immediately after.
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Reason being is that this is my only source of carbs for the day and it is mainly simple carbs.
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So it will give me a quick burst of energy, which is great because I've seen the training style and it is pretty intense.
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So I need all the help that I can get.
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So let's start with making breakfast.
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Nice.
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And here we have Gigi Hadid's breakfast.
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So in terms of aesthetics, I'm not sure.
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But in terms of me being excited to eat this, 100%.
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Let's do a taste test.
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As if I've never had this.
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You know when you go to hotels and you go to the breakfast bar
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and then they have those huge metal tins
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and then it has a lot of scrambled eggs in it
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and you just have to cut a corner and then that's your piece
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and then it kind of tastes like it might have been made the day before and just been reheated.
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Kind of similar.
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It's great, but it could use a bit of help, a bit of spice, a bit of extra flavor,
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maybe some greens, maybe some shibby flakes, but it's good.
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It's good.
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It is toast with eggs, which is delicious.
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And then my orange juice.
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Love it.
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It is game time.
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Now I know that there are a lot of people who will assume
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that because these girls are models that they are training like actual angels.
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Very soft, very gentle, maybe low intensity, low resistance or high cardio only workouts.
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But that couldn't be further from the truth, because these girls train like absolute machines, which I absolutely love.
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And today we're going to train like Adriana Lima, who has a preference for boxing style workouts,
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which I have a lot of experience with a lot of different training styles, but I've never done boxing.
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So don't judge me for my form.
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So this is going to be fun.
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This is going to be intense.
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And let me take you through the workout.
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We're going to start with jumping rope.
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But before we're going to do some jumping rope.
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We're going to warm up by doing some jumping jacks.
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So I'm going to do two minutes of jumping jacks.
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I feel like my follow -along career has prepared me for this exact moment in time,
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needing to do two minutes of jumping jacks on the spot.
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Let's see what we have going on next.
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Good, let's get a little faster, good, nice leg, bouncing on the toes, that's quick, that's great.
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Okay, if I can do math correctly, we have five minutes of jumping rope ahead of us.
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We first have a basic jump, aka the only jump that I can do, for three minutes.
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Then we have a one minute high knees, and then we have a one minute double under, which I cannot do a one minute double under,
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but I'm going to try.
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We're just going to figure this out as we go.
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This was really tough.
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I definitely have to practice more.
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So I do jumping rope, but just at an easy pace.
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And no high knees, no double unders.
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I can do two double unders, but you can tell by how I'm jumping.
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I am not graceful at all.
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I need to get into like a rhythm.
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There's no rhythm here.
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It was just survival.
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Anyway, we're moving on with the second part of the workout, which is going to be boxing.
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We're going to start off with the jab, turns into an uppercut, a hook, and then repeat the jab.
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We're going to do a jab,
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uppercut, hook, jab combination for 64 sets each arm with a 1kg dumbbell,
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because that's the lightest one that I have, which does not sound like a lot.
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But if you have to do 64 sets times four exercises basically per arm with a 1 kg dumbbell,
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you are going to feel it.
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After doing seven minutes of jumping, this is fun though.
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I might film it as a follow -along workout one day.
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I'm gonna prep you up
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and then let's get started this felt extremely awkward as i was doing it
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and after recording this video i was thrown into a boxing algorithm
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and then i figured out
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that i actually should have done a hook on the opposite side opposite side it makes anatomically more sense
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which is why I was really struggling with the flow of transitioning between the uppercut into the hook.
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I did it, but this was my good side.
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But this workout showed me that if you want to do more cardio instead of just doing running or HIIT workouts,
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boxing is actually really fun to do, because the time flew by so quickly
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and the next day I was extremely sore everywhere in my upper body not just in my shoulders
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but in my biceps my triceps my back it was intense
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my shoulders are incredibly sore
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i feel like this was just as much a physical challenge as it was a mental one
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because trying to keep track of the sets
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that you need to be doing
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while also counting simultaneously was a bit of a challenge i think
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that i need some boxing lessons
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because i don't know where my uppercut was coming from but it felt like there was no flow in between the jab,
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the uppercut and the hook.
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But I tried.
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And you can definitely tell that the more
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that you practice movement patterns the easier it is for your brain to make that connection.
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But I definitely need maybe 9 ,000 more hours of boxing before I'm finally able to give a good solid jab.
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Let's move on to the next exercise which is a strange one.
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The bar is out in front of you and then you pull that bar in and out.
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My quads!
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This was one of those exercises where when I see it,
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I'm like, I'm not really sure what we are doing here and if it's the most efficient way to train.
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I'm not sure about what my arm was doing, but my quads.
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If you start your training with seven minutes of jumping,
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then any hold that you'll do is extremely extremely challenging.
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I just couldn't do it.
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My quads are burning.
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One, two, three, four.
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Good.
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Four more.
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One, two, three, four.
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Okay, it might be just me, but I feel like we forgot some key information there,
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which is how long or how often we actually should be doing that set.
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I have no idea.
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We need to do the slide, slide, duck, duck.
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I have gloves.
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I don't have a friend that's fine it's sad
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that i could do it by myself so i think
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that i'm just going to do it two sets of 64 times
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and i think then we're done with this workout okay duck duck
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this day gave me the highest strain i had all week i keep track of my workouts
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and my recovery and my sleep and my period all with my whoop.
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I believe that my whoop is the reason why I never had to deal with overtraining or under recovery.
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Because when I see that I'm redlining, I will always take a break simultaneously.
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When I see that I can kind of push myself a little bit harder, I will actually do so.
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In case you want to try a walk for yourself, I have a month for free to offer you.
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It is in the description box down below.
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That being said, let's get back to the video.
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I am done.
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That's really all I have to say.
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Quads are burning.
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My shoulders are burning.
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My head is burning.
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I know my form is very much up for discussion.
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Don't want to talk about it.
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We're just going to ignore it.
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I had a lot of fun trying at least but again my head hurts.
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So I'm going home and I'm going to make lunch.
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Now unfortunately I already spilled the beans and we both know
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that my lunch will not include any carbs which is very unfortunate because all I want to do now is eat carbs.
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Being an angel isn't easy.
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We are going to prep the viral lunch by Bella Hadid.
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Here is my recreation of the viral
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Bella Hadid salad.
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Our protein source is the parmesan cheese.
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So I added quite a lot of it.
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And then we have arugula, we have paprika, we should have had cucumber, which I don't have.
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And then as a healthy fat source, we have an avocado.
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Smells amazing because of the balsamic dressing or glaze that I put on top of it. So cheers.
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If you've seen my previous video, then you know that how much you are consuming plays a big role in what you look like.
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It determines your body fat percentage.
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It also influences how much muscle mass you can build, because protein is really important for it.
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But these girls not only pay attention to how much they are consuming, what their daily caloric intake is,
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they also pay a lot of attention to what makes up those calories.
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They focus on eating healthy, minimally processed foods.
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They eat low carb.
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They focus on having a lot of healthy fats.
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They focus on having a lot of vegetables, a lot of fermented foods.
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Every single recipe that I found from these girls, everything was healthy.
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And that requires an iron discipline.
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So these girls may look like angels.
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They are absolute machines.
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Almost every single Victoria's Secret model or angel that I looked up had this for dinner.
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Not for every dinner every single day but it was something
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that most of them said that they would have and
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that is grilled salmon with green vegetables sometimes they would add sweet potato
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but oftentimes especially
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when preparing for a show they would just have the green vegetables
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now I thought about doing a bit of a tray bake
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but a lot of the angels have brussels sprouts with the green vegetables
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that they're having and so
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if I oven bake brussels sprouts it makes me even more bloated than
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when I paraboil them for a couple minutes
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and then fry them in the pan so
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that is what I decided I try to eat healthy most of the time
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but I'm also not perfect by the time it was evening I really noticed the low carb
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and so I got a pizza and that is the end of this video
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Vocabulary and speaking notes for this lesson
This speaking lesson is built on the video “Victoria's Secret Model Diet + Workout Routine”. The speaker keeps coming back to these words: jumping, workout, breakfast. This video has 185 sentences and 1994 words to shadow. The speech runs for 13:29. The speaker talks at a steady 148 words per minute, a comfortable pace for shadowing. Only 80% of the words are among the 3,000 most common in English, so the vocabulary is demanding.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| workout noun | /ˈwɝk.aʊ̯t/ | An exercise session; a period of physical exercise. |
| angel noun | /ˈeɪ̯n.d͡ʒəl/ | An incorporeal and holy or semidivine messenger from a deity or other divine entity, traditionally depicted as a youthful, winged figure in flowing robes. |
| hook noun | /hʊk/ | A rod bent into a curved shape, typically with one end free and the other end secured to a rope or other attachment. |
| duck noun | /dʌk/ | Any of certain aquatic birds of the family Anatidae, having a flat bill and webbed feet, distinguished from swans and geese by generally being smaller and… |
| rope noun | /ɹoʊp/ | Thick strings, yarn, monofilaments, metal wires, or strands of other cordage that are twisted together to form a stronger line. |
| vegetable noun | /ˈvɛd͡ʒ.tə.bəl/ | A plant raised for some edible part of it, such as the leaves, roots, fruit or flowers, but excluding any plant considered to be a fruit, grain, herb, or spice… |
| quad verb | /kwɑd/ | To fill spaces in a line of type with quads. Also quad out. |
| egg noun | /ɛɡ/ | An approximately spherical or ellipsoidal body produced by birds, insects, reptiles, and other animals, often housing an embryo within a membrane or shell… |
| intense adjective | /ɪnˈtɛns/ | Of a characteristic: extreme or very high or strong in degree; severe; also, excessive, towering. |
| juice noun | /d͡ʒuːs/ | A liquid made from plant, especially fruit. |
| toast noun | /toʊst/ | Bread that has been toasted (cooked lightly by browning). |
| consume verb | /kənˈsum/ | To use up. |
| knee noun | /ni/ | In humans, the joint or the region of the joint in the middle part of the leg between the thigh and the shank. |
| slide noun | /ˈslaɪ̯d/ | An item of play equipment that children can climb up and then slide down again. |
| simultaneously adverb | /ˌsaɪmlˈteɪnɪəsli/ | Occurring at the same time. |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| follow along verb | To continue behind or beside an animal, person, vehicle or other object, especially as a companion. | |
| figure out verb | To come to understand; to discover or find a solution; to deduce. | |
| get back to verb | Return to (an activity) | |
| look up verb | /ˌlʊk ˈʌp/ | To have better prospects. |
| make up verb | /ˌmeɪk ˈʌp/ | To constitute, to compose. |
| warm up verb | /ˌwɔː(ɹ)m ˈʌp/ | To become warmer. |
Sentences worth repeating
Short, complete lines from the video that you can reuse in everyday conversation:
- Let's see what it takes to be an angel.
- Let's do a taste test.
- As if I've never had this.
- We're going to start with jumping rope.
- Let's see what we have going on next.
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Relative clauses who / which + clause — extra information about a person or thing | one who sat · toast, which is · energy, which is |
| Present perfect have/has + past participle — a past action that still matters now | I've seen · I've never had · I've never done |
| Passive voice be + past participle — the focus is on what happens, not who does it | have been made · was thrown · being said |
| Past continuous was/were + -ing — an action in progress at a moment in the past | was doing · was really struggling · was coming |
Pronunciation to watch
The speaker uses 48 contractions and reduced forms, such as I'm, we're, don't. Say them the short way, as you hear them.
- The “th” sounds: rhythm /ˈɹɪð.əm/, mathematics /mæθ(.ə)ˈmæt.ɪks/, algorithm /ˈælɡəɹɪðm̩/, aesthetics /ɛsˈθɛt.ɪks/
- The “sh” and “zh” sounds: transition /tɹænˈzɪʃ.ən/, efficient /ɪˈfɪʃənt/, delicious /dɪˈlɪ.ʃəs/, recreation /ɹiːkɹiˈeɪʃən/, preposition /ˌpɹɛpəˈzɪʃən/
- Long words — get the stress right: simultaneously /ˌsaɪmlˈteɪnɪəsli/, incredibly /ɪŋˈkɹɛdɪbli/, mathematics /mæθ(.ə)ˈmæt.ɪks/, intensity /ɪnˈtɛnsɪti/, unfortunate /ʌnˈfɔː.t͡ʃə.nɪt/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Shadow it sentence by sentence at normal speed, repeating each one until your rhythm matches the speaker.
- Record yourself and compare with the original, paying attention to words like workout, angel, hook.
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.