Your Cart is Empty

5 Steps To Get VS Model Rosie's Smoking Hot Body!

June 18, 2015 2 min read

The sexy, fine-toned supermodel's physique didn't come without commitment.   Rosie Huntington-Whitely's sleek, lean legs and sculpted frame is the result of some hard hitting, intense training. Check out Rosie revealing how she works for her sought-after sexiness on Instagram. In super high speed, the video shows Rosie and trainer Erica Hood work through their routine including stability ball training, ankle weight leg lifts and jumping jacks.  If you want to hit it like Rosie, expert trainer to the stars Astrid Swan recommends these key moves. #1 Cardio warm up Beginning with a 5 minute warm up of light cardio (a jog or jumping jacks) will get your heart racing and your body ready to workout. #2 Kick backs "Kick backs" are the secret to help sculpt Rosie's tight and toned butt and engage her abs. “Start on all fours, pull your knee into your chest and flex your foot as you extend the leg back.” Astrid explains. "Remember to hold your leg straight, keeping your abs engaged, and then bend your knee and extend back 20 times to work your hamstring. Repeat on the other side." #3 T planks Rosie's killer abs and beautifully toned shoulders are all thanks to T planks! “While in pushup position, with your legs slightly wider than hip width, open up your body to the side by lifting one arm up to the sky–remembering to keep your hips up–and then return back to pushup position and repeat the other side. Do 20 (10 per side) to tone the shoulders, back and core.” Astrid says. #4 Pikes on stability ball This is an advanced exercise, even if Rosie makes it look like nothing. "With your hands on the floor, feet on the stability ball, pike your hips up to the ceiling as you draw your belly in, roll the ball up towards your hands and with control return back to starting position. Go for 10-20 reps.” says Astrid. There is an alternative if you can't handle it, or you don't own a stability ball. “In top plank position, walk your feet forward towards your hand as you draw your hips up to the ceiling, crunch your belly and slowly walk your feet back to starting position. 10-20 reps.” she recommends. #5 Bridge roll ups Astrid reveals how to replicate this signature Rosie move. “Lay on the floor, bend your knees and extend your hands straight down by your side. Line up your heels with your finger tips. Lift hips up, squeeze and slowly roll back down." says Astrid. The ball acts as an extra burn for your inner thighs, glutes and the back of your legs. Use a towel if you do not own a ball, or doing without is perfectly fine.   Following these 5 key workouts will have you seeing Victoria Secret Angel results in no time! Try them and show us your before and after pics!        

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.