.product_section .product_form, .product_gallery { opacity: 1; } .multi_select, form .select { display: block !important; } .image-element__wrap { display: none; }

Your Cart is Empty

The 4-Move Workout That Gets Rita Ora Her Toned and Taut Physique

November 18, 2015 2 min read

Celebrities certainly seem to have the secrets to attaining glowing, gorgeous physiques. Rita Ora is one of them. The SELF cover star can thank her personal trainer, Nora Alihajdaraj, for the workout that keeps her fit. “It’s like you’re an athlete,” Rita says. “You have to take care of your body so you can survive.” [caption id="attachment_126589" align="alignnone" width="598"]

(Photo: Rita Ora/Instagram)[/caption] “Rita is extremely motivated,” Nora says of the star who visits her at least three times a week when she is in London. And despite this beauty's busy schedule, she and her trainer have developed an easy yet effective routine that anyone can do just about anywhere. Ready to get the scoop?

1. Squat

Go for: 3 sets of 10 reps “This exercise works a huge chunk of the body, but mostly the quads and the glutes,” Nora says. “I always joke with Rita and say, ‘Ass to the grass, please!’—I want her getting her thighs parallel to the ground, then going even lower.”

[bctt tweet="The bonus part of this quick routine? It can be done anywhere. "]

2. Plank

Go for: 3 sets, at least 1 minute for each set “You shouldn’t be able to see a curve on your lower or upper back: It needs to be straight like a table, hips parallel to the ground,” Nora says. “During the plank, squeeze your butt—it’s part of your core, too!”

3. Burpee

Go for: 3 sets of 2 minutes; perform as many as you can for each one “You want to do these with speed and intensity to get the most out of them,” Nora says. “Once you’ve mastered the move, add an extra challenge by doing a push-up after you kick your legs out.”

4. Push-Up

Go for: 3 sets of 15 reps “It’s just a great functional exercise. The narrower your arms are positioned during a push-up, the more the emphasis is on your triceps,” Nora says. “The wider they are, the more the emphasis is on your chest and anterior deltoids.”

Do you have a similar routine that keeps you motivated to stay fit wherever and whenever? Source: Self

Also in BodyRock Store Blog

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!

12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

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?

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.

Clothing

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.

Item Added to your Cart

Goto Cart

The 4-Move Workout That Gets Rita Ora Her Toned and Taut Physique

1. Squat

2. Plank

3. Burpee