Bodyism trainer shares Rita Ora's workout moves

Bodyism trainer shares Rita Ora's workout moves



She's been showcasing a honed new figure for her big music comeback, and the trainer behind Rita Ora's new body says you can emulate her workout in your bedroom.



The 26-year-old has been working out at Notting Hill's Bodyism Club, sweating through sessions so intense she continues to burn fat for up to 24 hours after finishing.



Rita's always on the stage, so when they have someone really energetic like her at the club, training is predominantly based around boxing and interval training drills which alternate periods of high and low intensity effort.



The high intensity workouts are so effective they send your metabolic rate through the roof, and it stays elevated even after you finish training, while your body adapts and recovers.



Now James, who says 'clients like Rita are a joy to work with', has shared five simple moves you can do in your bedroom to help you on your way to Rita's toned physique - complete with a video tutorial for each one.



The routine will see you keep burning unwanted body fat for between 24 and 48 hours after exercising, depending on how much effort you put in.



The glute band workout is a core component of a plan for a client like Rita, but the high intensity interval work she would do with boxing, sleds and the versaclimber is how she'd keep burning unwanted body fat for several hours after the workout.



Interval training workouts, where you alternate short bursts of high and low intensity exercise for a maximum of 45 minutes, create something called an EPOC effect (Excess Post-exercise Oxygen Consumption, also informally known as "the afterburn effect").





The EPOC effect occurs as your body is recovering. You'll keep burning energy for up to 48 hours after exercise as your body restores itself to homeostasis, or rest.



The higher the intensity, the greater the EPOC and the greater the caloric expenditure after exercise has been completed.





1. Hip Extensions Reps: 15



Laying on your back with your arms by your sides, bend your knees, dig your heels into the ground and point your toes up towards the ceiling. Lift your glutes off the floor, squeezing at the top, before lowering back down to the mat, and repeat.



2. Side Plank Clamshells Reps: 15 each side



On your forearm, with your knees bent and feet stacked, lift your hips off the ground. Lift your top knee, squeezing the side of your glutes, and keeping feet together.



3. Side Plank Leg Raises Reps: 15 each side



Staying in the same position as your Side Plank Clamshells, straighten your top leg, flexing your foot. Lift your leg squeezing your glutes. Lower with control keeping tension on the band.



4. Donkey Kicks Reps: 15 + 10 pulses each side



On all fours, lift one leg off the ground, flex your foot, and kick your leg up so your thigh is parallel with the floor, squeezing your glute at the top. Once you've completed all 15 repetitions, take 10 small pulses at the top. Keep tension on the band the entire time.



5. Straight Leg Donkey Kicks: Reps 15 + 10 pulses each side



Staying on all fours, straighten your leg, flexing your foot and and turning your toes out towards the top corner of the mat. Lift your leg, squeezing at the top and keeping your lower back still. Slowly bring your foot back down to the mat, lightly tapping the toe, and repeat.