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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 look in your bedroom. 

The 26-year-old has been working out at Notting Hill’s Bodyism Club, with workouts so intense they keep burning fat for up to 24 hours after they’re finished.

Speaking about working with the pop star, wellness pioneer James Duigan, who founded Bodyism in 2006, said: ‘Clients like Rita are a joy to work with. They work ridiculously hard but always do so with a smile on their face. When you ask them to do something they’ll put every once into it and keep asking for more. 

‘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.’

Here, he shares the five simple moves you can do in your bedroom to get Rita’s toned physique, along with a video tutorial of each one. The high intensity workouts are so effective that they send your metabolic rate through the roof and it stays elevated even after you finish training while your body adapts and recovers. 

This will cause you to burn more fat for 24 to 48 hours after exercising, depending on how intense the training was.

Rita Ora, 26, has been showcasing an incredibly toned body in recent months and it’s all thanks to the team at wellness club, Bodyism, who helped her sculpt her body

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. 

Wellness pioneer James Duigan, who founded Bodyism in 2006, said: 'Rita's always on the stage so when they have someone really energetic like her at the club, training is predominantly based around boxing'

Wellness pioneer James Duigan, who founded Bodyism in 2006, said: ‘Rita’s always on the stage so when they have someone really energetic like her at the club, training is predominantly based around boxing’

Rita took to Instagram to showcase her honed physique in her Halloween outfit this weekend

Rita took to Instagram to showcase her honed physique in her Halloween outfit this

THE BODYISM WAY: HOW RITA GOT HER NEW BODY

Forget a few weights and a smoothie bar, when the A-listers want to work out, they head to Bodyism – an exclusive and swanky gym where membership can cost as much as £22,000 a year.

The wellness Mecca, situated on Westbourne Grove in London, is the brainchild of James and Christiane Duigan of Clean and Lean fame, and attracts a roll call of famous faces.

Regulars include Lara Stone, David Gandy and Emilia Clarke, whilst Hugh Grant, David Beckham and Pippa Middleton – who, according to Tatler, buys her protein there – have also popped in. These are the core principles behind Rita’s wellness programme there…

Bodyism in London is the exclusive and swanky gym where membership can cost as much as £22,000 a year - and it's been kitted out with Vitamin D lights and oxygenated air

Bodyism in London is the exclusive and swanky gym where membership can cost as much as £22,000 a year – and it’s been kitted out with Vitamin D lights and oxygenated air

High intensity 

To keep her lean, Bodyism would use the power sled and versaclimber machine, tools more commonly associated with powerlifters and sprinters. They’re low risk for injury but high reward when it comes to burning calories quickly. Both have a high metabolic demand and can keep you burning fat for up to 24 hours after your workout. 

Injury prevention 

Mindful never to overwork their clients, the team prioritise injury prevention in every session, meaning Rita would still be able to wow on stage while impressing in the gym. They do this by working on any muscle or strength imbalances with unilateral work (targeting one side of the body at a time), anti-rotation core exercises using resistance bands and glute strengthening moves (see Rita’s five-move circuit).

Pilates 

The workouts aren’t all fast and furious. High intensity training is complemented with classical Pilates to work the deep muscles of the core, which also helps focus breathing and reduces stress. Pilates improves the foundations for a great posture and core strength that would help Rita be more efficient and athletic on stage.

Nutrition 

Pre-workout, clients are encouraged to use their Berry Burn antioxidant supplement in place of a morning coffee, which boosts the body’s ability to metabolise fat and increases energy for intense sessions.

James and Christiane Duigan  are the golden couple of wellness. They have top-selling books and supplements based on their popular Clean And Lean philosophy, a global gym and workout wear brand called

James and Christiane Duigan are the golden couple of wellness. They have top-selling books and supplements based on their popular Clean And Lean philosophy, a global gym and workout wear brand called

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