“It’s like you’re an athlete,” says SELF cover star Rita Ora of her nonstop life. “You have to take care of your body so you can survive.” Ora sees her personal trainer, Nora Alihajdaraj, at least three times a week when she’s in London. “Rita is extremely motivated,” Alihajdaraj says—and given Ora’s incredibly busy schedule, they’ve developed this simple but ultra-effective routine.
Do: 3 sets of 10 reps
“This exercise works a huge chunk of the body, but mostly the quads and the glutes,” Alihajdaraj 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.” Here’s how to master the bodyweight squat (and nine other essential exercises).