"Gently sit your right buttock on top of the orange."

Rob Kearney has launched a new fitness app, which means you can now get ripped like Rob from your own home.

Rob joined The Ian Dempsey Breakfast Show to talk us through what we can expect from a "Kearney Kwickie" work out.

It wasn't long before we realised this workout is steamier than a hot shower after a Six Nations final.

Catch all the fun by pressing the Listen button on this page.