After much excitement we bring you the OFFICIAL MARY KOM WORKOUT that got Priyanka Chopra in the best shape of her life; straight from her fitness trainer Samir Jaura!
Priyanka’s workout was mostly comprised of high intensity circuit training that lasted a full twelve weeks. So read carefully boys and girls. This just might be the workout you are looking for!
Week 1 and 2
| Basic Stretching, Spot Jogging or Treadmill Running | 10 minutes jogging, 20 minutes treadmill |
| Jump Rope | 30 reps |
| Burpees | 10 reps |
| Mountain Climbers | 10 reps |
| Squats | 10 reps |
| High Knees | 20 reps |
| Crunches | 20 reps |
| Side Bends | 40 reps |
| 1 minute rest | Repeat this 5 times! |
Week 3 and 4
| Basic Stretching, Spot Jogging or Treadmill Running | 10 minutes jogging, 20 minutes treadmill |
| Jump Rope | 50 reps |
| Burpees | 10 reps |
| Squats | 15 reps |
| Lunges | 20 reps |
| Push ups | 10 reps |
| Leg Raises | 10 reps |
| Side Bends | 40 reps |
| Mountain Climbers | 40 reps |
| 1 minute rest | Repeat this 5 times! |
Week 5 and 6
| Basic Stretching, Spot Jogging or Treadmill Running | 10 minutes jogging, 20 minutes Treadmill |
| Squats | 15 reps |
| Lunges | 20 reps |
| Push ups | 15 reps |
| Pull ups | 10 reps |
| Shoulder press with bands | 10 reps |
| Sit ups | 25 reps |
| Leg Raises | 25 reps |
| Rotations | 15 reps |
| 1 minute rest | Repeat this 5 times! |
Week 7 and 8
| Basic Stretching, Spot Jogging or Treadmill Running | 10 minutes jogging, 20 minutes treadmill |
| Squats | 15 reps |
| Lunges | 20 reps |
| Push ups | 15 reps |
| Pull ups | 10 reps |
| Shoulder press with bands | 15 reps |
| Sit ups | 25 reps |
| Leg Raises | 25 reps |
| Rotations | 15 reps |
| 1 minute rest | Repeat this 6 times! |
Week 9 and 10
| Basic Stretching, Running | 20 minutes |
| Squats | 5 sets x 15 reps |
| Flat Chest Fly’s | 5 sets x 15 reps |
| Lateral Raises | 5 sets x 15 reps |
| Barbell Curl | 4 sets x 12 reps |
| Tricep Pushdown | 4 sets x 12 reps |
| Side Bends | 4 sets x 100 reps |
| Crunches | 4 sets x 100 reps |
| Leg Raises | 4 sets x 100 reps |
| Running | 20 minutes |
Week 11 and 12
| Basic Stretching, Running | 20 minutes |
| Lunges | 5 sets x 15 reps |
| Lat pull down front | 5 sets x 15 reps |
| Incline Press | 5 sets x 15 reps |
| Front Press | 5 sets x 15 reps |
| Concentration Curl | 4 sets x 12 reps |
| Tricep Extension with Dumbell | 4 sets x 12 reps |
| Side Bends | 4 sets x 100 reps |
| Crunches | 4 sets x 100 reps |
| Leg Raises | 4 sets x 100 reps |
We hope you’ll also love this workout as much as we did. This is a 100% authentic workout by Samir Jaura.
For more information about our upcoming AMA with Samir Jaura
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