Bodybuilding 2 MIN READ 8638 VIEWS September 10, 2015

Priyanka Chopra’s Mary Kom Workout by Samir Jaura

Written By Puneet

Priyanka Chopra's Mary Kom Workout by Samir Jaura

After much excitement we bring you official Priyanka Chopra's Mary Kom workout that got her in the best shape of her life; straight from her fitness trainer Samir Jaura

Priyanka Chopra Mary Kom 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.

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