{"id":11251,"date":"2015-09-10T09:50:57","date_gmt":"2015-09-10T09:50:57","guid":{"rendered":"http:\/\/localhost\/hk-blog\/priyanka-chopras-mary-kom-workout-by-samir-jaura-bid-4528\/"},"modified":"2024-03-19T12:35:34","modified_gmt":"2024-03-19T07:05:34","slug":"priyanka-chopras-mary-kom-workout-by-samir-jaura-bid-4528","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/priyanka-chopras-mary-kom-workout-by-samir-jaura\/bid-4528\/","title":{"rendered":"Priyanka Chopra&#8217;s Mary Kom Workout by Samir Jaura"},"content":{"rendered":"<p>Priyanka Chopra Mary Kom\u00a0workout\u00a0was mostly comprised of high intensity circuit training\u00a0that lasted a full twelve weeks. So read carefully boys and girls. This just might be the workout you are looking for!<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/priyanka-chopras-mary-kom-workout-by-samir-jaura\/bid-4528\/#Week_1_and_2\" >Week 1 and 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/priyanka-chopras-mary-kom-workout-by-samir-jaura\/bid-4528\/#Week_3_and_4\" >Week 3 and 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/priyanka-chopras-mary-kom-workout-by-samir-jaura\/bid-4528\/#Week_5_and_6\" >Week 5 and 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/priyanka-chopras-mary-kom-workout-by-samir-jaura\/bid-4528\/#Week_7_and_8\" >Week 7 and 8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/priyanka-chopras-mary-kom-workout-by-samir-jaura\/bid-4528\/#Week_9_and_10\" >Week 9 and 10<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/priyanka-chopras-mary-kom-workout-by-samir-jaura\/bid-4528\/#Week_11_and_12\" >Week 11 and 12<\/a><\/li><\/ul><\/nav><\/div>\n<h4><span class=\"ez-toc-section\" id=\"Week_1_and_2\"><\/span><strong>Week 1 and 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Basic Stretching, Spot Jogging or Treadmill Running<\/td>\n<td>10 minutes jogging, 20 minutes treadmill<\/td>\n<\/tr>\n<tr>\n<td>Jump Rope<\/td>\n<td>30 reps<\/td>\n<\/tr>\n<tr>\n<td>Burpees<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>Mountain Climbers<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>Squats<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>High Knees<\/td>\n<td>20 reps<\/td>\n<\/tr>\n<tr>\n<td>Crunches<\/td>\n<td>20 reps<\/td>\n<\/tr>\n<tr>\n<td>Side Bends<\/td>\n<td>40 reps<\/td>\n<\/tr>\n<tr>\n<td>1 minute rest<\/td>\n<td>Repeat this 5 times!<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><span class=\"ez-toc-section\" id=\"Week_3_and_4\"><\/span><strong>Week 3 and 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Basic Stretching, Spot Jogging or Treadmill Running<\/td>\n<td>10 minutes jogging, 20 minutes treadmill<\/td>\n<\/tr>\n<tr>\n<td>Jump Rope<\/td>\n<td>50 reps<\/td>\n<\/tr>\n<tr>\n<td>Burpees<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>Squats<\/td>\n<td>15 reps<\/td>\n<\/tr>\n<tr>\n<td>Lunges<\/td>\n<td>20 reps<\/td>\n<\/tr>\n<tr>\n<td>Push ups<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg Raises<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>Side Bends<\/td>\n<td>40 reps<\/td>\n<\/tr>\n<tr>\n<td>Mountain Climbers<\/td>\n<td>40 reps<\/td>\n<\/tr>\n<tr>\n<td>1 minute rest<\/td>\n<td>Repeat this 5 times!<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/asas.png\" \/><\/div>\n<\/div>\n<\/div>\n<h4><span class=\"ez-toc-section\" id=\"Week_5_and_6\"><\/span><strong>Week 5 and 6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Basic Stretching, Spot Jogging or Treadmill Running<\/td>\n<td>10 minutes jogging, 20 minutes Treadmill<\/td>\n<\/tr>\n<tr>\n<td>Squats<\/td>\n<td>15 reps<\/td>\n<\/tr>\n<tr>\n<td>Lunges<\/td>\n<td>20 reps<\/td>\n<\/tr>\n<tr>\n<td>Push ups<\/td>\n<td>15 reps<\/td>\n<\/tr>\n<tr>\n<td>Pull ups<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>Shoulder press with bands<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>Sit ups<\/td>\n<td>25 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg Raises<\/td>\n<td>25 reps<\/td>\n<\/tr>\n<tr>\n<td>Rotations<\/td>\n<td>15 reps<\/td>\n<\/tr>\n<tr>\n<td>1 minute rest<\/td>\n<td>Repeat this 5 times!<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><span class=\"ez-toc-section\" id=\"Week_7_and_8\"><\/span><strong>Week 7 and 8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Basic Stretching, Spot Jogging or Treadmill Running<\/td>\n<td>10 minutes jogging, 20 minutes treadmill<\/td>\n<\/tr>\n<tr>\n<td>Squats<\/td>\n<td>15 reps<\/td>\n<\/tr>\n<tr>\n<td>Lunges<\/td>\n<td>20 reps<\/td>\n<\/tr>\n<tr>\n<td>Push ups<\/td>\n<td>15 reps<\/td>\n<\/tr>\n<tr>\n<td>Pull ups<\/td>\n<td>10 reps<\/td>\n<\/tr>\n<tr>\n<td>Shoulder press with bands<\/td>\n<td>15 reps<\/td>\n<\/tr>\n<tr>\n<td>Sit ups<\/td>\n<td>25 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg Raises<\/td>\n<td>25 reps<\/td>\n<\/tr>\n<tr>\n<td>Rotations<\/td>\n<td>15 reps<\/td>\n<\/tr>\n<tr>\n<td>1 minute rest<\/td>\n<td>Repeat this 6 times!<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/121212_0.png\" \/><\/div>\n<\/div>\n<\/div>\n<h4><span class=\"ez-toc-section\" id=\"Week_9_and_10\"><\/span><strong>Week 9 and 10<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Basic Stretching, Running<\/td>\n<td>20 minutes<\/td>\n<\/tr>\n<tr>\n<td>Squats<\/td>\n<td>5 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Flat Chest Fly&#8217;s<\/td>\n<td>5 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Lateral Raises<\/td>\n<td>5 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Barbell Curl<\/td>\n<td>4 sets x 12 reps<\/td>\n<\/tr>\n<tr>\n<td>Tricep Pushdown<\/td>\n<td>4 sets x 12 reps<\/td>\n<\/tr>\n<tr>\n<td>Side Bends<\/td>\n<td>4 sets x 100 reps<\/td>\n<\/tr>\n<tr>\n<td>Crunches<\/td>\n<td>4 sets x 100 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg Raises<\/td>\n<td>4 sets x 100 reps<\/td>\n<\/tr>\n<tr>\n<td>Running<\/td>\n<td>20 minutes<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><span class=\"ez-toc-section\" id=\"Week_11_and_12\"><\/span><strong>Week 11 and 12<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Basic Stretching, Running<\/td>\n<td>20 minutes<\/td>\n<\/tr>\n<tr>\n<td>Lunges<\/td>\n<td>5 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Lat pull down front<\/td>\n<td>5 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Incline Press<\/td>\n<td>5 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Front Press<\/td>\n<td>5 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Concentration Curl<\/td>\n<td>4 sets x 12 reps<\/td>\n<\/tr>\n<tr>\n<td>Tricep Extension with Dumbell<\/td>\n<td>4 sets x 12 reps<\/td>\n<\/tr>\n<tr>\n<td>Side Bends<\/td>\n<td>4 sets x 100 reps<\/td>\n<\/tr>\n<tr>\n<td>Crunches<\/td>\n<td>4 sets x 100 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg Raises<\/td>\n<td>4 sets x 100 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/asasawsws.png\" \/><\/div>\n<\/div>\n<\/div>\n<p><em>We hope you&#8217;ll also love this workout as much as we did. This is a 100% authentic workout by Samir Jaura.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Priyanka Chopra Mary Kom\u00a0workout\u00a0was mostly comprised of high intensity circuit training\u00a0that 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 [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":3303,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,118,27],"tags":[],"secondary_tag":[35,109],"class_list":{"0":"post-11251","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-celebrity","9":"category-weight-management","10":"secondary_tag-exercise","11":"secondary_tag-motivation","12":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Priyanka Chopra&#039;s Mary Kom Workout by Samir Jaura<\/title>\n<meta name=\"description\" content=\"Priyanka Chopra&#039;s Mary Kom workout stunned everyone with her attractive body shape. 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