Sudhakar Jha
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Written By: Sudhakar Jha | Published : September 5, 2018 4:40 PM IST
Arjun Kapoor was 140 kgs and the guy who was happy being that way. © Shutterstock
We all know how Arjun Kapoor went from fat to flab! The 33-year-old actor is social media buff and keeps his fans posted on every detail of his life by posting images on his Instagram and Twitter pages. But it was not always like this, he was 140 kg fat (in his own words) guy who was happy being that way. He suffered from asthma at the age of 22 and could not even run for 10 seconds. Cut to now and he is romancing the leading ladies of Bollywood and shows his body with confidence. How did he achieve it?
Well, we got his trainer himself to divulge his fitness plan! Celebrity personal trainer, Shivoham, also the brand ambassador of SF Health Tech, a fitness equipment brand told us about the Arjun's strict workout routine and more. Shivoham trains celebs like Aamir Khan, Abhishek Bachchan, Sonakshi Sinha, Jacqueline Fernandez, Neha Dhupia, Ranveer Singh, Jacky Bhagnani, Arjun Kapoor, Shraddha Kapoor, Anil Kapoor, John Abraham, Parineeti Chopra, Shaad Ali, Ayan Mukherjee and Niharika Khan
Day1
(Lower body) Squats + crossfit + cardio
Warm up: 5-10mins of slow run/jog/cycle/row, 7 suryanamaskars (5secs hold in each pose), 10 squats, 10 lunges, 10 beach burpees, 10 jumping jacks
Workout 1
| 2 sets of warm up to squats |
| 7 rounds |
| 7 back squats @ increasing wt |
| 14 lunges @ constant weight |
| 21 sit ups |
Workout 2
| 20mins (as many rounds as possible) |
| 150 skips |
| 50 air squats |
| 20 push ups |
| 10 burpees |
Workout 3
| 3 rounds |
| 1.5k cycle |
| 2mins plank |
| Stretch for 10mins post workout |
| Legs, shoulders and back |
Day 2
(Upper body) bench/press + CrossFit + abs
Warm up: 5-10mins slow cardio (run, row, cycle), 7 fast flowing suryanamaskars,
| 3 rounds, 30 secs each |
| High knees |
| Push ups |
| Mountain climbers |
| Beach burpees |
Workout 1
| 5 rounds |
| Max body weight bench press (closest to body weight, minimum reps need to be 15) |
| Max pull ups / ring rows / 15-20 lat pull downs |
Workout 2
| 5 rounds for time |
| 400m run |
| 21 db clean n press @ (decently heavy wt but not so heavy that you would have to take more than 1 break) |
| 15 toes2bar / v-ups |
| 9 box jumps @ 24" |
Workout 3
| 45secs work, 15secs rest (3 rounds) |
| R-side plank |
| Plank |
| L-side plank |
| Hollow hold |
| 15mins slow cardio |
Day 3
(Lower body) deadlifts + crossfit + cardio
Warmup: 5-10mins slow cardio (skipping/ run / rows / cycle), 7 suryanamaskars (hold each pose for 5secs)
| 3 rounds |
| 20 lunges |
| 15 good mornings |
| 10 inch worms |
Workout 1
| Warm up well to your starting weight |
| 7 rounds |
| 7 deadlifts @ increasing weight |
| 14 box jumps |
Workout 2
| 21-18-15-12-9-6-3 @ 24kg |
| Ring dips / bench dips / parallel bar dips |
| Calories on rowing or cycle |
Workout 3
| 5 rounds |
| 100 skips |
| 30 sit ups |
| Stretch well post the session |
Day 4
(Upper body) olympic lifts + crossfit + abs
Warmup: 5-10mins slow cardio (run / row/ cycle), 7 suryanamaskars
| 3 rounds, 30secs each |
| High knees |
| Jumping jacks |
| Butt kicks |
| Step up on plate |
Workout 1
| 7 rounds |
| Warm up with 3 sets to get to your starting weight for the workout |
| 5 clean n press @ constant weight |
| 10 strict pull ups |
Workout 2
| Emom for 20mins |
| Odd mins: 7-10 hspu |
| Even min: 10 Toes2bar |
Workout 3
| 45secs on n 15secs off, 5 rounds |
| V-ups |
| Toe touches |
| Hollow rocks |
| Planks |
Day 5
40-50mins crossfit workout
Warm up: 5-10mins slow cardio (run, row, calories), 7 suryanamaskars
| 3 rounds |
| 10 squats |
| 10 push ups |
| 10 lunges |
| 10 jumping jack |
Workout 1
| For time |
| 50 jumping pull ups |
| 50 push ups |
| 50 squats |
| 50 push press |
| 50 kbs |
| 50 wall ball shots |
| 50 sit ups |
| 50 calories |
| 50 burpees |
Day 6
Crossfit + skills + abs
Warm up: 5-10mins slow cardio (row / run / cycle), 7 suryanamaskars
| 3 rounds, 30secs each |
| Skipping |
| Push ups |
| Jumping pull ups |
| Beach burpees |
Workout 1
| 5 rounds |
| 10-9-8-7-6-5-4-3-2-1 |
| back squats @ (body weight) |
| bench press @ body weight |
| deadlifts @ 11/2 time body weight |
Workout 2
| 5 rounds |
| 800m run |
| 30 squats |
| 15 push ups |
Day 7: Rest
