With a client base boasting the likes of Ranbir Kapoor, Aamir Khan, Ranveer Singh, and Jacqueline Fernandez, celebrity fitness trainer Shivoham aka Dheepesh Bhatt, whose 21-day challenge pretty much went viral in the lockdown, has fitness knowledge at his fingertips. Now, he has 5 essential workout routines to share with you that you totally shouldn’t miss in your workout regime.

Workout 1: Functional

Functional implies the focus on the whole body. It involves usual exercises such as squats, deadlifts, and pull ups. Here, one has to focus more on compound movements rather than isolated joint movements, and combine them with cardio and core exercises.

Warm-up (2 rounds each)

 

• 10 calories

 

• 10 leg swings

 

• 10 shoulder dislocates

 

• 10 squats

 

• 10 lunges

 

• 10 sit-ups

 

• 10 shoulder taps

 

• 10 side kick throughs

 

• 10 half burpees

 

Part 1

 

• 20mins amrap (as many as possible)

 

• 10 ring pull-ups

 

• 15 db front rack squats

 

• 20 hanging knee tucks

 

Part 2

Emom (every minute on the minute) for 15mins (45secs work, 15secs rest)

 

• Db renegade rows (alternating arms)

 

• 5 squats + 3 squat jumps

 

• Db curl n shoulder press

 

• Calories on bike

 

• Rest

 

Part 3

 

• 3 rounds, 30 secs each

 

• Legs up crunches

 

• Hollow position flutter kicks

 

• Sliding knee tucks

 

• Cycle kicks

 

• Rest

 

Workout 2 (focus on lower body dominant exercises): 

Part 1:

 

• 5 rounds. Leg extensions

 

 

1. 30 reps regular speed

 

2. 10 regular + 5 super slow

 

3. 1 ss + 3 regular x 3

 

4. 5 ss + 7 regular

 

5. 7 regular + 5 ss + 2 drop sets

 

Part 2:

 

• 4 rounds. Back squats

 

• 10 wide + 10 regular + 10 close @ constant weight and regular speed

 

Part 3:

 

• 3 rounds Giant sets

 

 

1. 12 leg press: slow and controlled

 

2. 15 leg extensions: regular speed with pause at top

 

3. 12 elevated heels goblet squats

 

4. 15 leg curls: regular speed with pause at top

 

5. 12 db stiff leg deadlifts

 

Part 4:

 

• 60 weighted lunges

 

Part 5:

 

• 4 rounds

 

• 20 standing calf raises

 

• 20 seated calf raises

 

Workout 3: Functional

Warm-up (2 rounds each):

 

• 10 shoulder dislocates

 

• 10 downward dog to upward dog

 

• 10 band pull aparts

 

• 10 hands off push ups

 

• 10 shoulder taps

 

• 10 crab reach

 

• 10 squats

 

• 10 side kick throughs

 

• 10 mountain climbers

 

Part 1

 

• 20 mins amrap

 

 

1. 10 ring dips

 

2. 20 banded knee tucks

 

3. 400 m run

 

Part 2

 

• Emom 3 rounds (40 secs work, 20 secs rest)

 

 

1. Db ground to overhead

 

2. Skipping

 

3. Db push press

 

4. Skipping

 

5. Plank

 

Part 3

 

• 4 rounds

 

 

1. 10 legs up crunches

 

2. 10 db side to side twist

 

3. 10 leg raises

 

4. 10 hollow rocks

 

Workout 4: 

Here, the focus is on upper body dominant exercises and those muscles which work when we pull the weight towards us rather than pushing it away.

Pulling movements – Back + bicep + traps

Part 1:

 

• bent over barbell rows (reverse grip)

 

• 12-10-8-8 @ increasing weight

 

Part 2: back superset

 

• 5 rounds

 

 

1. 10 seated close grip rows

 

2. 10 seated wide grip pull down

 

3. No rest between exercises

 

4. 60 secs between sets

 

 

• Bicep

 

 

1. incline db curls

 

2. 4 rounds

 

3. 12 reps

 

4. Tempo: 4-0-4-0

 

superset

 

1. 4 rounds

 

2. 10 db hammer curls

 

3. 10 cable curls

 

 

• Traps

 

barbell shrugs

 

1. 12-10-8-8 with hold at the top

 

2. 12 rope face pulls (x3)

 

3. 12 reverse cable flies top to down (x3)

 

Workout 5:

Here, the focus is on upper body dominant exercises and those muscles which work when we push the weight away from us rather than pulling it towards us.

Part 1:

 

• flat bench press:12-10-8-8 @ increasing weight

 

Part 2:

 

• chest superset (5 rounds each)

 

 

1. 10 Incline db press

 

2. 10 cable flies (up to down)

 

Part 3:

 

• seated machine press

 

 

1. 3 x 1 super slow + 3 regular

 

2. 5 super slow + 7 regular

 

3. 7 regular + 5 super slow

 

4. 3 x 1 super slow + 3 regular

 

Part 4: Super Set

 

• 4 rounds

 

 

1. 10 db Arnold press

 

2. 10 db standing side raises

 

 

• Triceps triset (3 rounds each)

 

 

1. 10 Parallel bars

 

2. 10 bar press down

 

3. 10 rope overhead tricep extension

 

Also Read: Ageing Like Fine Wine: 5 Tips From 38YO Jimmy Anderson’s Workout For World-Class Fitness