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Wanna be a fighter like Taapsee Pannu? Here's her workout routine for Naam Shabana

Not for the faint-hearted, the actor's gruelling weekly fitness schedule for her latest movie will give you strength for days

Arpita Kala 30 March 2017, 7:38 PM
Taapsee Pannu is kicking and punching like a pro in her latest movie Naam Shabana

Taapsee Pannu is kicking and punching like a pro in her latest movie Naam Shabana Image: Viral Bhayani

It took Taapsee Pannu's fight sequence in the movie Baby to make everyone realise that India has found their answer to Bruce Lee. And now, playing the lead role in the official prequel of the film with Naam Shabana, the actor packs some serious punches. But her stellar stunts, actions and moves in the film are not without some major toil. If you want to build strength and endurance like her character of an undercover agent, here's a look at her fitness schedule, which she adapted to for the film's training.

Monday:

Cardio Warm Up: Light Cardio on the treadmill, or running on spot (5 minutes)
Lower Body Warm Up: Walking Lunges (15-20 reps per leg)
Jump Squats (20 reps)
Pushups (20 reps, use knees if necessary) Planks (60 secs hold)
Repeat previous 3 exercises 3 more times
Dumbbell Bicep Curls (10-12 reps)
Close Grip Bicep Curls (10-12 reps)
Crunches (15 reps)
30 secs of Mountain Climbers and High Knees.
Repeat circuit 2-3 times 

Tuesday:

Free hand Squat (15 reps)
Pullups on a bar (10 reps)
Bent-over Rows (15 reps)
Repeat previous 3 exercises 3 more times 
Free hand Lunges (10 reps each leg)
Step Ups onto bench (10 reps each leg)
Sit ups (15 reps)
Repeat previous 3 exercises 3 more times
Ab Crunches (15 reps)
Cycle Crunches (15 reps)
Raising Push Ups (15 reps)
Planks (3 reps of 1 min hold)
Repeat the circuit up to a total of 3 times 
30-45 Minutes of Cardio activity: Stair machine

Wednesday:

Cardio Warm Up: Walking Lunges
Cardio Warm Up run for 15 minutes
Squats and Sumo Squats
Reverse Lunges (each leg)
Burpees (15 reps)
Pushup into Side Plank
Reverse Dips
Repeat previous 3 exercises 3 more times 
Dumbbell Squats (15 reps)
Dumbbell Rows (10 reps each arm)
Hanging Leg Raises (20 reps)
Repeat previous 3 exercises 3 more times

Thursday:

Warm up with morning Run (Half an hour) Push Ups
V-Ups
Straight Leg Crunches
Bicycle Crunches
Forearm Plank and Leg Lift ( 15 mins 3 sets)
Temple Pose ( 15 mins 3 sets)

Friday:

Warm Up run for 15 mins 
Lower Body Warm Up: Walking Lunges 
Wide Dumbbell Squats (15 reps)
Forward Lunges (15 reps)
Side Lunges with Twist (15 reps)
Squat and Press (15 reps)
Stability Ball Leg Curls (10-12 reps)
Dumbbell Rows (10-12 reps)
Dumbbell Bicep Curls (10-12 reps)
Crunches (15 reps)
Reverse Crunches (15 reps)
30 secs of Mountain Climbers
Lateral Lunges (10 reps each leg)
Step Ups onto bench (10 reps each leg)
Repeat previous  exercises 3 more times 

Saturday:

Rest Day

Sunday:

Warm up run for Half an hour 
Playing squash for 2 hours

Read more:

Naam Shabana's review: How has it fared?

Taapsee Pannu's wants you to ace ninja moves

Taapsee shows you a pro self-defence move

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