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.

 

Shivoham and Ranbir

 

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.

 

Deadlift

 

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): 

 

leg press

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.

 

Seated Machine Press

 

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