

After much excitement we bring you official Priyanka Chopra's Mary Kom workout that got her in the best shape of her life; straight from her fitness trainer Samir Jaura
Priyanka Chopra Mary Kom workout was mostly comprised of high intensity circuit training that 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 reps |
Mountain Climbers | 10 reps |
Squats | 10 reps |
High Knees | 20 reps |
Crunches | 20 reps |
Side Bends | 40 reps |
1 minute rest | Repeat this 5 times! |
Week 3 and 4
Basic Stretching, Spot Jogging or Treadmill Running | 10 minutes jogging, 20 minutes treadmill |
Jump Rope | 50 reps |
Burpees | 10 reps |
Squats | 15 reps |
Lunges | 20 reps |
Push ups | 10 reps |
Leg Raises | 10 reps |
Side Bends | 40 reps |
Mountain Climbers | 40 reps |
1 minute rest | Repeat this 5 times! |

Week 5 and 6
Basic Stretching, Spot Jogging or Treadmill Running | 10 minutes jogging, 20 minutes Treadmill |
Squats | 15 reps |
Lunges | 20 reps |
Push ups | 15 reps |
Pull ups | 10 reps |
Shoulder press with bands | 10 reps |
Sit ups | 25 reps |
Leg Raises | 25 reps |
Rotations | 15 reps |
1 minute rest | Repeat this 5 times! |
Week 7 and 8
Basic Stretching, Spot Jogging or Treadmill Running | 10 minutes jogging, 20 minutes treadmill |
Squats | 15 reps |
Lunges | 20 reps |
Push ups | 15 reps |
Pull ups | 10 reps |
Shoulder press with bands | 15 reps |
Sit ups | 25 reps |
Leg Raises | 25 reps |
Rotations | 15 reps |
1 minute rest | Repeat this 6 times! |

Week 9 and 10
Basic Stretching, Running | 20 minutes |
Squats | 5 sets x 15 reps |
Flat Chest Fly’s | 5 sets x 15 reps |
Lateral Raises | 5 sets x 15 reps |
Barbell Curl | 4 sets x 12 reps |
Tricep Pushdown | 4 sets x 12 reps |
Side Bends | 4 sets x 100 reps |
Crunches | 4 sets x 100 reps |
Leg Raises | 4 sets x 100 reps |
Running | 20 minutes |
Week 11 and 12
Basic Stretching, Running | 20 minutes |
Lunges | 5 sets x 15 reps |
Lat pull down front | 5 sets x 15 reps |
Incline Press | 5 sets x 15 reps |
Front Press | 5 sets x 15 reps |
Concentration Curl | 4 sets x 12 reps |
Tricep Extension with Dumbell | 4 sets x 12 reps |
Side Bends | 4 sets x 100 reps |
Crunches | 4 sets x 100 reps |
Leg Raises | 4 sets x 100 reps |

We hope you’ll also love this workout as much as we did. This is a 100% authentic workout by Samir Jaura.