Ranbir Kapoor has undergone a significant physical metamorphosis, losing substantial weight and developing a sculpted physique, including abs, for his dual roles as Lord Rama and Parashurama in the upcoming mythological epic “Ramayana”. This intense transformation follows his bulkier appearance in “Animal” and highlights his commitment to the demanding characters. His trainers have revealed key aspects of his multi-disciplinary workout routine, emphasizing functional strength, agility, and endurance.
The Driving Force Behind the Transformation
After gaining 10-12 kilos for his role in “Animal,” Kapoor’s new regimen for “Ramayana” necessitates a completely different physicality, focusing on agility and definition. The film, touted as one of the most expensive Indian movies ever made, requires Kapoor to embody characters that demand both physical prowess and spiritual depth. This has led him to embrace a holistic approach to fitness, combining various forms of training under the guidance of elite trainers like Nam-Wook Kang and Shivohaam. Ranbir Kapoor reportedly trains three to four hours a day, having expressed that this is the most challenging role he has undertaken.
Core Components of Ranbir Kapoor’s Workout Routine
Ranbir Kapoor’s training for “Ramayana” is far from ordinary, integrating traditional gym work with challenging outdoor endurance activities. His workout routine is designed to build core strength, enhance balance, improve overall body coordination, and cultivate lean muscle and metabolic endurance.
Stability Ball Exercises
A key element of his fitness program involves the use of a stability ball, also known as a gym or exercise ball. These sessions are crafted to develop core muscles, enhance balance, and improve overall body coordination. When incorporated into exercises like push-ups or abdominal crunches, the unstable surface significantly increases the level of difficulty, forcing deeper muscle engagement and yielding better results.
Kettlebell Conditioning
Kapoor has integrated kettlebell drills into his routine. These compact, handled weights are widely favored in functional strength training as they activate multiple muscle groups simultaneously and are excellent for full-body workouts and improving explosive strength. The emphasis here is on cultivating lean muscle and metabolic endurance, which is essential for the fluid and powerful movements required in mythological combat scenes.
Battle Ropes
Battle ropes are another intense form of training in Kapoor’s regimen. This high-intensity workout not only boosts cardiovascular endurance but also builds arm, shoulder, and core strength, and muscular endurance. It’s a popular choice for athletes aiming to increase stamina and power.
Calisthenics and Advanced Bodyweight Training
Ranbir Kapoor’s routine includes high-level calisthenics, such as performing moves suspended mid-air, and high-intensity clap pull-ups. Clap pull-ups, an advanced upper-body exercise, evaluate both explosive strength and control, helping to define arms, shoulders, and back, while increasing core engagement and power. He also performs Roman ring muscle-ups, an elite-level exercise that challenges the entire upper body and core, demanding stability, strength, and skill. Sliding pull-ups also form part of his strength training regimen, emphasizing the latissimus dorsi, biceps, and abdominal muscles.
Outdoor Running and Trekking
Outdoor running forms a consistent part of Ranbir’s daily training, with a preference for natural environments over treadmills. This not only improves lung function and leg strength but also contributes to mental clarity. In an effort to build both strength and resilience, Kapoor has also taken to hiking through rugged terrain. Navigating uneven paths and steep slopes helps build endurance and strengthens leg muscles.
Cycling and Swimming
Bicycling plays an essential role in Kapoor’s fitness blueprint, providing a low-impact yet highly effective exercise that improves cardiovascular health, tones the lower body, and elevates muscular stamina. It also serves as an excellent option for active recovery. Complementing his land-based activities, Ranbir also engages in swimming, a full-body workout that enhances lung power, boosts endurance, and builds strength while being gentle on joints. Swimming serves as both a recovery activity and a core component of his stamina training.
The Role of Trainers and Discipline
Ranbir Kapoor’s transformation is a testament to the discipline and consistency he has maintained over three years. His fitness journey is guided by a team of elite trainers, with Nam-Wook Kang and Shivohaam sharing glimpses of his rigorous sessions. His diet is also clean and high-protein, avoiding processed foods and empty calories to promote fat loss and muscle restoration. To prevent injuries, he incorporates mobility exercises, deep tissue massages, and physiotherapy into his recovery. This multi-faceted approach underscores his dedication to authentically portraying his characters in “Ramayana.”
