Kareena Kapoor has always exercised on her own terms – long before the fitness discourse was flooded with reels, quick-fix routines, and influencer hacks. As trends come and go, her philosophy remains
rooted in consistency, discipline, and a deep respect for movement. And her latest at-home training session, shared by her long-time coach Mahesh Ghanekar, is a compelling reminder that peak fitness doesn’t need a celebrity gym, a fancy membership, or a 12-week transformation plan. What it needs is intention – something Kareena has never wavered from.
Shot inside her home gym, the viral reel captures the actor going through a thoughtfully layered routine designed for functional strength, mobility, and total-body endurance. What’s remarkable is not the intensity, although there’s plenty of it, but how accessible the entire routine is. With minimal equipment and maximum focus, Kareena Kapoor shows exactly how to build power at home.
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1. Speed Shuffles For A Full-Body Warm-Up
Kareena begins with fast-paced lateral shuffles, a dynamic warm-up that instantly elevates the heart rate and wakes up the entire kinetic chain. This simple movement improves agility, coordination, and lower-body activation, making it perfect before transitioning to heavier work.
2. Plank-To-Kick Through For Functional Flow
Next comes a hybrid plank variation with controlled kick-throughs. With a stability ball placed between her knees, Kareena challenges her balance and coordination while engaging her core, shoulders, and obliques. This move mirrors real-life functional patterns, making it ideal for anyone looking to build strength that translates beyond the mat.
3. Wall-Supported Quadruped Crawl
Using the wall for stability, Kareena performs a crawling sequence that fires up the core, back, and shoulders. This variation improves control and prevents wrist overload, making it beginner-friendly while still delivering a serious burn.
4. Step-Up With Overhead Press — With A Twist
One of the most advanced movements in her routine is the step-up paired with an overhead dumbbell press. What elevates the exercise is the added mobility challenge – rotating her leg over a foam roller before stepping down. It’s a brilliant combination of strength, balance, and flexibility.
5. Plyometric Bodyweight Squat Variation
Kareena follows this with a dynamic squat-to-kneel-to-stand sequence, performed with handheld weights. It targets multiple muscle groups and enhances lower-body endurance while building explosive power.
6. Kneeling Overhead Plate Halo
The routine ends with weighted plate halos: a slow, controlled movement that opens the shoulders, engages the triceps, and strengthens the stabilising muscles of the core and glutes.
The takeaway? Kareena’s routine is not about extremes. It’s about adaptability. Whether you’re starting your fitness journey or strengthening your current one, these movements offer a practical, realistic, and sustainable New Year plan.
