In an age of viral workouts and overnight transformations, Kareena Kapoor’s approach to fitness feels refreshingly grounded. Instead of chasing trends or aesthetic-only goals, the actor’s training philosophy
centres on strength, endurance, and functional movement.
Over the years, Kareena Kapoor has been open about balancing her love for food with a disciplined, sustainable workout routine. At 45, her fitness journey reflects a shift that many experts now advocate: prioritising long-term performance, mobility, and resilience over crash dieting or extreme training cycles. A recent video shared by her celebrity fitness coach, Mahesh Ghanekar, offers a rare look into this strength-first mindset.
What Her Trainer Says About Sustainable Fitness
Alongside the video, Mahesh Ghanekar underscores the philosophy behind her training. “Sustainable fitness is built on strength and endurance, not weight loss alone. When performance and health are prioritised, results follow naturally.”
He adds, “Kareena Kapoor Khan demonstrates exactly what’s needed to achieve lasting fitness.” The routine shown in the video highlights functional movements designed to support everyday strength, joint health, and metabolic fitness – rather than relying on quick, cosmetic fixes.
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Functional Cardio: The Aerobic Stepper Drill
The session opens with a step exercise using an aerobic stepper. Kareena alternates stepping on and off the platform with both left and right feet, maintaining rhythm and control. This movement may look simple, but it delivers a powerful combination of cardiovascular conditioning, lower-body strength, and coordination. Beyond calorie burn, step work helps improve balance and ankle stability.
Grip, Core, And Upper-Back Strength: Barbell Hold
Next, Kareena performs a bent-over barbell hold, gripping the bar for 10–30-second intervals before briefly releasing and re-gripping. This is a deceptively tough isometric exercise that targets grip strength, trapezius muscles, and deep core stabilisers. Grip strength, often overlooked, is now recognised as a marker of overall strength and even long-term health. This move also reinforces upper-back endurance, supporting better posture and spinal stability.
Core And Coordination: Medicine Ball Hand-To-Foot Pass
The hand-to-foot pass with a medicine ball challenges both strength and neuromuscular coordination. As Kareena passes the ball beneath her legs while alternately lifting them, the movement fires up the core while improving flexibility and mind-muscle control. This kind of dynamic core work supports athletic movement patterns and helps protect the lower back.
Mobility Meets Strength: Dumbbell Crossover Toe Touch
Holding two dumbbells, Kareena performs crossover toe touches, twisting through the torso to reach opposite toes. This exercise blends rotational mobility with strength, enhancing spinal flexibility while engaging obliques, hamstrings, and shoulders.
The Power Move: Deadlifts For Full-Body Strength
The routine finishes with deadlifts – a cornerstone of functional strength training. By lifting a heavily loaded barbell from the floor to hip level, Kareena engages the hamstrings, glutes, core, and back in a powerful, full-body movement. Deadlifts are known for improving bone density, posture, and metabolic strength, making them a smart choice for long-term fitness.
