Taapsee Pannu's latest Naam Shabana hit the silver screen on Friday. A spin off of the hugely popular and much liked Akshay Kumar starrer Baby, where an elite team of Indian intelligence officers strive to eliminate terrorists and their plots, Naam Shabana is the backstory of Shabana, a female intelligence cop.
Pannu, who plays the lead in the film, left the audiences in awe with her single fight sequence in Baby. Her power-pact performance in the film left people asking for more and she righteously earned herself the titular lead role in the official prequel of the film with Naam Shabana.
And ever since the trailer of Naam Shabana released, audiences have been counting days to see her kick, punch and fight her way out on the screen.
An otherwise fun-loving person off-screen, Pannu plays the serious cop in the film who has tremendous strength and training to even take down the strongest of men.
Since, Pannu's role required her to be extremely fit both physically and mentally and build the strength/endurance to portray this powerful undercover agent on screen, she worked really hard for the role. Her stunts, actions and moves in the film showcase the kind of dedication and hard work that has gone into preparing for the role.
And even though the results of her hard work can be seen onscreen, one still wonders what did it really take for her to learn this and build the strength to play the role to perfection.
So, here's what it really took to play Shabana. She learnt Krav Maga and other self-defence techniques for her role in the film, took training in martial arts from Cyril Raffaelli - a French traceur, martial artist and stuntman, and followed a strict fitness schedule to achieve that perfect look to play a cop.
Here's a look at her fitness schedule which she adapted for the film's training:
Monday:
Cardio Warm Up: Light Cardio on the treadmill, or running on spot (5 minutes)
Lower Body Warm Up: Walking Lunges (15-20 reps per leg)
Jump Squats (20 reps)
Pushups (20 reps, use knees if necessary) Planks (60 secs hold)
Repeat previous 3 exercises 3 more times
Dumbbell Bicep Curls (10-12 reps)
Close Grip Bicep Curls (10-12 reps)
Crunches (15 reps)
30 secs of Mountain Climbers and High Knees.
Repeat circuit 2-3 times
Tuesday:
Free hand Squat (15 reps)
Pullups on a bar (10 reps)
Bent-over Rows (15 reps)
Repeat previous 3 exercises 3 more times
Free hand Lunges (10 reps each leg)
Step Ups onto bench (10 reps each leg)
Sit ups (15 reps)
Repeat previous 3 exercises 3 more times
Ab Crunches (15 reps)
Cycle Crunches (15 reps)
Raising Push Ups (15 reps)
Planks (3 reps of 1 min hold)
Repeat the circuit up to a total of 3 times
30-45 Minutes of Cardio activity: Stair machine
Wednesday:
Cardio Warm Up: Walking Lunges
Cardio Warm Up run for 15 minutes
Squats and Sumo Squats
Reverse Lunges (each leg)
Burpees (15 reps)
Pushup into Side Plank
Reverse Dips
Repeat previous 3 exercises 3 more times
Dumbbell Squats (15 reps)
Dumbbell Rows (10 reps each arm)
Hanging Leg Raises (20 reps)
Repeat previous 3 exercises 3 more times
Thursday:
Warm up with morning Run (Half an hour) Push Ups
V-Ups
Straight Leg Crunches
Bicycle Crunches
Forearm Plank and Leg Lift ( 15 mins 3 sets)
Temple Pose ( 15 mins 3 sets)
Friday:
Warm Up run for 15 mins
Lower Body Warm Up: Walking Lunges
Wide Dumbbell Squats (15 reps)
Forward Lunges (15 reps)
Side Lunges with Twist (15 reps)
Squat and Press (15 reps)
Stability Ball Leg Curls (10-12 reps)
Dumbbell Rows (10-12 reps)
Dumbbell Bicep Curls (10-12 reps)
Crunches (15 reps)
Reverse Crunches (15 reps)
30 secs of Mountain Climbers
Lateral Lunges (10 reps each leg)
Step Ups onto bench (10 reps each leg)
Repeat previous exercises 3 more times
Saturday:
Rest Day
Sunday:
Warm up run for Half an hour
Playing squash for 2 hours
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