Smriti Mandhana reveals 5 am workout routine: 12 surya namaskars, burpees and shadow batting

Indian women's cricket captain Smriti Mandhana recently shared her rigorous morning workout routine with podcaster Raj Shamani. The disciplined regimen, initiated by her trainer from a young age, includes 12 Surya Namaskars followed by five sets of high-intensity exercises like squat jumps, burpees, and mountain climbers, culminating in five minutes of stationary shadow batting.

According to Dr. Supriya Patil, a Consultant Physiotherapist at Jaslok Hospital and Research Centre, Mandhana's routine is designed to enhance various aspects of athletic performance. Each segment of the workout serves a specific purpose, including mobility, cardiovascular conditioning, muscular endurance, and explosive power. Surya Namaskars are beneficial for building mobility, coordination, and muscular endurance, while the explosive power from squat jumps and burpees is crucial for cricket movements like acceleration, deceleration, and powerful actions.

Mountain climbers also prove valuable as they engage multiple muscle groups and raise the heart rate, aiding in overall conditioning. However, Dr. Patil cautions that the intensity must be balanced with proper technique to avoid injuries. The bicep exercises included in the routine contribute to upper-limb strength, which is essential for cricket movements such as batting, throwing, and fielding.

Despite the routine's intensity, Dr. Patil emphasizes that an athlete's training program is tailored over years of conditioning, coaching, and competition, and individual adaptations are necessary for those working out for fitness purposes.