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

Smriti Mandhana, captain of the Indian women's national cricket team, shared details of her rigorous morning workout routine in an interview with podcaster Raj Shamani. At 5 am, her trainer made her perform 12 Surya Namaskars, followed by 5 sets of high-intensity exercises including squat jumps, burpees, and mountain climbers, which she completed until 7.30-8 am every day for five years.

This routine was not just about building muscle or losing weight, but served to improve mobility, cardiovascular conditioning, muscular endurance, explosive power, and specific movement skills relevant to cricket, according to Dr Supriya Patil, a Consultant Physiotherapist at Jaslok Hospital and Research Centre, Mumbai.

Dr Patil explained that each component in Mandhana's routine performed a different purpose. The Surya Namaskars combined dynamic movement, mobility, and muscular endurance, while the high-intensity intervals of squat jumps and burpees built explosive power, crucial in cricket for acceleration, deceleration, directional changes, and powerful movements.

Mountain climbers challenged the shoulders, arms, abdominal muscles, and hip flexors, raising the heart rate and improving conditioning. The bicep exercises, though seemingly simple, contributed to upper-limb strength vital for batting, throwing, and fielding in cricket.

However, Dr Patil warned against blindly following such routines without proper guidance. She emphasized that an elite athlete's training program is designed over years of conditioning, coaching, competition schedules, recovery, and individual assessment. What works for a professional athlete might not be suitable for everyone starting a fitness journey.

For beginners, she suggested lower-impact alternatives like bodyweight squats, step-ups, or controlled lunges to initially build strength and technique. Always consult a health practitioner before starting any new workout routine.