Virat KohliThe former captain of the Indian men’s cricket team is celebrating his 36th birthday today. Kohli is extremely disciplined about his diet and workout routine and this is one of the reasons why the cricketer is at the top of his game. The former captain shared the exercises he does to improve strength and power in his lower body.

He said, “I’m going to show you some exercises that I do to increase strength and power in my lower body. You can also try it but you have to keep going.”

Here, take a look at the 12-minute leg workout shared by Virat Kohli.

jumping jacks

Kohli starts his leg workout routine with jumping jacks. He does this exercise for one minute before moving on to the next exercise.

To do jumping jacks, stand straight with your feet together and hands at your sides. Jump, spread your feet shoulder-width apart and raise your arms above your head. Bring your arms down and come back to the starting position. Repeat this while keeping a steady rhythm.

squat

The next exercise that Kohli does for a minute is squats.

To perform squats, stand with feet shoulder-width apart and toes slightly turned out. Bend your knees, push your hips back as if you are sitting. Keep your chest up and knees aligned with your toes. Lower until your thighs are parallel to the floor, then push through your heels to stand up. Repeat.

back lungs

After doing squats, the 36-year-old does back lunges for a minute.

To do back lunges, stand straight with your feet hip-width apart. Take one leg back, lower your body until both knees form a 90 degree angle, placing your front knee over your ankle. Press through your front heel to return to standing.

side lung

The next exercise that Kohli does is side lunges for one minute.

To do side lunges, stand with feet hip-width apart. Place one leg out to the side, bending that knee while keeping the other leg straight. Lower your hips and keep your chest up until your bent knee is over your toes. Stand back up and then change sides.

forward lunges

Lateral lunges are followed by forward lunges which he does again for one minute.

To perform forward lunges, stand with feet hip-width apart. Step one leg forward, lower your body until both knees form a 90 degree angle. Make sure your front knee remains in a straight line over your ankle. Push off your front heel to return to standing. Alternate legs with each lunge.

Rest

After performing the above exercises, Kohli rests for a minute.

Next comes another set of exercises that starts with jumping jacks and ends with forward lunges.

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