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

He said, “I am gonna show you a few exercises that I do to improve power and strength in my lower body. You can give it a go as well but you have to keep up.”

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

Kohli starts his leg workout routine with jumping jacks. He performs this exercise for a minute before he moves on to the next one.

To do jumping jacks, stand straight with your feet together and arms at your sides. Jump, spreading your legs shoulder-width apart while raising your arms above your head. Jump back to the starting position, bringing your arms down. Repeat this by keeping a steady rhythm.

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

To perform squats, stand with feet shoulder-width apart and toes slightly outward. Bend your knees, pushing your hips back like you’re sitting. Keep your chest up and knees aligned with your toes. Lower until your thighs are parallel to the floor, then add pressure on your heels to stand. Repeat.

After performing squats, the 36-year-old goes on to perform back lunges for a minute.

To perform back lunges, stand straight with feet hip-width apart. Step one leg back, lowering your body until both knees form 90-degree angles, keeping your front knee over your ankle. Press your front heel to return to standing.

The next exercise that Kohli performs for a minute is side lunges.

To perform side lunges, stand with feet hip-width apart. Step one foot 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. Come back to standing and then, switch sides.

Followed by side lunges are forward lunges which again he performs for a minute.

To perform forward lunges, stand with feet hip-width apart. Step one foot forward, lowering your body until both knees form 90-degree angles. Make sure your front knee stays aligned over your ankle. Push through your front heel to return to standing. Alternate legs with each lunge.

After performing the above exercises, Kohli takes rest for a minute.

This is followed by another set of exercises starting with jumping jacks and ending with forward lunges.

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