# @esquireindia on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DcK1G3gs-CF
- **Gondola URL:** https://gondola.cc/posts/70332633-esquireindia-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/504933daf5.jpg
- **Posted:** 2026-08-18T05:10:05.000+00:00
- **Account Owner:** Esquire India (@esquireindia) — https://gondola.cc/esquireindia

## Caption

Pilates and barbell squats in the same session sounds like a contradiction until you see how well it works. Janhvi Kapoor’s training routine pulls from strength, core work and cardiovascular training in equal measure, which helps target every muscle effectively. 

Why it is worth paying attention to:
	•	Single Leg Dumbbell RDLs: Trains the hamstrings and glutes through a single leg hinge, building posterior chain strength while correcting the imbalances that bilateral movements miss.
	•	Pilates: Targets the deep stabilising muscles that every other exercise in the session depends on, improving posture.
	•	Medicine Ball Throw: A full body movement that trains fast twitch muscle fibres.
	•	Ergometer: Full body cardiovascular conditioning that builds back strength and endurance simultaneously without the joint impact of running.
	•	Barbell Back Squats: The foundational lower body movement that builds strength through the quads, glutes and core under a significant load.
	•	Battle Rope: Spikes the heart rate while building shoulder endurance and grip strength in the same movement.
	•	Single Leg Machine Hip Thrust: Isolates each glute independently, building unilateral strength and stability.
	•	TRX Rope Rowing: Trains the back and biceps through an unstable pulling movement that demands core engagement throughout.
	•	Weighted Hyperextension: Strengthens the lower back, glutes and hamstrings.
	•	Bosu Ball Squat: Adds instability to a standard squat, training balance and joint stability alongside lower body strength.
	•	Treadmill: Keeps the cardiovascular system going.

Stay tuned for more #SweatSetEssentials.

## Stats

- **Views:** 32,684
- **Likes:** 284
- **Shares:** 0
- **Comments:** 1

## Tags

sweatsetessentials

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