--- title: "Functional Strength Training Workouts for Runners in Bengaluru" description: "Build functional strength with my proven strength workouts. From injury prevention to race prep, I coach you on foundational movements to make you stronger for life." canonical: https://mytribe.in/barefoot_coach_shanth_koushik/fitness-performance-coaching/building-the-engine-my-strength-workouts last_updated: 2025-09-05 --- # Building the Engine: My Strength Workouts Tribe Verified · Helping Bengaluru build strength daily. By [Shanthi Krishnan](https://mytribe.in/barefoot_coach_shanth_koushik) · Sessions at HSR, Koramangala & Cubbon Park; Travels across Bengaluru · ₹1,500 per session (estimate) Part of [Fitness & Performance Coaching](https://mytribe.in/barefoot_coach_shanth_koushik/fitness-performance-coaching). [View full gallery](https://mytribe.in/barefoot_coach_shanth_koushik/fitness-performance-coaching/gallery) Strong bodies aren't built overnight. Here is a peek into the foundational movements—squats, pull-ups, and heavy lifting—that keep me injury-free and ready for my next run. ## Photos and videos - [Video: A simple but effective Monday morning workout at home. Just back to basics with dumbbells for strength and a pull-up bar for upper body power. Consistency is everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/081c5f71-b7a0-42f6-8cca-f0a7909294e1) - [Video: My journey with push-ups. They have never been easy for me, but I keep working on them. It is not about being perfect, it is about being doable and getting stronger one rep at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a6204e3-d487-4b84-9e01-46678a261560) - [Video: Working on my pull-ups with band assistance. This is a great way to build the necessary strength to eventually do unassisted pull-ups. It never gets easy, but we keep at it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7340a986-b42e-4b1e-9dc4-f629664c4002) - [Video: Finishing a workout strong with barbell squats in the Smith machine. Squats are a cornerstone of my training for building powerful legs for running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18f5a90c-27e8-407a-ad37-604d58d6b9d0) - [Video: Conquering a Monday morning workout with overhead presses and push-ups. Starting the week with a strong session sets the tone for everything else.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1816e803-3b5a-473e-aad8-54479a582608) - [Video: Feeling good after a solid back workout. A strong back is crucial for posture, running form, and overall strength. This is what consistency and hard work build.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/631d6eda-ad98-44ea-ae06-5572e0487b01) - [Video: A strong Monday morning workout featuring Bulgarian split squats. This exercise is fantastic for building single-leg strength and stability, which is essential for runners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dc6f344-45a6-45f1-abab-9e813854e161) - [Video: The weekend was about running and flying! Getting back to aerial silks after a long break due to injury. It is a beautiful way to challenge my body and build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/343eef4b-9df4-4c4e-8d8e-15fc26ba9278) - [Video: Slaying a Wednesday evening workout with lunges. This is a great finisher to build leg strength and endurance after a run or on its own.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b388499-e861-4b5a-b17e-d987e523e952) - [Video: Ending the workout with some pull-ups and, of course, some flexing. It felt good and strong. The goal is always to be better than yesterday.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/542b139f-df60-4407-af72-00b6285d7b94) - [Video: Monday workout done and dusted. This session included single leg squats to focus on balance and unilateral strength, which directly translates to a more stable running stride.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acaca3ee-2b01-4d0b-9589-d4f621e74934) - [Video: My Monday workout routine. A full-body circuit to kickstart the week, including knee highs, mountain climbers, sumo squats, and burpees. Try it out!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87cf12cd-0d99-446f-8c66-2f70bb5c41b1) - [Video: When you have a partner to slay the madness with you. Partner workouts are a great way to stay motivated and push each other through the final reps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/400a1538-2891-40ea-8e2c-990d67926833) - [Video: A finisher for a Monday workout. These quick, intense sets at the end of a session are great for pushing your limits and building mental toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f51f29a4-1dd7-4b00-a0b6-ebd0fee13070) - [Video: Undergoing a VO2 max test on the treadmill. I believe in using science to understand my body's limits and potential, which helps in creating smarter, more effective training plans.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa3a95c2-0c3c-44d1-98c4-01d7c72c501d) - [Video: Just for fun! Playing with some yoga and mobility poses like crow pose and a wall-assisted backbend. Flexibility is just as important as strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40fb3790-bc0b-44e7-a4d8-cb95f0c1cac5) - [Video: Partner shenanigans during a travel workout. We drive strong and workout stronger. You can always find a way to move your body, no matter where you are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67ebed77-0ea4-4c15-adca-94d3e8cce509) - [Video: Kicking off the new year with a solid strength workout. This is me working on a leg machine to build quad and hamstring strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13e3d66a-6c72-4814-9d86-b676b7092210) - [Video: A glimpse of my first workout of the year. Plank rows with dumbbells are excellent for building core stability and back strength simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/817f9f8c-11c5-497a-8b3e-b4d5c9f0b12f) - [Video: A compilation of some of my favorite gym exercises. From pull-ups to lat pulldowns, every movement contributes to building a stronger, more resilient athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1990fbcd-7323-4776-a79d-e6f99c8efcc6) - [Video: For the love of water. A pool session is my favorite way to recover. Swimming is a fantastic full-body, low-impact exercise that helps my muscles relax and rebuild.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d5d4b42-ba8b-477f-8d72-4cb461eb983d) - [Video: A quick mobility challenge. Wearing socks without using your hands is a fun test of your flexibility and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/472c948a-c8a0-482b-a007-88645bb53f8f) ## About Building the Engine: My Strength Workouts You’ll see plenty of pull-ups and squats in these clips, but don't be fooled by the highlight reel. I’ve battled fractured bones and asthma, so my training is entirely focused on resilience rather than aesthetic perfection. If you are looking for a structured way to build a functional foundation that supports your running or everyday life, this is exactly how I approach it. People often think of strength training as just hitting the gym to lift heavy, but for me, it's about building a body that lasts. Whether I'm training for a Hyrox event or just showing up to run at Cubbon Park, the engine I build on these mats matters. My strength workouts prioritize compound movements—deadlifts, push-ups, and pull-ups—because these recruit multiple muscle groups, making you stronger for real-world demands. I don't believe in perfect form on day one. You’ll see me using resistance bands for assisted pull-ups or focusing on single-leg stability drills because injury prevention is the real goal. I’ve navigated foot fractures and asthma, so my programs are designed to accommodate limitations while consistently moving toward strength. ### Why focus on these specific movements? * **Squats & Lunges:** Non-negotiable for anyone who runs. They build the leg strength needed for explosive starts and endurance on long routes. * **Push-ups & Pull-ups:** Essential for upper body power and posture, which keeps you efficient as you fatigue on the road. * **Core Work:** It’s more than crunches. We focus on stability, which is the missing link for most runners struggling with niggles. I train across Bengaluru—from the energy of HSR Layout to the green stretches of Cubbon Park. My sessions aren't just about counting reps; they’re about moving better so you can live better. If you’re ready to start building your own engine, reach out, and let’s get to work. ## About Shanthi Krishnan Hi, I'm Shanthi. I’m a mom of two and a coach who believes that fitness is a 'jatre'—a festival of movement, not a chore. I don't care about six-packs; I care about building a body that can handle everything from a marathon to chasing my kids. 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