---
title: "Women's Strength & Conditioning by an Expert Women's Fitness Coach - mytribe"
description: "Build lasting strength with our Women's Strength & Conditioning program. Get personalized online or in-person coaching in Bangalore, perfect for all life stages, including postpartum fitness. Start your journey to a stronger you with a top women's fitness coach today!"
canonical: https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning
last_updated: 2025-08-31
---

# Women's Strength & Conditioning in Bengaluru

By [Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m) · I help women, especially moms, build real strength with practical workouts and proper lifting techniques you can do at home or in the gym, focusing on long-term health and everyday function.

## Locations

Online across India & sessions across Bengaluru

### Travels to

- Sessions across Bengaluru (Bengaluru, Bengaluru, Karnataka, India)
- Online across India (India, India)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Remote Personal Training & Nutrition

Custom 4-week training blocks via app including weekly video form reviews and specific pre/postnatal modifications.

Typically ₹6,000-9,000 per month (estimate)

#### Core Programming
* **App-Based Delivery:** Workouts delivered via professional fitness interface with video demos for every movement.
* **Tailored Blocks:** 4-week progressive strength plans adjusted for available equipment (home vs gym) and life stage (Prenatal, Postpartum, Menopause).
* **Time Efficient:** 20-40 minute metabolic conditioning options designed for tight schedules.

#### Coaching & Feedback
* **Video Analysis:** Asynchronous technical feedback on uploaded videos of key lifts like Squats and Deadlifts.
* **Weekly Check-ins:** Formal review of progress, logged weights, and intensity adjustments.
* **Messaging Support:** Direct access for queries regarding pain management or schedule adjustments.

#### Nutrition & Support
* **Macro Guidance:** Calorie and macro calculations based on muscle gain or fat loss goals.
* **Community Access:** Entry to the client WhatsApp group for peer support and challenges.

### The OutFit Gym & Class Membership

Unlimited access to functional group classes and open gym floor with industrial-grade equipment.

Typically ₹6,500-8,000 per month (estimate)

#### Facility Access
* **Class Types:** Entry to weekday Strength, Power, Fat Loss, Circuit Training, and Mobility sessions.
* **Open Gym:** Use of facility floor for individual training during non-class hours.
* **Validity:** Renewable 30-day access period.

#### Equipment & Environment
* **Setup:** Warehouse-style aesthetic with rubber flooring, high ceilings, and fans (Non-AC).
* **Heavy Equipment:** High-quality bumper plates, Olympic barbells (15kg/20kg), and hex dumbbells.
* **Conditioning Gear:** Access to Concept 2 Rowers, SkiErgs, Echo Bikes, sleds, and gymnastics rigs.

#### Extras
* **Events:** Eligibility for weekend community workouts and internal Hyrox simulations.
* **Amenities:** Changing rooms, showers, and lockers (BYO lock/towel).

### 1-on-1 Specialist Training Package

Hands-on technical coaching for Olympic lifting or postpartum rehab including active spotting and real-time regression.

Typically ₹20-28K per 12 sessions (estimate)

#### Session Details
* **Duration:** 60 minutes of dedicated face-to-face coaching per session.
* **Frequency:** Block of 12 sessions typically utilized as 3 sessions per week.

#### Technical Focus
* **Olympic Lifting:** Breakdown of complex movements (Snatch, Clean & Jerk) using PVC pipes and barbells.
* **Postpartum Rehab:** Tactile cueing for core reconnection, breathwork, and Diastasis Recti checks.
* **Event Prep:** Pacing strategies for sled pushes, wall balls, and running mechanics for events like Hyrox.

#### In-Person Benefits
* **Safety:** Active spotting for heavy lifts allowing safe push to failure.
* **Real-Time Mods:** Immediate exercise adjustments based on energy levels or pelvic floor feedback.
* **Logistics:** Coach handles weight loading, unloading, and station setup.

## About Women's Strength & Conditioning

### Why I Train (And Why You Might Want To)

My days are split between chasing my daughter, wrangling my dog, and making sure I don’t drop a loaded barbell on my foot. If you’re a mom, you know the chaos. The gym isn’t about looking cute for me - it’s the only time my brain shuts up and I feel like myself.

### My Approach: Strong Over Small

Forget shrinking down. I want women building their ‘strong old lady body’ for the long haul. Lifting weights isn’t just about muscle - it’s about keeping your bones solid, your back happy, and your brain tough.  
- No ‘bounce back’ nonsense  
- Strength training for moms, especially through perimenopause  
- Focus on mental grit and physical progress, not just looks  

### What We Actually Do

- Learn to lift properly: squats, deadlifts, presses - the stuff that matters  
- Functional fitness & CrossFit-style WODs for that real-life engine  
- Home workouts for busy mothers using bands, dumbbells, or whatever you have  
- Skill building: want your first push-up or pull-up? We break it down  

### Who Usually Shows Up Here

- Women on their postpartum fitness journey  
- Moms navigating perimenopause  
- Anyone fed up with the usual fitness noise and ready to just get strong  

### The Vibe

We’re a scrappy crew of misfit women, online and in Bangalore, who cheer each other on, laugh at our fails, and show up even when we’d rather nap. Sometimes I’m running on zero sleep, but I always bring my real self. Plis excuse if I sound a little frazzled - that’s just life, ya.

## Highlights

Browse through Mrinalini Bakshi Sengupta's best work.

### [Featured](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/featured)

- [Video: This is why I train. It's not about aesthetics or fitting into a certain size. It's about building a body that can handle life, and showing my daughter what a strong mom looks like. I want her to grow up knowing that her mom is powerful, capable, and can lift as much as anyone's dad.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f99da03-ab51-47e8-a375-b9314865a8b1)
- [Video: For all my postpartum mamas, listen up. Getting your "strongest version" back isn't about jumping into intense workouts. It's about rebuilding from the inside out. This video shows the foundational core rehab work that is non-negotiable before you even think about lifting heavy again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be810052-ef98-404e-8f32-74c18fae2e2c)
- [Video: I'm so tired of the narrative that a new mom's body should look like she never had a baby. It's damaging and puts so much pressure on us. Let's change the conversation. Compliment a mom on her strength, her resilience, her hard work, not on erasing a huge part of her life's story.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eda99a90-cf1e-4edb-9842-02b82f6b616a)
- [Video: Let's learn how to do a squat clean. Olympic lifts can seem intimidating, but I break them down into simple, manageable steps. Here, I walk you through the key cues to get the bar from the floor to your shoulders safely and powerfully, focusing on patience and proper form over just lifting heavy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed13e061-e9de-4074-9a7c-693d2e05b395)
- [Video: Think you need a gym to get a tough workout? Think again. This is a 100-round challenge you can do right in your living room with just your bodyweight. I design workouts for busy moms who need effective, hard-hitting sessions they can fit into their chaotic lives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e719722-d830-44b9-b884-31721a5bc3d9)
- [Video: Let's talk about mom guilt. It's real, it's heavy, and it hits when we feel most helpless. We're told we can have it all, but no one teaches us how to handle the overwhelming emotions. Feeling guilty doesn't make you a bad mom; it means you care. We need to talk about this more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5699820f-c20c-45d4-9f10-1090d3758f02)
- ![Here I am at my first competition after becoming a mom. Stepping out of my comfort zone like this is a huge part of the journey. It's proof that you can come back stronger postpartum and hold your own, no matter your age. This is what building your strength is all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa85a265-cf18-42fa-b3e7-cebd1d7b677a)

### [The Postpartum Journey: Stronger Than Ever](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/the-postpartum-journey-stronger-than-ever)

- [Video: A reminder for every new mom: don't focus on perfect, just focus on progress. This video shows the reality of starting your fitness journey postpartum, from sleepless nights with your baby to finding your strength again at the bar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/129c5238-3280-4a2f-ba57-bcba7363dcfd)
- [Video: People will tell you that having a baby after 35 means you'll lose your strength and energy. This is me showing that you can be stronger than ever. It's a journey of consistency and patience, but it is absolutely possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/731a75be-2d76-400a-ba70-41bf6b9096d2)
- [Video: This is a point of view on how focusing on core rehab in the early postpartum days sets the foundation for becoming stronger than you were pre-pregnancy. It starts with simple breathwork and progresses to building a rock-solid core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1af1864-c093-434e-9c56-e98a8a4b56b6)
- [Video: I wish more moms knew that taking just 35-45 minutes for yourself makes you a happier, calmer mom. Whether it's a bodyweight workout at home or a quick session at the gym, I can help you find a routine that works for your busy life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8047257c-9bdb-4f27-832f-d022571624e7)
- [Video: This is why I tell all moms to strength train. Life requires you to be strong. You need the muscle and endurance to carry your kids, your groceries, and everything else. I train for the demands of being an active mama.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39afd330-32f5-47d8-ad40-6e302e70623f)
- [Video: Let's normalize loose skin and cellulite on strong bodies. This video is a reminder that social media is a curated highlight reel. Your body changed to grow a baby; it's not a rubber band. Own your jiggles and your strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5513b725-ba9f-4dc4-bd2f-9f43ed7c2c36)
- [Video: It's not easy, but it's not impossible. This video shows the reality of the postpartum journey, from starting with home workouts to getting back to heavy lifting. It takes time and patience, but it's so worthwhile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e85aa66-bf1f-4119-b5a5-21f2f4222073)
- [Video: You can be flexed and have abs, and the same body can have rolls and jiggle. This is a reminder for all my mamas that what you see on Instagram is often posed. My body is different from my pre-pregnancy body, and I have made peace with it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14a31e0e-8788-4950-8ddc-6fdeb9d5d584)
- [Video: You are not falling behind. Whether you're recovering from an injury or navigating the early days of motherhood, your journey is your own. Show up for yourself bit by bit, and you will see the results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75dc39ac-6bee-4e0c-b584-967859b56b57)
- [Video: Never skip the basics in your postpartum journey. Core and pelvic floor rehab are mandatory. This video emphasizes focusing on foundational movements and a healthy lifestyle before attempting heavy or complex exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6ee3894-5cbc-4a15-bc64-611b79338edd)
- [Video: My weighted vest just keeps getting heavier. A humorous look at how working out with your baby evolves from the newborn stage to the toddler years.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b217a7a-12ce-4d30-ab9e-fe1500a650bb)
- [Video: This is for the overwhelmed mama tired of unrealistic targets set by coaches who don't understand the postpartum body. I've been there. I focus on practical goals and a slow, steady approach to rebuilding strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b212e8c-75b3-434e-ae12-68d676b806c8)
- [Video: Whatever season of motherhood you are in, have faith. This video shows the progression from gentle home workouts in early postpartum to heavy lifting later on. Do what you can, when you can. It will get better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ef09cda-59fd-4b1b-9744-6d5043ea0473)
- [Video: Movement is medicine. This video shows how working out through pregnancy, with intention and safety, sets the foundation for a stronger postpartum recovery. It's about training for the marathon of motherhood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0099050-e9aa-4646-abb2-13055751f7eb)
- [Video: There is no luck in having a "good body" after a baby. It is patience, discipline, consistency, time, and proper nutrition. This is a long-term journey, a marathon not a sprint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1422b41b-dbdb-4b77-a30f-240ccf032996)
- [Video: It's important for mamas to fill their own cup. This video shows the evolution from working out with a newborn to having your toddler watch you at the gym. Lead by example and show your kids the importance of prioritizing your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ad922a0-809e-40ca-b791-3ec3a54439f3)
- [Video: Let's change the narrative. Instead of feeling like you "lost yourself" to motherhood, approach it as a journey of finding a new, stronger version of yourself. Your mindset and intention matter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07c06f44-69cf-4ede-90df-3d3a82e3e2fa)
- [Video: Your kids are always watching. It's so important for them to see exercise as a way of life and enjoyment, not as a punishment. This video shows my daughter mimicking my movements at the gym, learning that strength is a gift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8d4b841-e819-4412-9e33-b6700a718200)

### [Real Talk: Mindset, Myths & Motherhood](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/real-talk-mindset-myths-motherhood)

- [Video: I can't emphasize this enough: weight training is incredibly beneficial for women. In this video, I break down the myths and list the real benefits, from increased bone density to better mental health. And no, you will not look like a man.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29f458f5-450f-4329-abfb-175e0c85666c)
- [Video: A raw, honest talk about emotional exhaustion and toddler regression. This is me being completely vulnerable about the hard days of motherhood, the meltdowns, and the guilt that follows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c34855b-82c3-4491-b7b7-06e68148737f)
- [Video: A message to all the mamas who wake up early or find a small gap in their day to work on themselves. It takes a special kind of strength to choose a workout over rest when you're already exhausted. You're doing a great job.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b340876-69a5-453c-afc5-7dda6d108ade)
- [Video: Getting back into a routine after a holiday is hard. Here are five simple, practical things I do to get back on track, from fixing my sleep and nutrition to just putting on my gym clothes to get myself out the door.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56d0e341-9a1c-490f-9e08-a2af79fe3c9d)
- [Video: I saw a video of young girls being praised for their six-packs, and it made me cringe. This is my take on why attaching fitness to aesthetics and external validation is so harmful, leading to body dysmorphia and eating disorders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00c48f33-f78b-42f5-a044-0ffa8328d6c5)
- ![Strength training is the best anti-aging formula, and it's non-negotiable for women in their late 30s and 40s. This graphic breaks down the benefits for muscle growth, bone density, and hormone balance during perimenopause.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cecf4734-cd8c-4064-b47e-aaa49e5a657e)
- [Video: This Women's Day, I'm talking to the men. If you want your partner to be fit, what are you doing to enable her? I share how my husband's support is crucial for me to focus on my health and fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b11ace34-4333-4265-813d-6cd1b2cb5f1a)
- [Video: How you talk to yourself matters. It changes how you think, how you approach life, and how others treat you. This is a reminder to talk yourself up, believe in yourself, and build your own confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c501e0b-0f2f-4899-8423-33641808fcd2)
- [Video: You don't need an extreme "75 Hard" challenge. You just need 365 days of consistency. I explain why building sustainable, long-term habits is far more effective than jumping into something rigorous that you can't maintain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6265e64-6a92-4da5-b169-9d58d4ecd323)
- [Video: A lot of people ask what pre-workout I take. The answer is nothing. In this video, I explain why I cut out caffeine and how it helped reduce my anxiety as a mom whose brain is always "on".](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a24333ed-3307-42fd-b632-319eaaae60b5)
- [Video: A quick joke about the gym being my therapy, but a serious note on postpartum mental health. Motherhood can be isolating and lonely. It's okay to get help, and I encourage all mamas to prioritize their mental well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfe37da4-ca74-41f4-a9fe-b0e2b95604cb)
- [Video: The "threenager" phase is real and it's kicking my butt. A relatable rant for any parent dealing with a three-year-old's big emotions and finding it hard to regulate their own.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb8e9149-a0bb-4a9c-8af5-6b09ddc7caed)
- [Video: The "Indian mom stare" is a real thing. A humorous take on switching from a gentle parent to an old-school parent with just your eyes when your threenager is testing your limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/482608d2-ed30-4be4-b252-36690dbb2110)
- [Video: Let's stop glorifying motherhood as being "superhuman" and "self-sacrificing". It's messy, chaotic, and hard. This is my hot take on normalizing the struggles and encouraging moms to ask for help and prioritize themselves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/838c2f16-3a56-49dc-915a-5b04392d9389)
- [Video: A talk about the "invisible load of motherhood". It's the hundred tabs open in our brains at all times. This is a message to all moms that you are doing enough, and your best is good enough.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74b8842a-0855-4467-834f-210cb1076a13)
- [Video: Where are all my mamas at? It's time to enter our fierce mama era where we draw firm boundaries, prioritize our physical and mental health, and have no time for bullshit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/370c09dd-aa5e-4e75-a5c0-7a4cecbafeac)
- [Video: Apparently, the hardest part of working out is re-racking your weights. A humorous but serious reminder about basic gym etiquette. Just put your weights back where you found them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f049b28-7a72-41b7-bda6-dcf9cd33f413)
- [Video: The biggest part of motherhood is learning to unlearn your triggers. An open and honest talk about the challenges of parenting, generational patterns, and the constant self-doubt that comes with the job.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c0589d6-2b0b-4b87-8aa9-6d9f03d19368)
- [Video: A Mother's Day message showing the reality of juggling it all. This is for all the moms holding up their career, raising a kid, and trying to focus on self-care. You are doing great.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47b9a619-20cd-40c2-846a-85e96b803250)
- [Video: You can't stop aging, but you can slow it down with strength training. I explain how lifting weights helps retain muscle mass, protects bones, improves skin elasticity, and keeps you feeling younger and stronger as you age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3aecfe1-5a82-4820-ac23-b5a59333a7ee)
- [Video: This is your reminder that motherhood does not mean your life comes to a stop. It's your era to find your mom strength and write your new story. If I can do this sleep-deprived and exhausted, I can do anything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d84ed900-e956-4301-bc49-c3b4e0749603)
- [Video: As I approach perimenopause, these are my five non-negotiables: strength training, eating balanced meals, prioritizing protein, metabolic conditioning, and proper hydration. Let's get older and stronger together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2b3e0ca-515c-4d24-98dd-9016646c6ab2)
- [Video: I'm not building a "summer body". I'm building a body that will last me through all seasons of life. This body has stretch marks, cellulite, and muscle. It's a battle-ready body to carry me through life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dc5b152-d06b-4e3c-887d-f26ce4bcaea8)
- [Video: This is 37. A reflection on finding myself again, enjoying the challenges of motherhood and business, and embracing my loud, opinionated, and honest self. I want to age with audacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3af049df-82e0-49fe-82fc-a1180ae34cdc)
- [Video: A reminder that strong bodies don't always mean having a six-pack. I share my journey of overcoming a toxic relationship with food and realizing my strength isn't defined by how lean I am, especially as a mom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b654c11e-0343-4727-8516-562022fd0384)
- [Video: A look at a day in my life as a coach and a mother. My workouts are my time to unwind and feel calm before getting back to the hustle. It's a choice to make yourself a priority.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca93e94d-ce06-4c79-a910-e32b7be6b749)
- [Video: What you see on social media is just 1%. This video shows the reality behind the polished workout clips: waking up at 6 AM, juggling kids and clients, and making a conscious choice to fit fitness into a busy schedule.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e29d0a49-1a29-470f-8755-d0650de30a97)
- ![There is no substitute for discipline and hard work. It doesn't matter what format of exercise you choose, as long as you are consistent. Find what works for you and a coach who can help you achieve your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/087f690f-89c5-430e-8318-5b44ec1cbe42)

### [Master the Barbell: Strength & Olympic Lifting](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/master-the-barbell-strength-olympic-lifting)

- [Video: A response to the "gym uncles" who give unsolicited advice. I've been doing Olympic lifts for years and I'm the fittest I've ever been, nearly 4 years postpartum. This is my passion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ad88485-2d5c-4c96-8574-a3330a27f2b6)
- [Video: A quick and effective barbell workout for when you need to jolt yourself with some adrenaline. This complex includes deadlifts, hang power cleans, shoulder-to-overhead, front squats, and burpees over the bar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f019b54-c9aa-4588-8cb6-9dac54c48bdb)
- [Video: This is my happy place. The one hour in the day where I can decompress from the mom guilt and anxiety. The focus becomes singular: lift heavy shit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c32fc79a-71d3-450e-8f99-ba59b0f3d16e)
- [Video: If you want a move that works everything, the front squat is it. It challenges your core, your entire posterior chain, and your upper body mobility. I've seen huge improvements in my overall performance by including these regularly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bd5f232-a9b0-411b-a606-54e8369ad2e9)
- [Video: A humorous take on the "women should clean" trope. Alright then, let's clean. This shows me performing a heavy squat clean, reclaiming the word in a powerful way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38d71ea3-2562-480c-9489-c0cc00264a71)
- [Video: Sometimes you fail a lift. Here, my technique fell through but my mobility saved me from injury. It's a good reminder that progress isn't always linear and mobility is just as important as strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dba2c843-1cba-44bc-a893-26d817c390d6)
- [Video: I'm going to keep posting videos of women lifting weights until all my ladies over 30 realize it's the only way to slow down aging and feel younger. Pick up those weights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fa45243-2a72-4284-9d81-717802eb5e88)
- [Video: A quick but tough workout of the day featuring power cleans and front squats. Even in a society gym, you can get a great barbell session in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2aa2abc6-914b-4ae7-b826-a3a63125d46f)
- [Video: A look at my strength loss after an injury. I'm struggling with weights that used to be easy, but that's life. We get back to the drawing board and work to hit those numbers again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f4f1703-4af2-479e-85ec-8e5d8bf3b021)
- [Video: A powerful video celebrating Durga Pujo by connecting the strength of the goddess Shakti to the strength of women who lift. Respect for women should transcend religion and be present in society.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad8bce95-707b-44e3-83f3-320cd5f05902)
- [Video: A fun partner workout showing that it doesn't matter how heavy you lift or how fast you finish. What matters is supporting other women in the gym and getting excited about getting stronger together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9a6fc9a-04ea-4cbb-8fef-d705dc615bfa)
- [Video: A humorous take on the myth that lifting weights will make women look like men. Spoiler: it doesn't. I explain why women should lift weights for lean muscle and stronger bones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f6caec7-b5ec-4318-b8bd-27da14d76ec4)
- [Video: This is the easy part of my day. For most of the day, I feel overwhelmed with motherhood, work, and life. But when I'm at the gym, the noise stops and I can just focus on moving weights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f40c464a-f4f3-4135-8e99-9dd003d96057)
- [Video: Before attempting big and heavy lifts, always learn how to bail safely. This video demonstrates how to get away from the bar during a failed back squat, front squat, and snatch to prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0585f6bd-dd82-4f60-a028-f186ce69b190)
- [Video: A gritty and savage partner workout with thrusters, burpees, front squats, and ground-to-overhead lifts. This shows the intensity and camaraderie of training with a strong partner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42af5961-94e3-4595-9763-2f004b00862a)
- [Video: A grueling barbell complex of deadlifts, hang power cleans, and front squats, paired with muscle-ups. This is a tough workout that tests both strength and skill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96d5bcb7-f5fc-4551-9947-6eae93dd2c78)
- [Video: A heavy barbell and gymnastics workout, combining a deadlift, power clean, front squat, and push jerk complex with the classic "Cindy" workout (pull-ups, push-ups, air squats).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffe4af84-3358-4071-8d7d-337fb069e14d)
- [Video: A moment of failure at the gym. I didn't hit the numbers I wanted, and it's a bummer. But it's a reminder that progress isn't linear. It's time to get back to the grind and put in the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c37c7c7c-767d-435f-981a-c0f4c5c03192)
- [Video: A Valentine's Day message: muscles are your valentine. I explain all the benefits of strength training for women, from slowing down aging and improving mental health to lowering stress levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dc76033-f324-4dd1-9018-5a82708e8597)
- [Video: Why do I lift such heavy weights as a woman? Because being a mother is not a deterrent. This is a powerful message for moms to find their strength and discover themselves in 2024.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09de28cc-9df4-4295-be44-cfd8df1adde8)

### [Functional Fitness: WODs & Hyrox Prep](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/functional-fitness-wods-hyrox-prep)

- [Video: Preparing for Hyrox? This workout is for you. It combines running, rowing, wall balls, and broad jump burpees to simulate the demands of the competition. Your legs will give up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ecc1444-35fe-495d-ae21-200f9a064bd3)
- [Video: Want to get better at broad jump burpees for Hyrox? This drill is a real burner and helps build the explosive power and speed you need for that station.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc56c445-2957-4ba7-944d-e37d1df93190)
- [Video: A tip for the sled push, especially for women with narrower shoulders. I share how I've adapted my form to feel more comfortable and efficient, which is a key part of Hyrox training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99a40db0-b80a-422b-8a17-d6bd2bfda6d6)
- [Video: Not your usual leg day. This lower body split for Hyrox prep includes barbell step-ups, plyo side jumps, and Zercher lunges to build serious leg strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/781796b0-d111-48ae-b239-7777d0c2f586)
- [Video: A full Hyrox simulation workout: 5km of running, heavy sled pushes and pulls, weighted lunges, rowing, and wall balls. This is 50 minutes of pure mental and physical endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20bdd5a0-8e40-4636-af38-851c5004691a)
- [Video: A quick, high-intensity workout to dull the noise. This circuit includes wall balls, toes-to-bar, power cleans, burpees, and shoulder-to-overhead, finishing with the assault bike.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1076642e-b497-4dd8-8e2d-703fc2636203)
- [Video: A doozy of a Hyrox-style workout. This one combines a run, dumbbell snatches, rowing, wall balls, and burpees to a plate. I hate rowing, but it's a necessary evil.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0711a762-ab99-44e8-8e81-22ee4b23b3fe)
- ![An action shot of me doing box step-overs during a fitness competition. This showcases the functional fitness movements that are common in these events.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e15ae8ba-8f5e-4c57-92fa-318194323879)
- ![A photo from a competition where I'm finishing a dumbbell shoulder-to-overhead lift. This captures the grit and determination required in competitive fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/560694c7-06be-4b4b-a456-24428dc7a020)
- ![Posing with my partner after a doubles fitness competition. It's all about stepping out of your comfort zone and seeing what you're capable of.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f40310e7-8710-4c2c-a7cb-f19dbf35c31d)
- ![Flexing with my partner at the Cult Unbound Championship. This shows the fun and camaraderie of competing alongside other strong women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b0a2f23-16e0-444e-96d4-47e68103a490)
- ![A shot of me mid-sled push during a competition. This is one of the toughest events and requires pure leg drive and mental toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77577820-10f0-46dc-b198-1b2ce60c9ed9)
- [Video: A fun but tough workout combining box step-overs, burpee pull-ups, deadlifts, thrusters, toes-to-bar, and devil's presses. This is a full-body metcon that will leave you breathless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c3661bf-7eba-4403-99f9-d60049cdbb0e)
- [Video: A weekend team WOD that will take 15 business days to recover from. This workout has a brutal rep scheme of clusters, squat cleans, and shoulder-to-overhead, paired with gymnastics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/270b6c52-50c0-4ddc-a202-653738b5d86b)
- [Video: Monday midline madness. This core-focused metcon combines squat cleans with hollow rocks to absolutely smoke your midline.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ecede3a-063d-4a18-a4dd-84e63518e0df)
- [Video: A 10-round EMOM (Every Minute On the Minute) workout with a dumbbell complex of deadlifts, hang power cleans, and thrusters. It's fun, but you might not recognize yourself after.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7f428f3-286b-48d1-b0fd-fe05f71777fc)
- [Video: Day 2 of my Christmas countdown series. A long, chipper-style workout with thrusters, pull-ups, power cleans, toes-to-bar, deadlifts, and more. A 45-minute burner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03c41f4d-ad49-41a2-ab22-9539ed81eee0)
- [Video: Day 1 of my Christmas countdown. A spicy 7-round workout with single-arm thrusters, kettlebell swings, and renegade rows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/267a076e-f9b5-4b3d-a238-1fe9285c136c)
- [Video: My first conditioning piece after a 15-day break. A 10-round workout of burpees, thrusters, toes-to-bar, and power cleans. I was completely gassed, but it felt good to move.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f0c5d47-6bc9-4f78-85c4-8bb643ecf2a6)
- [Video: A rainy day team WOD. A "You Go, I Go" format with 10 rounds of calories on a machine, toes-to-bar, wall balls, power cleans, and muscle-ups. Earned, not given.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aad28164-9e54-446d-996f-faa114ec5992)
- [Video: Carnage. A simple but brutal workout that left us leveled and humbled. This is what pushing your limits looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d42ae902-7578-449b-bd00-36f03d6364cf)
- [Video: An upper body pump workout. A ladder of power cleans from 1 to 10, with 10 hand release push-ups and 50 double-unders after each round. Your arms will be on fire.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/477c11c8-9b3f-42e6-b39a-9f32bf158784)
- [Video: A partner workout with superhero vibes. This shows the fun and energy of training with a friend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79f0902f-4426-409e-9212-67a824f885ea)
- [Video: A grippy plate workout that is deceptively spicy. 10 rounds of plate ground-to-overhead, overhead lunges, and toes-to-bar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7445565-423a-4bd8-9dcf-e7f332858202)
- [Video: A 20-round workout that hits the bullseye. This circuit of heavy power cleans, box jumps, and toes-to-bar is short, intense, and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85c076f2-7641-47fd-8d71-9f12f4108668)
- [Video: Embrace the grind. A long, sweaty, gritty workout with a descending rep scheme of double-unders, hang power cleans, push presses, lunges, and sit-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30356772-ea6a-4f41-bc22-3a1a6e016d5c)
- [Video: I call this part of my life redemption. A 10-round conditioning piece with burpees, dumbbell thrusters, toes-to-bar, and dumbbell cleans. A great workout for when you want to push into the pain cave.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cf18b08-2faf-43c8-8184-ff5b6a1ee53d)
- [Video: A quick and effective WOD with a barbell complex of deadlifts, power cleans, front squats, and thrusters. Give it a go when you're short on time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8cbef5a6-b63f-4b42-a26d-ad3136688ea7)
- [Video: Not every day is full of motivation, but we persevere. A workout of rowing, double-unders, and deadlifts on a day when we just had to show up and get it done.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a27852b6-b63c-4dd2-b431-e181759311eb)
- [Video: A 15-minute AMRAP (As Many Rounds As Possible) that left us crawling for a high five. This workout was for the CrossFit Open, a time to be part of a larger community all hurting together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b9797dc-bc82-48ea-afd1-f5b3e6c8a32c)
- [Video: A partner WOD with 10 rounds of suffering. This workout combined push jerks, squat cleans, and thrusters. The weight was hell, but it was a good burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a848b327-ba90-44e5-b6a1-e455a7dc8e93)
- [Video: A "F*ck You Friday" partner workout. 20 rounds of deadlifts, thrusters, and burpee box jumps over. Complete and utter pain cave.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52004b59-3ef7-4209-b3bc-e62e81b7b584)
- [Video: 7 rounds of hell. This workout has it all: hang power cleans, front squats, shoulder-to-overhead, burpees, toes-to-bar, pull-ups, and rowing. Brutal is the only word.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65717198-2880-4b2c-aa1a-00b04e627bc3)
- [Video: The "Snowman from Hell" workout. A descending ladder of a dumbbell complex (push-up, renegade row, squat clean, shoulder-to-overhead) with a 200m run after each round.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6168f25-f6cf-4052-8425-b48fef3de410)
- [Video: A metabolic conditioning day to challenge my lungs, heart, and endurance. This workout is 3 rounds for time of deadlifts, pull-ups, front squats, and burpees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99180c8b-1fd9-4ae6-a032-a03e5c23e42b)

### [Skill School: Your First Pull-up, Push-up & More](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/skill-school-your-first-pull-up-push-up-more)

- [Video: Just a few girls hanging at the bar. This video shows that the gym is our playground, and we're always working on skills like pull-ups and toes-to-bar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bb884de-9e33-440f-a936-6caa411812b1)
- [Video: Working on muscle-up progressions with a friend. This shows how we support each other in learning new, challenging skills. It's about empowering other women to get stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb1f4111-e9e1-4f75-87f1-034a0220ed75)
- [Video: Two simple techniques to increase your grip strength for pull-ups: dead hangs and farmer's carries. And my advice: ditch the gloves. Your palms need to harden to build real strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/904b0ca6-3fbb-4da5-a8c9-3a7ac680a326)
- [Video: When I say "engage your lats," what does that mean? This video gives you a simple trick to find and feel your latissimus dorsi muscles, which are key for pull-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad970d8f-b71a-44be-8835-88656639a400)
- [Video: How to get your first kipping toes-to-bar. I break down the first progressions, from learning the kip (hollow to superman) to practicing knees-to-chest and knees-to-elbow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddec4953-a704-4622-9700-28e44f5c8a24)
- [Video: Push-up progressions to help you get your first one. I demonstrate how to build strength by holding the push-up position and practicing negatives (slowly lowering yourself down).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/051d9f61-830a-4f1f-97de-9a12c13cfcce)
- [Video: More push-up progressions. I show how to start by reducing the range of motion (using a box), practicing knee push-ups, and using negatives to build strength at every point of the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4dadb15f-0958-4e2a-81d6-691ecd2d3629)
- [Video: Part 2 of my pull-up series, focusing on accessory drills to build lat strength. I demonstrate lat raises, cable lat pull-downs (with a band and PVC), and straight-arm pull-downs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/243ca45b-7166-425f-8827-067228ce2b3b)
- [Video: A humorous look at the struggle of working on pull-ups. Even when you're dying with every rep, your gym buds are there to tell you to smile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/192705ef-5ebe-4c1f-9d79-a656d7caf065)
- [Video: Part 1 of how to get your first pull-up. I cover the basics: building grip strength with dead hangs, strengthening your scapula with scap pull-ups, and building lat strength with negatives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f39bc273-1dff-4326-ac31-eedc5c8db68a)
- [Video: Positions make progression. Here I am coaching a client on the proper positions for toes-to-bar. As a coach, I'm ready to teach anyone who is willing to learn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0acfb96e-7c3e-4670-bbf5-213c0fe18b8c)
- [Video: Let's get more women doing pull-ups. I started with not even being able to do one. With consistency and patience, it's possible. I can share the steps to get your first one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db4cbb9c-f525-44db-8e3a-8fb34643416c)

### [No Gym, No Problem: Home & Bodyweight Workouts](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/no-gym-no-problem-home-bodyweight-workouts)

- [Video: A vacation or home workout using just your bodyweight. This is an 8-round, 8-rep workout with movements like inchworms with push-ups, pike lifts, and modified V-ups for a great full-body pump.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4685a601-faa6-4062-99de-6ef8aa0b3cde)
- [Video: Stronger women, stronger lives. This video shows an outdoor group session I started at my society. A strong bunch of women showing up on a Sunday morning to get fitter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62c51316-79e2-437b-8dc9-ab79a7061143)
- [Video: A quick Christmas Eve workout for when you're short on time and want to hit all muscle groups. This circuit uses a treadmill, bench, and dumbbells for a light sweat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45c2a491-a03e-4717-8855-f3f3188818db)
- [Video: Day 11 of my Christmas workout series, done at home. This video is also a reminder that skin folds and rolls are normal. Our bodies can be strong and soft at the same time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1020430-faea-49c1-a034-252290d2b7df)
- [Video: A short metcon for when you're pressed for time. This dumbbell workout hits all the muscles and will get you a tiny sweat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cabcb6d-b2c5-4ca3-bee9-dde031f1e135)
- [Video: Day 8 of my Christmas workout series, done at the society gym because of a sudden school holiday. A spicy little workout to get over hump day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f69245a8-bd40-4fd3-bd3f-09a6bb0f06b6)
- [Video: Who else can relate to having a "Velcro toddler"? This is a humorous look at being a work-from-home mom and coach, where your toddler is joined at the hip with you 24/7.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a1e500-5583-49a0-b3c7-2fa353b8dbf9)
- [Video: A public holiday WOD you can do at home with just a pair of dumbbells. This is a 20-round workout that's great if you're short on time and want to hit everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9157f59c-b636-41c0-991e-83be74d89f38)
- [Video: The road to finding your strength as a mom can be long, but it's a powerful journey. This video shows that your journey might start with home workouts, and eventually, you'll be teaching your kids a valuable lesson about health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9eba495-c77a-41d3-b86d-69d3693a053f)
- [Video: I love working out alongside my mamas. This video shows a group workout we did together, with a 2-round circuit of sumo deadlift high pulls, double-unders, lunges, snatches, and more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66cb2299-8b95-49c0-a99c-1f9bd72832c9)

### [Build Your Foundation: Core & Glute Strength](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/build-your-foundation-core-glute-strength)

- [Video: I discovered real core strength after having a baby. I saw a huge change when I swapped out mindless sit-ups with movements that load the core in different planes, like farmer's carries and front squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76f825d0-4ba5-4768-9555-ac64f914f05b)
- [Video: A killer kettlebell core finisher for an upper body day. This circuit includes flutters, scissors, Russian twists, and halos to hit your core and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c22a507-2f2c-408c-82c2-9695b01c81cb)
- [Video: Postpartum flat butt is a real thing. This video shows the key movements I worked on for a year to get my glutes to fire again, including Bulgarian split squats, RDLs, step-ups, and hip thrusts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffe38bf7-750c-449e-85c1-7b976dd61943)
- [Video: A barbell core burner finisher. This circuit challenges you to hold on to the barbell for all the moves, including sit-ups and leg raises, for a serious burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f4bf304-d14f-477f-ab16-b1e98a49648e)
- [Video: A core attack workout. Can you hold on for 50 reps? This circuit includes V-ups, single-leg V-ups, tuck crunches, sit-ups, and hollow reach-throughs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/889af41c-212f-4fa1-8042-bdc58173c738)
- [Video: A kettlebell killer core workout using one heavy kettlebell. This 3-round circuit includes reach-throughs, wood choppers, Russian twists, and plank pull-throughs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44ea4c31-4a59-4a51-9341-f2245d9b9d7e)
- [Video: Want a stronger core after doing the basics? Try these advanced core exercises that I take my mothers through. They work the core while also recruiting other muscle groups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91410f63-eea7-40ea-b6f2-4daccc3e4f95)
- [Video: Want to bulletproof your core? Add a balloon to your breathwork. I explain how this technique increases intra-abdominal pressure and teaches you to maintain core engagement, which is key for lifting heavy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a51a9057-c378-49fc-bca0-043167c409ba)
- [Video: A quick leg day pump to make your legs grow. This workout focuses on goblet squats, kettlebell clean to lunges, and staggered stance deadlifts to feel the burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31cd6198-ec0e-42a8-aeeb-5390028f2896)
- [Video: Part of a leg day workout showing a staggered stance kettlebell deadlift to swing. This movement is great for building hamstring and glute strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/354d94a2-9f3c-470f-8fd9-a96feec3025c)
- [Video: A clip of me doing heavy barbell hip thrusts. This is one of the best exercises for building strong, powerful glutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3966f33d-01fb-4723-9f01-adc45de049ff)
- [Video: Another angle of the staggered stance kettlebell deadlift to swing, showing the full range of motion for this effective leg day exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/488622f2-a903-4f9e-b812-4c232042c88f)
- [Video: A demonstration of a kettlebell goblet squat, a fundamental movement for building lower body and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9af7bf0d-83e2-496c-b9c1-6be8320f3489)

### [The Misfit Crew: Our Community In Action](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/the-misfit-crew-our-community-in-action)

- [Video: A reminder that you are right where you are meant to be. In a world with so much noise, it's easy to compare, but you are enough.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3da1241b-2ff3-4913-979e-86cd684af7bb)
- [Video: A moment from a group session on International Yoga Day. Something about pausing, slowing down, and moving together is just cathartic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07edee17-24ed-49fe-9406-073d7c5b2de9)
- [Video: My nightly ritual of five yoga poses to unwind my mind and body before bed. Sleep is a crucial part of recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e3614c5-abc1-4527-b411-590f53a01040)
- ![A self-appreciation post. Being able to maintain muscle mass and energy levels at 38 without any external supplements is my biggest flex. It's all about consistency with the basics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e2862bc-8815-42a6-9ea8-16d24d714225)
- ![Another self-appreciation shot from the beach. A reminder that fitness is about balance: eating home-cooked food, enjoying meals out, and moving your body consistently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c04783f5-1592-4569-a340-2e144ab1dcab)
- ![Relaxing by the pool. My fitness journey is about consistency, not new diets or fads. Just doing the same thing over and over again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f950edbb-0892-49e9-9a0f-5566a3d3cfb9)
- ![Showing off the back muscles I've built through years of consistent training. This is the result of basic practices followed consistently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce074d16-c5f5-487f-b46c-5821e94ae2fe)
- [Video: Mayhem! A shot from a group workout where everyone gave it their all, pushing through lots of reps, sweat, and swears.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20d0f3d0-eb55-4ff2-8153-6ef35e4b6b72)
- [Video: Thirst-trapping myself. A humorous take on admiring the muscles you've built for yourself. Muscles on women are so underrated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d27e89c0-0139-49e4-aa46-c538dde2b3a8)
- [Video: A funny video about "gym-girling" too much and now having to do the heavy lifting for your own errands. Secretly, I love it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88bcc124-aac2-4703-b431-04c74c9edae8)
- [Video: It's you vs. you. It's easy to compare yourself to others on social media, but what's real is your own journey. Compare yourself to who you were a year ago.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6809d805-c7d9-4776-939c-0b5213a19571)
- [Video: We came to "sleigh" the 12 Days of Christmas workout. The crew hit it hard, and it was a vibe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08b7aa91-0e68-4121-aa3c-0b48d596015d)
- [Video: I love when women approach me in the gym to share their journeys. It tells them they can and should take up more space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15b1ee93-6745-4a7e-9787-f080311cbe1d)
- [Video: What people think we do at the gym vs. what we actually do (faffing around and taking naps). We're just a bunch of misfits who adopted each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c80ed9c4-8ab0-447d-91c0-3434bf63136e)
- [Video: Tag your hype person at the gym. A fun video showing how your workout buddies can be your motivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c87f7a1-fc6f-4290-b4ea-cbe257fe75d8)
- [Video: Saturday mayhem with the best crew. A group photo showing the strong women I get to train with.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c070307b-bb55-488f-bbf2-1f513e817b66)
- [Video: A quick clip from a Saturday WOD (Workout of the Day) with my crew.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d4fbeb5-fc9f-432b-8612-5890fc401870)
- [Video: We don't sweat, we sparkle. A fun moment from a group workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfd9a209-99f6-447d-8140-a8196611f92d)
- [Video: A Saturday sweat session with my warriors. A whole lot of fitness went down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a00054d5-06fd-4c44-9d4d-84292a830c0d)
- [Video: A Saturday workout with my partner. We couldn't finish this behemoth of a workout, but it was a pleasure to coach and train at this space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0caf70f-71bd-40a6-8c6c-2b6cfbe1908a)
- [Video: A Sunday mama strength session. Seeing more and more women lift weights makes me so happy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fa9b68d-8e17-41c1-88a8-cfd52a21ad3e)
- [Video: How to spot a "gym girl"? We do pull-ups in a sari. A fun video showing off our strength in traditional wear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a115613-b75e-4539-ba84-11be2c26530a)
- [Video: A throwdown at My Third Space was a vibe. Everyone went HAM and crushed the workout. It was fun, fierce, and awesome.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8cd71c56-43a1-486e-9281-82c97f2827c0)
- [Video: How we prep for a long weekend. A fun, dancing clip with my workout partner before we hit the weights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adb69261-0dec-413b-a446-5024fd85a373)
- [Video: A public holiday means a good workout with the Misfit crew, involving skill, strength, and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdbae690-0254-4f74-b763-209e065905e2)
- [Video: A partner WOD with the OG. You need that one person to push you more than you would normally push yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c183b645-7192-4fca-adde-0e683d6767c7)
- [Video: A throwdown with my crew. I was in the coach zone, watching like a hawk, but managed to get some snippets of them crushing their partner WOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/982e3c15-784c-4238-9b78-d3e049c162e6)
- [Video: Happy International Women's Day. Grateful to be doing what I love with so many strong women, both online and in person.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00ee3e58-0a70-46f3-8584-eb5588b9d8ce)
- [Video: A savage Sunday sweat session with my mamas. This crew brought their A-game and crushed the workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d08242c7-9a9c-4972-8443-00c320cd1cbf)
- [Video: "F*ck You Fridays" are back. I love putting the crew through the wringer. This was a long chipper-style workout that they survived.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d730f5a-d1a8-4d25-92e4-45e3f29c21e3)
- [Video: Mamas get shit done. A "12 Days of Christmas" workout with my mamas, who find strength from the depths of their souls despite regressions, sickness, and sleep deprivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79d4b05b-c1cf-42e2-b861-5139e7e75973)

### [About Me & My Coaching](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/about-me-my-coaching)

- ![An introduction to my story and why I became a coach. I realized the huge gap in the fitness world for women, especially during pregnancy and postpartum, and decided to help women come back stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a411d20-4c6f-4fa4-88da-4728c4d05f9e)
- ![A look at my certifications, from CrossFit L1 to Pre & Postnatal Fitness and Precision Nutrition. My focus on a strong foundation is why I'm stronger now than before having a baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ced72c34-3e65-47c3-8b46-8b3c08e73923)
- ![The cover image for my story, asking "Why I Chose to be a Fitness Coach". It's about having a positive impact on someone's life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65554407-7a73-450a-a9ec-b03cff4c0644)
- ![My coaching promise: no frills, no fluff, just fitness rooted in science, basics, and sustainability. If you want to transform your life, all you need is 30-40 minutes and the consistency to show up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a1d4b94-c5fb-4357-8ee7-b5b4c47ebff3)
- [Video: A humorous take on the energy difference between me and my toddler. It's a devastating blow to my ego that she can run on cat naps and chocolate while I need balanced meals and workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94d6e2c4-fd6b-4891-acef-62929929da1b)
- [Video: Reintroducing myself. I'm a mom, a business owner, and a work in progress. My biggest job is raising myself for my daughter, showing her that a strong woman can look like whatever she wants.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58f4b401-bd81-4e26-a1cf-b67eef6f2430)
- [Video: My "why". I exercise and lift weights so I can be strong enough to carry my daughter on our adventures and explore the world with her for as long as possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4e1f591-4b3a-4f00-8bc9-4b50140850c4)
- [Video: A video showing various hip mobility stretches. Sitting for long hours can get our hips tight, so it's important to mobilize the pelvis and joints with stretches like the frog pose and 90-90 rotations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/525e8824-3612-4529-84eb-bc0d61750ec9)
- [Video: A humorous look at the one thing I miss from my pre-kid life: being able to relax on a couch and drink my tea in peace. But I wouldn't trade the chaos for anything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4627900-ac7a-4487-a096-8ac12cdecc61)
- [Video: Things fitness coaches wish their clients knew. Your goals become our goals, we care more about your heart and mind than the number on the scale, and we understand your anxiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53c3d18a-90ec-4173-ade0-15f40f6d849a)
- [Video: I get asked if I coach men. Fitness doesn't know any gender. While my mission is to empower women, I love coaching people, and I'm ready to teach anyone who is willing to learn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0acfb96e-7c3e-4670-bbf5-213c0fe18b8c)
- ![There is no substitute for discipline and hard work. It doesn’t matter what you choose: it doesn’t need to be CrossFit; Oly lifting; Functional fitness; Cardio; body weight exercises but it needs to be consistent, repetitive and progressively overloading.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/087f690f-89c5-430e-8318-5b44ec1cbe42)

## Meet your expert

[Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m)

### My story

Hey, I’m Mrinalini. Fitness for me isn’t about shrinking, it’s about getting strong and feeling good. When I was pregnant, I saw how much fear there is around women lifting weights. So I got certified, learned everything I could, and now I help moms train safely through pregnancy and after. Trust me, I’ve juggled motherhood, cake at birthdays, and workouts squeezed in between naps. If I can do it, you can too. No drama, just real life.

### My work

- **Pre & Postnatal Strength Coaching**: I help women train through pregnancy and postpartum, focusing on safe, effective strength routines.
- **Quick Workouts for Busy Moms**: My sessions are 30-45 mins, no equipment needed. Designed for real life, not gym rats.
- **Core & Pelvic Floor Rehab**: We work on healing diastasis recti, pelvic floor strengthening, and fixing posture. No more ‘mommy pooch’.
- **Nutrition Coaching**: I offer practical nutrition advice—no starvation, no guilt. Yes, you can eat cake.
- **Sustainable Fitness for Parents**: No fads, just basics. We build habits that last, rooted in science, fit for busy family life.

## More services from Mrinalini Bakshi Sengupta

- [Pre & Postnatal Fitness Coaching](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching) · ₹2,500-6,000 per person per month (estimate)
- [Nutrition Coaching for Sustainable Results](https://mytribe.in/fit.with.coach.m/nutrition-coaching-for-sustainable-results) · ₹1,500-8,000 per month (estimate)

## Book

To book Mrinalini Bakshi Sengupta, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Women's%20Strength%20%26%20Conditioning%20by%20Mrinalini%20Bakshi%20Sengupta.)