Bodyweight Strength & Endurance Training
You don't need a gym to build a foundation. Using your own body weight is the most honest way to get strong—no shortcuts, just pure movement.
A dynamic bodyweight circuit is one of the best ways to get a full-body workout. Here, I'm moving through squats, jumping lunges, and beast unloads to build strength, power, and core stability all at once.
Muscular endurance is about holding difficult positions to build strength and mental toughness. This video shows different isometric holds like the squat and sumo squat, which are excellent for strengthening your legs, glutes, and core.
This clip demonstrates several posture-holding techniques using only bodyweight. From lunges to side planks, these exercises are designed to improve your endurance, strengthen your core, and enhance your overall stability.
Holding yoga-inspired poses builds a unique kind of strength and balance. In this video, I demonstrate techniques like a single-leg rise hold that challenge your stability, focus your mind, and improve muscular endurance.
Strength has no age limit. These endurance exercises, like the squat hold and hollow body hold, are perfect for building and maintaining muscle strength, which is crucial for balance and preventing falls as we get older.
This is a High-Intensity Interval Training (HIIT) circuit using only bodyweight. Combining exercises like push-ups and crunches in quick bursts burns a lot of calories and boosts your metabolism for hours after the workout.
Here is another example of a powerful bodyweight combination workout. The key is to move efficiently from one exercise to the next to keep your heart rate up, building both cardiovascular health and muscle strength simultaneously.
About this collection
You don't need fancy machines to build a real foundation. I teach fundamental, challenging movements like the Hanuman Dand—a variation of the Hindu push-up—that engage your shoulders, spine, and core simultaneously. It's about building a body that moves as well as it looks, using nothing but the floor beneath your feet.
This is the core of my philosophy at Athletes Revolution. We don't hide behind machines; we focus on what your body is capable of when pushed correctly. My training blends my experience as an Indian sprinter with practical strength and conditioning protocols.
Why focus on bodyweight? It forces you to master your own mechanics. Whether it is animal flow for mobility or high-intensity circuits to spike your heart rate, everything is designed to be equipment-agnostic. I have worked with everyone from complete beginners to pro athletes, and the constant is always form and consistency. If you train with me, you will be doing squat holds, plank variations, and mobility drills that you can do in your living room in Nammabengaluroo or a hotel room anywhere else.
For those looking for structure, I offer a 12-week program that includes macro-based Indian diet planning. We look at your daily movement, your recovery, and your consistency. It is not about quick fixes or crash diets. It is about building strength that carries over to your life, whether you are chasing a personal best or just wanting to feel more capable in your daily routine.
Shantha Murthy
I'm Shantha Murthy. I’m a sprinter first and a coach second. At Athletes Revolution, we don't care about your excuses; we care about the beast you’re building inside.
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