--- title: "Functional Fitness Personal Training for Strength & Mobility - mytribe" description: "Tired of generic workouts? Get a custom workout plan with our Functional Fitness Personal Training. Sonali Singh combines strength, mobility, and yoga to help you move better, get stronger, and prevent injury. Start your holistic fitness journey online today!" canonical: https://mytribe.in/sonali_sing/functional-fitness-personal-training last_updated: 2025-12-29 --- # Functional Fitness Personal Training By [Sonali Singh](https://mytribe.in/sonali_sing) · I help you build strength and mobility for everyday life using a mix of functional exercises, yoga, and conditioning, with workouts you can do at home or in person—no fancy equipment needed. ## Locations Available exclusively online Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Live Virtual 1-on-1 Training 60 minute video calls using household items for workouts with specific mobility flows for desk job posture. Typically ₹1,000-1,500 per session (estimate) #### Session Details * **Format:** Live 1-on-1 video call via Zoom or WhatsApp. * **Duration:** 60 minutes per session. * **Equipment:** Minimal setup using bodyweight, resistance bands, or household items like water bottles. #### Specialization * **Desk Job Rescue:** Yoga based mobility flows targeting back stiffness and neck pain. * **Training Style:** HIIT circuits and functional movements customized for home settings. * **Form Correction:** Real time verbal cues to fix posture during exercises. #### Nutrition & Support * **Soft Discipline:** Guidance on portion control using standard home cooked meals (e.g., Poha, Makhana) rather than strict diets. * **Accountability:** Meal review and motivation for sustainable habits. ### In-Person Strength & Gym Training Gym based sessions focusing on heavy compound lifting with spotting, tactile form correction, and assisted stretching. Typically ₹2,000-2,500 per session (estimate) #### Location & Access * **Format:** Face-to-face training at partnered commercial gyms. * **Duration:** 60 to 75 minutes including warm up and cool down. * **Note:** Client typically requires a separate gym membership for facility access. #### Advanced Training * **Heavy Lifting:** Spotting and coaching for technical lifts like Deadlifts, Squats, and Hip Thrusts. * **Equipment Use:** Full guidance on Smith machines, cable stations, and free weights for hypertrophy. * **Tactile Cues:** Physical adjustments to ensure spinal alignment and muscle engagement. #### Recovery & Progress * **Assisted Stretching:** Post workout PNF stretching to improve flexibility and reduce soreness. * **Tracking:** Periodic body composition assessments and strength logging for personal records. ## About Functional Fitness Personal Training ### Why I Train This Way I care way more about what your body can do than how it looks. For me, fitness is about moving freely, feeling strong, and not dreading stairs after leg day. Some days you’ll crush it, other days you’ll wonder why you signed up - that’s normal. I’m all about showing up, even when you don’t feel like it. That’s where the real change happens. ### How We’ll Build Functional Strength We’ll work on the stuff that actually matters for your life. My approach mixes strength and conditioning with mobility and yoga, so you get the best of both worlds. Expect a lot of compound moves like squats and deadlifts, plus HIIT sessions for those days you want to sweat hard but don’t have much time. I’m a certified yoga coach, so I’ll sneak in stretches and flows to help your back, knees, and posture. If you sit at a desk all day, this is for you - desk job fitness solutions are a big part of my plan. ### Train Anywhere, Anytime You don’t need fancy equipment. I run online functional fitness classes that work with whatever you’ve got at home, even if it’s just a pair of socks. If you want to train in person, I’m up for that too. I’ll help you with nutrition basics, but I won’t make you count every calorie. ### What You’ll Get Out Of It We’ll work on body composition, sure, but the real win is feeling more energetic, less stressed, and confident in your everyday movement training. My goal is to help you feel strong and capable, not just in the gym but in your actual life. ## Highlights Browse through Sonali Singh's best work. ### [Featured](https://mytribe.in/sonali_sing/functional-fitness-personal-training/featured) - [Video: This is why I focus on functional movement. Just a few minutes of targeted exercises can counteract hours of sitting, helping to release tight hips, mobilize your spine, and free your shoulders. We'll work together to bring freedom and space back into your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8adba34f-1d1e-47cd-9127-b3bd4ee19094) - ![Real results come from consistency. This is my client Manshi, who lost 6 kgs in just three months by combining my training programs with mindful eating. This kind of transformation in body composition and confidence is what we can achieve together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7840706-9936-4b8a-b1b9-c9e77431f4e5) - [Video: You don't need a fancy gym to get a great workout. This is my "sock workout," a full-body routine that uses simple sliding movements to challenge your core, build strength, and burn calories. It’s a perfect example of how we can train anywhere, anytime.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07cc8458-6776-45fc-ae70-15abd3946f06) - [Video: For me, fitness is about what my body can do, not just how it looks. Building strength through compound movements like deadlifts creates a powerful, capable body. I'll guide you on proper form to help you lift safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb7c2738-fd2d-49b1-95f5-e23997ce89ed) - [Video: High-Intensity Interval Training (HIIT) is one of the most effective ways to get a full-body workout in under 30 minutes. This beginner-friendly HIIT circuit is designed to get your heart rate up and build endurance without any equipment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f501be86-c109-4424-80d9-f247d82ccabc) - [Video: Neck pain and stiffness are common, especially if you work at a desk. I use a simple series of dynamic neck stretches, including yes, no, and maybe motions, to release tension and improve your range of motion. This is a routine I teach all my clients for daily relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3da0269f-2bac-47f8-aa52-798701c7f5c9) - [Video: As a certified yoga coach, I integrate advanced mobility work into my training to improve flexibility and prevent injury. This sequence shows how we can work on everything from hip flexibility with splits to active range of motion with poses like three-legged dog.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b4e77a3-6272-4995-8e8f-7d62851d9e98) - [Video: A proper warm-up is crucial for a safe and powerful lift. Here, I'm using a resistance band to activate the glutes and hamstrings before a deadlift session. This technique ensures the right muscles are firing to help you unlock your true strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9950ac0-78f0-4541-b135-23cece076ed6) ### [Client Transformations & Results](https://mytribe.in/sonali_sing/functional-fitness-personal-training/client-transformations-results) - ![Meet Adyasha, who shows us what three months of consistency looks like. She significantly reduced belly fat, toned her core, and sculpted her legs. I am so proud of her dedication and the hard work she put into her fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/468cda3b-5c61-4cf2-b823-1d4283c05ef9) - ![This side-profile comparison highlights Adyasha's incredible progress in posture and core strength. By focusing on functional exercises, we were able to achieve a flatter stomach and a more aligned, confident stance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3fbad29-0d64-41a6-a0f4-c0aabe6eb0ef) - ![This is Kripa's amazing transformation, achieved without focusing on weight loss. We targeted inch loss and body recomposition, resulting in a significant reduction in stomach fat and a beautifully sculpted midsection. This shows the power of tailored workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b05db62-31db-47cd-814b-fe76e50f3e8d) - ![The difference just 4kg of weight loss can make when combined with targeted strength training is incredible. This client's transformation shows a dramatic inch loss and improved muscle tone, proving that the scale doesn't tell the whole story.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/feafa57b-d007-483f-821b-83bcdc54fe22) - ![Ayushi's journey of losing 9kg in 3 months is a testament to her focus. Through a combination of my guided cardio and strength training programs, plus mindful eating, she achieved this inspiring transformation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff8426b7-10f9-40d1-9f1f-5f1a91f00b21) - [Video: This client's two-month journey shows the power of combining effective workouts with a balanced diet. Here is a look at her progress and some of the wholesome, delicious meals she ate, like a paneer and veggie stuffed dosa.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f62c7c7-794b-423a-9679-b5c179500a8a) - [Video: A look into a client's daily routine, showing how balanced eating supports a dedicated fitness plan. Nourishing meals are a key component of the transformations my clients achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc4f2af4-805f-440a-bf7f-76256324d835) - ![A closer look at Manshi's facial transformation after losing 6 kgs in three months. Notice the more defined and toned features, a direct result of her hard work and commitment to the program.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c11b67f0-39b5-45b2-83c1-250d0e96dd5e) ### [Mobility & Flexibility Flows](https://mytribe.in/sonali_sing/functional-fitness-personal-training/mobility-flexibility-flows) - [Video: Movement is freedom. This beginner mobility sequence, featuring poses like downward dog and deep squats, is designed to remind your body what it feels like to move without restriction. It's perfect for creating space and releasing tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/346fe56c-d473-4385-8695-457d04566663) - [Video: That feeling when your hips finally unlock is incredible. This sequence focuses on hip rotation, hinging, and extension using tools like a resistance band and a box for support. I teach these movements to help you find more space and lightness in your lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0900d52-718d-416a-8db5-8fd5f6b79856) - [Video: Tight hips can lead to issues in your back and knees. I guide clients through these four easy poses, including the 90/90 stretch and pigeon pose, to gently open the hips, which is key for deeper squats and better overall movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac7d983c-8a24-4810-a6d9-028aa5217487) - [Video: Here is a look at a lower body mobility session in the gym. I use various tools like foam rollers, kettlebells, and wall stretches to target the hips, knees, and ankles, improving joint health and preparing the body for heavy lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/617ce455-c33d-4c7d-b2ba-8ad1b9470655) - [Video: This is my go-to dynamic hamstring routine for boosting flexibility. By combining leg lifts, flex-and-point movements, and figure-four stretches, we can actively lengthen the hamstrings and melt away tightness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4705306-8571-4b26-8a0d-61dd9317f9e7) - [Video: Strong, mobile ankles are the foundation for pain-free movement, especially for squats and lunges. This simple ankle mobility routine can be done anywhere to improve your range of motion and prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9955d7d7-25eb-469d-aa64-d18906560afc) - [Video: If you struggle with slouching shoulders, these posture-fixing moves are for you. Using a resistance band and bodyweight exercises, I focus on strengthening the upper back and opening the chest to promote better posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3016e02-2444-4ff3-9bf3-3e59de0384c9) - [Video: A healthy back is a mobile back. This five-minute spine mobility routine incorporates gentle movements like cat-cow and side bends to keep your spine healthy and reduce stiffness from daily life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0e129d3-a48d-4deb-b9ff-dc2fa6a4b413) - [Video: Build a rock-solid spine with these four go-to exercises. This sequence includes movements like thoracic rotations in a deep squat to improve spinal strength and mobility, which I often include in warm-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59365c9a-d26c-4de5-8feb-ad382afbb563) - [Video: Starting the day with a morning routine sets the tone for feeling my best. This gentle flow combines deep squats and stretches to wake up the body and prepare it for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5fe6228-654a-4bd7-9027-1f8f1e6d0d94) - [Video: Just five minutes is all you need to start your day right. This morning mobility routine is designed to gently wake up your joints and muscles, setting a positive tone for the rest of your day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c96cd922-0e3c-4f3d-a171-6c5c4eaf0d67) - [Video: This full-body mobility flow is perfect for a warm-up or a recovery day. It includes movements like child's pose and hip circles to gently open the hips, stretch the hamstrings, and mobilize the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e1316f1-a7ee-4e72-972c-f841c79abea1) - [Video: Here is a great warm-up for your next lower body day. This sequence includes butterfly stretches and standing hip circles to prepare your hips and legs for a challenging workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd4f720a-1808-4233-abae-20f4822fb18b) - [Video: Dynamic stretches are a game-changer for leg days. Adding movements like deep lunges and squats into your warm-up improves performance and reduces the risk of injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/209bfd0e-51d4-4b30-8fd4-f7e533bfff46) - [Video: Bend so you don't break. This hamstring stretch, which involves a forward fold with clasped hands, is an excellent way to release tension in the back of your legs and improve flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/850a875e-d1ce-4180-923b-63481277bb94) - [Video: These yoga poses are specifically for hip opening. The sequence includes variations of lizard pose and wide-legged forward folds to help you find more space and flexibility in your hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22ec40a7-b1d0-4f52-b86c-c612a81d1750) - [Video: I believe in having both muscles and mobility. This clip shows the kind of dynamic stretching I do before every workout to ensure my body is prepared for both strength and flexibility demands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f673f395-4f97-405a-8351-f7332702e90b) - [Video: Working towards a full split is a journey of patience and consistent practice. This demonstrates the level of flexibility we can work towards with dedicated mobility training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cc9d0c2-552e-4454-bcdc-144eeb7bddcb) - [Video: The ability to move freely is one of the most valuable things you can have. This sequence of deep stretches shows my philosophy of maintaining flexibility and function as we age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76c98e3f-5fdc-418b-8da0-46007cd62952) - [Video: This is one of my favorite multi-joint routines that merges mobility and strength. The flow moves from a three-legged dog into a lunge, challenging balance, flexibility, and control all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c0b9e41-44ac-45d4-b1eb-3e36d9ee22b4) - [Video: A strong core is essential for fluid movement. Here, I'm demonstrating a flow from plank to side plank, which builds core stability while also opening up the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9e077f6-75cf-44e7-987e-7c66abad0fd9) - [Video: This sequence flows from an upward-facing dog to a downward-facing dog, a classic vinyasa that builds upper body strength while stretching the entire front and back of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5522f75c-767f-4713-9dd4-4e9a1ab50bb4) - ![This is a variation of a side-bending pose, great for stretching the obliques and improving spinal flexibility. It's a perfect example of how I blend yoga into functional training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6e7bf0a-a5b5-43a7-ad3f-9457370a2173) - ![The downward-facing dog is a foundational yoga pose that I use to stretch the hamstrings, calves, and shoulders while building strength in the arms and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9811da30-239b-4280-8a7a-a2a942d1aba2) - ![The chaturanga, or low plank, is a powerful pose for building upper body and core strength. It's a key transition in many of my yoga-inspired flows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0ed9dd7-43cc-4144-a7c7-a51952eaf0ec) - ![Another angle of the side-bending pose, showing the deep stretch along the side of the body. This kind of movement is crucial for maintaining a healthy, mobile spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ee7dd1d-542e-423e-9a95-82a7c951b861) - [Video: A moment of gratitude on International Yoga Day. This flow from a modified push-up to child's pose is a simple way to connect with your body and appreciate its ability to move.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58f54d79-7f37-4bc2-a878-acdcb7a5ca71) - [Video: A sequence to energize and relax. This flow combines dynamic movements like a wild thing pose with restorative stretches like pigeon pose, perfect for finding balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3097457-9d3a-4acb-be56-8ca1ff602061) - [Video: Balance asanas are key for improving stability, focus, and core strength. This video breaks down the benefits of poses like warrior III and half-moon.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70713a23-f0bb-4293-bf3f-71e946277383) - ![Getting my movement in for the day with a backbend using the stall bars for support. This helps to open up the chest and shoulders while improving spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66db484a-46d2-4f30-8176-5bcd0d69bee6) - ![The camel pose is a deep backbend that stretches the entire front of the body. I guide my clients through progressions to build up to poses like this safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f170721-6d2b-4be1-9160-1601d73dc788) - [Video: A beautiful Surya Namaskar, or Sun Salutation, flow. This sequence is a fantastic way to warm up the entire body, linking breath with movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dacdf37-8f7e-4f2f-82a6-6d8a5f456062) - [Video: Using yoga blocks can make challenging poses more accessible. Here, I'm using a block for support in a forward fold and deep squat, allowing for a better stretch and proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/412dcecf-e071-4dd1-bd17-ca15a3ede2b4) - ![Finding balance with the dancer's pose. This yoga asana challenges stability, improves concentration, and provides a deep stretch for the shoulders and hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99af3e43-6c54-47a6-83e9-123c47842f34) - ![The warrior III pose is another excellent balancing asana. It strengthens the legs and core while teaching focus and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fc214f8-0fba-4feb-b367-bc696163facd) - [Video: Never skip your post-workout stretch. This video demonstrates essential stretches to aid muscle recovery, reduce stiffness, and improve flexibility after a tough session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/715876a2-069c-4c4b-9760-518bc691faed) - ![A deep forward fold is a perfect way to release the hamstrings and lower back. I believe the energy you invest in your practice shapes your life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c41e19a3-171b-4212-9d9f-9be9a69ecda4) - ![The pyramid pose provides an intense stretch for the hamstrings and calves. It's a great example of a pose that builds both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d8b563e-b7b2-468f-b7b1-7b5ee90ad9e7) - ![A wide-legged stance in a lunge variation helps to open the hips and stretch the inner thighs, an important part of a well-rounded mobility routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4868ced-da13-4bc6-86af-028b17e1ddc4) - [Video: Finding zen with a tuneful yoga flow. Combining music with movement can deepen the practice, helping to connect the mind, body, and breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69c1104f-5dff-4dd7-8fe3-b010073b43e0) - [Video: This is a demonstration of a full yoga flow, moving through twists, bends, and stretches. Building a meaningful routine is a journey of dedication and self-discovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2595c807-07b8-4c0e-b153-26dac0f2ef6f) - [Video: Sometimes, all you need to do is slow down and breathe. This video shows a simple restorative sequence, moving from child's pose to a seated meditation, to calm the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0e8f8f9-e6eb-43c9-b4e2-a89d584eacda) - [Video: For overthinkers, movement can be a powerful tool. This sequence is designed to reconnect you with your body and the present moment, finding peace through mindful motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5ab2e4d-a557-4c66-9f7b-78335c05a0ee) - [Video: A productive morning starts with movement. This is a yoga-inspired flow I do at home to wake up my body and set a positive tone for the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a356d082-3b6f-44a7-9337-f66d8039a27f) - [Video: The spinal wave is one of the best ways to unlock deep-seated tension in the back. This simple, fluid movement can release stiffness and improve the health of your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6adca2c5-e405-4c9d-bc9e-08effec210d9) - [Video: Movement can be incredibly helpful for relieving period pain. This video shows gentle yoga poses like Malasana (garland pose) and legs-up-the-wall to ease cramps and discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65839ffc-7cfc-4a02-83fa-6c06cbf827b0) - [Video: It's important to listen to your body, but you don't have to stop moving during your period. This video explains the benefits of light exercise for reducing cramps and boosting mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3162b4c-7c99-4571-8a99-f6b1f00cfef9) - [Video: Yes, you can exercise during your period. In fact, gentle core work and movement can help relieve symptoms like bloating and pain. This video demonstrates safe and effective exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d688400-0e92-4681-b52a-cc8c2ee379a5) ### [Strength Training: Full Body & Compound Lifts](https://mytribe.in/sonali_sing/functional-fitness-personal-training/strength-training-full-body-compound-lifts) - [Video: Did you know that muscle training boosts your metabolism even at rest? This video highlights the many benefits of strength training, from strengthening bones to improving mental health, as I perform a barbell curl.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb97dfa4-e746-4d8a-96fb-302d98805743) - [Video: Strength training benefits everyone. It's not about getting bulky; it's about becoming stronger, improving bone density, and boosting confidence. Here you can see me and a male client both engaging in essential strength exercises like the bench press and deadlift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/088e3956-0edb-43bf-9cd2-caa40509e7fc) - [Video: A single 5kg plate is all you need for an effective full-body warm-up or workout. This routine includes exercises like halo squats to prepare your muscles for a strength session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c34f7fc4-5241-4ae5-9b10-e39dbce78c3a) - [Video: Ditch the treadmill for this full-body dumbbell circuit. This sequence includes compound movements like a reverse lunge with a front press and explosive jump lunges to build strength and cardio endurance simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0dee84b-65a2-4cbe-bcb6-abb9a13bae1d) - [Video: This full-body sculpting session uses just a pair of dumbbells. It's a perfect example of a minimal equipment workout that you can do at home or in the gym, featuring exercises like goblet squats and bicycle crunches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67d28b57-78f3-4ff1-8861-932ef794eb38) - [Video: Get a complete workout in just 20-30 minutes with this quick full-body routine. It includes jump squats, push-ups, and tricep dips to hit all the major muscle groups efficiently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b214a64-558f-4ecb-9425-9295d626d0d1) - [Video: This 15-minute full-body workout is perfect for a busy day. The routine includes dynamic movements like squat to punch, which combines lower body strength with a core and cardio challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc9a7c84-7e57-4e96-8ce8-d0a418fc4457) - [Video: A look at a full-body workout session, including lunges, push-ups, squats, and rows. This kind of circuit training is excellent for building overall strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b8e7d98-275d-4c02-9ddf-2ff33e64eff6) - [Video: Here's an intense workout circuit you can customize for your goals. Do one round for a warm-up, three for a quick workout, or push for eight rounds to build serious stamina.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caea2518-e5c9-4f24-9d04-1acded035106) - [Video: Burn fat fast with this high-intensity workout. It combines kneeling squats, plank to toe touches, and push-ups to elevate your heart rate and target muscles all over your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bf76b87-cc75-45de-a1bf-b52288449a64) - [Video: Unilateral work, like these single-leg box step-ups, is heavy but rewarding. This type of training is fantastic for improving balance, correcting muscle imbalances, and building functional strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caabd3be-e5b8-4153-b8fc-d23170938a69) - ![Unilateral training involves working one side of the body at a time. Here, I'm performing a single-arm landmine press, which challenges core stability and shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea3eec7d-0ea5-4729-b81e-3861c4763e96) - [Video: A barbell-loaded cossack squat is an advanced unilateral exercise that builds single-leg strength, hip mobility, and balance. It's a challenging but highly effective movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5989b57-2781-4588-84df-191c563963ce) - [Video: Just move your body. This clip shows a simple yet effective dumbbell RDL (Romanian Deadlift), a fundamental compound exercise for strengthening the entire posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4254b3af-a0f5-40f3-894b-bcfc0828bbf5) - [Video: This is a Women's Day special combo, featuring a deadlift and cable kickbacks. It's a great example of how I combine heavy compound lifts with targeted accessory work for a balanced workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/258b97a8-a65f-4604-9f1e-e57d0c0b0694) - [Video: You can absolutely get ripped with just bodyweight exercises. The key is to increase reps, decrease rest, and use challenging variations like the ones shown here to continuously progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5549e14-fe3d-476a-b67b-dcc9b690b7f9) - [Video: A toned upper body can be achieved with bodyweight exercises alone. This video showcases moves like dolphin push-ups and chaturanga to build strength in the arms, shoulders, and back without any weights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3835d938-8f7f-4a7c-87d0-fa65cc7e1c64) ### [Strength Training: Targeted Workouts](https://mytribe.in/sonali_sing/functional-fitness-personal-training/strength-training-targeted-workouts) - [Video: A look at a typical lower body day with dumbbells. This workout includes Bulgarian split squats, a fantastic exercise for targeting the quads and glutes of each leg individually.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c8bbf23-3a7a-42c2-b954-ef2a46290ee2) - [Video: Walking lunges are a staple in my lower body workouts. They build strength and stability in the legs and glutes while also challenging your balance and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9897f5c-0db3-4847-8eb6-bc0da15c9bd8) - [Video: The goblet squat is an excellent exercise for teaching proper squat form while building strength in the quads and glutes. Keeping the weight at chest level helps engage the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46e4ab50-c803-4cb5-afb2-b1bcc7922426) - [Video: Calf raises are essential for building strong and defined lower legs. I'm performing them here with a dumbbell for added resistance to really target the calf muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84a35e87-9b28-418c-87ff-bd8cdfe67423) - [Video: This lower body workout includes both strength and mobility work. After challenging movements, I always incorporate stretches like the half-split to improve flexibility and aid recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb36b1b4-bd1a-4578-a399-8e831bf0f175) - [Video: Here is a killer leg sequence on the Smith machine. It finishes with standing calf raises, an effective way to isolate and build the calf muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a5b2080-9a8e-454b-98b4-800d9e9bd98b) - [Video: A post-leg day stretch is a must. This seated forward bend helps release tension in the hamstrings and lower back after a tough lower body pump.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbdc9bad-1ba6-41fd-9743-f3f355a16e27) - [Video: My top three quad exercises for building strong legs. The routine includes challenging movements and finishes with a deep quad stretch to improve flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d21bc8f-2613-4351-8afc-2347528f4de6) - [Video: Even a quick 30-minute leg session can be effective. This workout focuses on three key movements: sumo deadlifts, RDLs, and hip thrusts to target the entire posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01f4b974-c8ff-422e-a8a6-24165f5d449d) - [Video: A saved leg day routine. This session includes heavy hip thrusts, a powerhouse exercise for building strong and shapely glutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fddfe921-9e6c-4bba-b507-51108261cb40) - [Video: A powerful leg workout featuring goblet squats, Bulgarian split squats, leg extensions, and the leg press. This is a comprehensive routine for building power legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b073c032-6961-432d-8c48-df0490996e04) - [Video: This leg day includes dumbbell squats, lunges, and a weighted wall sit. Every rep counts towards building strength, determination, and of course, a great leg burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/181f8b81-a0d0-445f-be9c-70febfcf8078) - [Video: A quad and core focused workout. This session combines free squats for leg strength with hanging leg raises to challenge the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af05d270-ad71-404d-a1f7-7639fc3d748a) - [Video: This workout targets the glutes and hamstrings with exercises like hip thrusts, kickbacks, RDLs, sumo squats, and leg curls for a complete posterior chain session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b4f1b93-8b47-4d46-adeb-75bc9f6098d2) - [Video: A glimpse into a leg day workout, featuring back squats, RDLs, leg press, and leg curls. This is a classic strength-building routine for the lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cbc2d3c-538c-41d8-9e06-fa548fdb711a) - [Video: A quad-focused workout to start the day. The routine includes back squats, kneeling squat jumps, and TRX pistol squats to build explosive power and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1ba4aa4-eb6a-4ea0-ba47-49f040ebbf28) - [Video: My love-hate relationship with leg day is real. This clip shows a session that includes barbell front squats and deficit deadlifts for a challenging workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9f78a13-8ccd-4d8c-b536-13ab66a2943d) - [Video: Trying something new on leg day. This session incorporates Smith machine squats and finishes with a deep seated forward fold to stretch out the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e06726f8-6614-41cb-8b9e-39314519a6a1) - [Video: When I had a wrist injury, I shifted my focus to training legs. This workout includes free squats, leg extensions, unilateral leg press, leg curls, and calf raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b668f7fd-c807-455a-b53c-9989684506ff) - [Video: A snapshot from yesterday's leg workout, focusing on building strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/602fe61d-b5c3-4a53-bb22-dc834cdc01cc) - [Video: Keeping the momentum going with a leg day workout at home, focusing on bodyweight exercises like high knees and squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f79da4f2-4d71-4faa-896c-3bb6f219d3bc) - [Video: A mini-vlog of a leg day session, from the drive to the gym to the workout itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c916a0c-9cf6-4c5b-8383-d6f979f69860) - ![A selfie celebrating a great upper body day. The workout included dumbbell chest press, close grip press, barbell shoulder press, and cable lateral raises, finished with pushups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4a0e358-862d-4a93-b954-02914703c05b) - [Video: Finishing an upper body session with pushups is a great way to build endurance and strength in the chest, shoulders, and triceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/084526f3-58b3-40d9-b418-4dcb7e7a0ea5) - [Video: Performing a dumbbell chest press on an incline bench. This variation places more emphasis on the upper portion of the chest muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f0475e5-d759-4a50-b837-bdf5fcdefeff) - [Video: The close grip dumbbell press is excellent for targeting the triceps and inner chest. Proper form is key to maximizing the exercise's effectiveness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02bc7452-2605-4f54-ade1-68023cd87dbf) - [Video: The barbell shoulder press is a fundamental compound movement for building strong and defined shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3835e9bc-f8f4-4421-932f-cc007c975d4a) - [Video: Cable lateral raises are a great isolation exercise for the side deltoids, helping to create broader, more sculpted shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cdfe5af-2fab-400c-9d21-c39bc6616737) - [Video: A mini-vlog of an upper body workout, showing the process of setting up for a cable machine exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bb59ffb-6fe9-449c-9b70-03edfad19c91) - [Video: This toned arms workout will leave you sore. It includes dumbbell bicep curls with kickbacks, a compound move that works both the biceps and triceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f38c6eb7-9ade-4f63-a625-1162714e771d) - [Video: Back day energy. The lat pulldown is a fantastic exercise for building a wide, strong back. I'm performing it here from a kneeling position for added core engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91344cfc-bafd-43a8-bace-33c84316ee43) - [Video: The barbell bent-over row is a powerhouse move for back thickness and overall upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50bcd9cd-c785-4801-ba51-45ea2290552a) - [Video: Working on my pull-up strength. Pull-ups are one of the most challenging yet rewarding upper body exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fda85229-6b9e-47a7-817b-7dcdb8ebdc8c) - [Video: Seated cable rows are another staple for back day, targeting the muscles of the mid-back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83345a4e-2a58-492f-a296-4b99d087fff1) - [Video: A back routine for better posture. This workout includes cable pulldowns, lat pulldowns, straight arm pulldowns, and barbell rows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1aeb7294-63ed-4933-a7e4-9be40b96c482) - [Video: Building stronger arms with exercises like dead hangs for grip strength and other targeted movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74013b1e-3edb-43d5-aea9-929013a9085f) - [Video: Here are some exercises to practice for your first chin-up. The routine includes inverted rows on a Smith machine and dead hangs to build the necessary pulling strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a173dc8-9ba8-46ca-a95a-b08f8e1191b7) - [Video: A dumbbell-only shoulder and abs workout. The session includes shoulder presses and lateral raises, followed by a tough ab circuit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2442824-715d-4f17-ba0e-062de2d94350) - [Video: Ladies, don't skip upper body day. Training your back and shoulders helps create the illusion of a smaller waist and builds a strong, proportionate physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d410fd8e-351a-492f-9407-2b2f11692e24) - [Video: Training back with me. This session includes pull-ups and other key back exercises to build strength and definition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/309124e8-d669-485c-a36c-1ff2a21bd37c) - [Video: An explosive upper body workout. This routine focuses on power and strength for the shoulders and triceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3bcc886-3774-4d10-9f76-f22eeb516d2c) - [Video: You can get a great back workout at home with minimal equipment. This video shows a routine using dumbbells on a bench.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cdf6c42-916c-461d-9cf8-23680a2bed40) - [Video: Back and biceps bliss. This workout includes pull-ups, deadlifts, rows, and curls for a complete pull day session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e82c8bc8-1e74-4a20-8c8b-4d8442b4538e) - [Video: A push day workout targeting shoulders, chest, and triceps. The routine includes shoulder press, chest press, lateral raises, and pushups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e279d5d-1d44-4578-9d22-cdc52ce470fe) - [Video: A classic back day workout focusing on pull movements to build a strong and defined back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e7d62df-b95d-4393-907d-6ccbba23b029) - [Video: Push-ups are my go-to exercise for building upper body strength. They are versatile and can be done anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f919448-003d-4e5e-9d42-aa328e11e6a1) - [Video: A solid push day workout to round out the week, focusing on chest press variations and core work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f45f25ff-73e3-4554-b861-9fd8e560adbd) - [Video: The vibe of an early morning pull day workout is unmatched. This session focuses on building back and bicep strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/486aa1f5-a651-434c-890e-62c77911d36a) - [Video: The starting position for a dumbbell push-up, demonstrating a strong plank and engaged core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83463de3-21a8-4cb2-afae-f83c7eb3a7e3) - [Video: Executing a dumbbell push-up, which adds an element of instability to challenge the core and shoulder stabilizers even more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/057933e0-977c-491d-9f44-2d477d738e3d) - [Video: Performing a dumbbell Romanian Deadlift (RDL), a fantastic exercise for the hamstrings and glutes that also requires upper body strength to control the weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b670f06-1a36-4e38-aec6-02fb49151dc9) - [Video: A dumbbell lunge with a bicep curl. This compound movement works the lower body, core, and arms all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd9e2226-09ab-41ec-b8be-693e1cf5ade0) - [Video: A core burn workout using mini kettlebells for Russian twists. This exercise is great for targeting the obliques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dd66e92-9be5-4275-9a5e-e6503a80ab38) - [Video: A deep core workout featuring leg lowers and toe-touch sit-ups. These movements target the lower abdominals and build serious core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6192146-6308-4565-af93-c7e1f8b33e34) - [Video: An absolute core crusher session on a decline bench. This is perfect for when you're short on time but want an intense ab workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3023f404-a8f6-48be-9b98-0ed5d179bf55) - [Video: A core blast workout using light dumbbells. This is a dumbbell crunch, which adds resistance to a classic ab exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/defbc4f7-16be-489c-aa00-83763cd075c8) - [Video: The cross-over plank crunch is a dynamic movement that challenges your stability and targets the obliques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/168ad861-05f6-4841-b775-ec0f6e120ab2) - [Video: A chest press combined with in-and-out leg raises. This compound movement works the upper body and lower abs simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e702456-9d43-4e9f-8b1d-ea6e9173c84f) - [Video: The rotational crunch with knee raises is another great exercise for hitting the obliques and improving core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88108133-201b-453f-b276-e6daf0df2238) - [Video: A core blast session at home using a pole for sit-ups. This shows how you can get creative with your environment to challenge your muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f45f392c-6ee6-4c7b-98c9-a9f482bdd0ea) - [Video: The Smith machine isn't just for squats. Here, I'm using it for a core workout, performing hanging leg raises to target the lower abs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c70bb1c1-2387-4e86-9cac-26c97586ad43) - [Video: A deep core workout using a dumbbell for added resistance during scissors and other ab exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56a16ea8-3364-4c80-a291-5f827e0ecb8e) - [Video: This partner Swiss ball challenge is a fun and intense way to work your core. The instability of the ball forces your abs to work overtime.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0dc3bb4f-93cb-4000-8687-f0c3e596543d) - [Video: A quick ab routine with dumbbells. If it hurts, you're doing it right. This workout is designed to make you feel the burn in your core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38a402fb-7124-4c1f-ac9b-f7c06436c914) - [Video: Core burns are the reason even a laugh hurts the next day. This video shows a tough ab workout with leg raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dabdca0-3ea5-4d1e-a78d-7f755d0216d9) - [Video: These are some deep core exercises you must try, including weighted sit-ups and single-leg raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f123775e-339b-4056-8384-c1a9c424424b) - [Video: One set away from a stronger core. This kettlebell core workout includes Russian twists and plank variations to fire up your abs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8eefe4d6-1cd9-418a-9cfd-5a1658e02f29) - [Video: A core circuit to level up your fitness game. This routine includes bear alternate dumbbell flys, a challenging move for stability and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8f1fe43-ce94-4728-8328-fdad5f69c0b0) - [Video: A 15-minute weighted abs workout featuring plank reaches, side plank crunches, and V-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6cf46a26-e400-4ad9-bbd4-d1f58cb9558d) - [Video: Sculpt and strengthen your abs with this intense routine, including standing crunches and other challenging movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6790ea4f-5fcb-43e3-8da3-246eac8e0fdd) - [Video: Abs on fire. This quick and effective core workout uses a small ball for added challenge during crunches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e704aa4-6763-47bf-862f-03b8b88b615f) - [Video: Your living room is your new gym with this at-home abs blast. This circuit is designed for 30 seconds on, 20 seconds off, for 2-3 sets.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9234725-8e8c-4715-a869-6900510097ac) - [Video: Core strengthening exercises are beneficial for everyone. They improve balance, support your body, and are essential for overall fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f31692d9-4512-4ac0-9261-251571e48545) - [Video: A full-body finisher, this clip shows a core-focused movement to completely exhaust the muscles at the end of a workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4fae5a6-c4a4-44a5-b863-2b5330f80838) - [Video: Another angle of the full-body finisher, emphasizing the core engagement required to complete the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c017ef4c-f1aa-4970-8ce7-2ef316bd20b2) - [Video: Press-ups, or push-ups, are a fundamental bodyweight exercise for building upper body and core strength. Here's a demonstration of proper form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33b31a40-26ea-43f9-a7c3-50c9270b0873) - [Video: A candid moment during a workout, performing lateral raises to build shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/673bdfd5-39ce-41aa-a8ce-86efcee1810a) - [Video: Working on pull-up strength with assistance from a resistance band. This is a great way to build up to unassisted pull-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57b071ec-49aa-44e1-9a2b-746042f7ac4b) ### [Quick HIIT & Cardio Circuits](https://mytribe.in/sonali_sing/functional-fitness-personal-training/quick-hiit-cardio-circuits) - [Video: A quick and intense full-body HIIT workout you can do at home with just a pair of dumbbells. I guide you through 40 seconds of work and 20 seconds of rest for a serious burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdde0a7b-37b8-4792-a6af-aaa424517a73) - [Video: Back to HIIT and pretending I love it. This session starts with some mindful breathing before jumping into high-intensity exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b866af7b-6d64-48cb-9caa-009559fa7d8c) - [Video: High knees are a great way to get your heart rate up quickly in any HIIT circuit. This is part of a tough session designed to burn calories and build endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44ba9535-260f-4c20-b99b-a5feef585c36) - [Video: Finishing a HIIT workout with burpees and push-ups ensures you've left it all on the mat. It's a love-hate relationship with high-intensity training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75a3ac34-6c3a-477e-b33b-fa8fb2875e22) - [Video: Power up your legs with this lower-body HIIT workout. It's designed to be fast, intense, and incredibly effective for building strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3e7738a-90d6-4024-b767-145c29b0b10e) - [Video: This 15-minute cardio and abs workout combines treadmill sprints with floor exercises like planks for a comprehensive and efficient session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a50ee7fe-4ac5-44f8-8765-bbc38812c162) - [Video: Music makes everything better, even cardio. This music-driven cardio session uses burpees and other dynamic movements to make your workout fun and engaging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38ba3f2b-6193-4e10-97da-4f69a4ddd82d) - [Video: This 40-second music-driven cardio challenge is a great way to spice up your routine. Follow the beat and get your heart pumping.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b30963a-5d89-478f-b22a-228bd2dce4a7) - [Video: Turn your stairs into a gym with this 15-minute HIIT step workout. It's a creative and effective way to get your cardio in at home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c64a06f-f0d3-4e8e-81c5-c98647935ad9) - [Video: Skipping is a fantastic cardio exercise that also strengthens your core and helps tighten your abdominals. Start with 15-20 minutes to build up your endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc62044c-e58e-4828-bdd3-2229d804ceae) - [Video: Here's a simple but effective treadmill cardio interval: 30 seconds of running followed by 30 seconds of rest for 10-15 minutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bfe0783-3ecf-46ca-a995-70548e1f845d) - [Video: Only have 10 minutes? This speedy workout makes them count. Perform each exercise for one minute on, one minute off, and repeat for 2-3 rounds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/549bf629-8c1f-40a5-8f25-ddc9ef700e7d) - [Video: This 30-minute kettlebell blast is a full-body workout that builds functional strength and cardio endurance with every rep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94a67e42-da2f-4be7-9e91-06198df66dbb) - [Video: Just a few more reps until I can't feel my body. This full-body kettlebell blast includes swings and core work for a challenging and effective session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/509b264a-2316-4a86-83a6-57708d65f96f) - [Video: A quick but intense 20-minute kettlebell workout. This is perfect for days when you're short on time but still want to get a great workout in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f603f74-5d46-43a8-a4f2-79002b2e960d) ### [Desk Job Rescue: Posture & Pain Relief](https://mytribe.in/sonali_sing/functional-fitness-personal-training/desk-job-rescue-posture-pain-relief) - [Video: For all my corporate girlies who sit for 8+ hours a day, this one's for you. Take a break and move with these four quick exercises, including standing back twists and hip-opening stretches, to keep you energized and stress-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/835c717e-b61f-40cf-880d-902ab1e2c0dc) - [Video: These back pain relief exercises are perfect for doing at home. The sequence includes a flow from mountain to cobra pose and other gentle movements to release tension in your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e24ee2cf-3aad-438b-8e57-642793dfb738) - [Video: This is part two of my yoga for bad posture series. It includes exercises like the bridge pose to strengthen the glutes and lower back, which are crucial for supporting good posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2742a477-9bb4-4c6a-81a5-71c2628877dc) - [Video: Part one of my yoga for posture correction and back pain relief. This sequence focuses on opening the chest and shoulders to counteract the effects of slouching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3ddc34f-d50b-40b3-897f-1c84aa1e8305) - [Video: These beginner-friendly yoga poses are specifically for back pain. The routine includes gentle movements like cat-cow and a modified cobra pose to improve spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90f7dc02-bae0-48c7-951d-bafa885a439f) - [Video: The dead hang is a simple yet powerful exercise with many benefits. It provides spinal decompression, helps with back pain, corrects posture, and improves grip strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db49e875-ff40-4d0d-80b8-e7e24bab09cb) ### [Pole Fitness & Artistry](https://mytribe.in/sonali_sing/functional-fitness-personal-training/pole-fitness-artistry) - ![Trying to keep my facial expression in check while holding a challenging pose. Pole fitness requires immense strength, focus, and a bit of grace under pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/199e7dd3-d44a-4c1e-99e0-c092dbf951ed) - [Video: Today's spin just felt nice. Pole dancing is a beautiful combination of strength and fluid motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d50e55e7-8632-4708-98d4-bb5aabfe01ce) - [Video: Getting better at my knee hooks. This is a fundamental move in pole fitness that requires grip, core strength, and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d30fddd9-49d7-4519-892f-661af153ec80) - [Video: This pose is called the bow and arrow. It's an advanced move that showcases flexibility and strength, and it took a lot of encouragement from my coach to achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e81662f9-47a4-46f7-8a7a-48c72be27055) - [Video: It took one whole session to figure out this inversion, but it was worth it. This move required a lot of right-arm strength, and I'm proud of the progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afa429c9-2dd4-4f2a-b0bc-c52429f2e541) - [Video: My pole journey has taught me to respect my body and appreciate its strength. This clip shows a beautiful spin and hold, a testament to the progress I've made.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1aa9861f-3888-4ce1-8de6-bef74381207c) - [Video: My coach has been encouraging me all year to push my limits. Today I achieved the "cupid" pose, and it's my new favorite. It's a beautiful expression of balance and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a60a337b-b136-47fc-b646-fc3734c89b6e) - [Video: Thankful for everything I learned this year in my pole practice. This clip shows some conditioning and flow work with my training partner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0bd69a3-f4ed-42cc-b692-0a9bddcdd68b) ### [My Fitness Philosophy & Motivation](https://mytribe.in/sonali_sing/functional-fitness-personal-training/my-fitness-philosophy-motivation) - [Video: Wondering how to stay consistent? I share my top tips: set clear goals, schedule your workouts, find activities you enjoy, get an accountability partner, and be kind to yourself. Every small effort leads to big results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aee21fd1-8b3d-4e2e-a982-31a2ab75ae74) - [Video: I think I'm at the age where going to the gym is the only fun thing I have planned for the day, and I am okay with it. Finding joy in the routine is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54929ac7-7d2e-4553-93e0-54b69a2f7634) - [Video: The only thing that won't disappoint you is the effort you put into yourself. Your fitness journey is a constant you can always rely on.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15352117-0fd9-47d7-b537-123953be8207) - [Video: This is for the days you don't feel like going but you show up anyway. That's soft discipline, and it's where the real change happens.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78cc5c9c-fd8c-4487-99d9-e05bb908167c) - [Video: Don't ask me for life advice, you'll be lifting weights before you know it. For me, strength training is the best therapy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f93520f8-020f-4840-a8a2-16619836a06c) - [Video: My success plan is simple: Hit the gym. Avoid drama. Smell nice. Make money. Level up your circle. Talk less. Pray more. Think highly of yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79194b6a-3c1c-4849-a21c-6856cbfe3e93) - [Video: Your effort determines your outcome. I saw much quicker progress with my push-ups when I focused on form and consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6d03971-fbe7-406e-ae83-d8cea06480e4) - [Video: I call it "me time." Pushing your body to intense discomfort for two hours might sound like torture to some, but for me, it's the best moment of my day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e766338f-f632-454c-8702-900556bc0077) - [Video: Just a girl with an iPhone resting on her water bottle, faking the role of a fitness influencer. A little humor about the reality of creating content while staying focused on the workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08e3ac69-37e6-41c3-88b3-3fe92c3c78ee) - [Video: This mindset change helped me stay disciplined: progress is progress, no matter how small. It's about finding a healthy balance and celebrating the small wins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ddb36a2-a030-42d0-a72f-3c9a185042d8) - [Video: Feeling dizzy after a long break from exercise is normal. I explain why it happens and how to ease back into your routine safely by hydrating, eating well, and resting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/813b14ce-d22a-42cf-ae6e-7119cbdff631) - [Video: Feeling the Monday blues? It's okay. Even a few basic exercises at home can boost your mood. It's about progress, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d0648c3-5342-4117-a4b2-909205c951de) - [Video: Keep showing up for yourself. That's the most important rule in fitness and in life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef2152a1-c7dd-4d1e-813b-f81bacd1bf98) - [Video: Here are five ways to improve your mental health: let go of comparison, wake up early for alone time, take mindful walks, protect your energy, and focus on the present moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/592ced84-d423-4375-bc1a-3f9b11dd4484) - [Video: Here are three things I do when I'm short on time: avoid my phone, set a timer, and take shorter breaks. A rushed workout is better than no workout at all.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3fbfc42-1041-44c6-afa3-10ae6b7f4a66) - [Video: If you have PCOS, working out can feel frustrating. I share tips on how to make your workouts more rewarding, like focusing on lower body strength training with slow, controlled movements to manage stress hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc4a6036-365f-455a-a085-1eda35203750) - [Video: I'm ready to stop doing things that don't align with me. This is a commitment to myself, both in and out of the gym.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe85f8f6-cf77-4cfd-9ea8-1e6d57019117) ### [Additional Workouts & Vlogs](https://mytribe.in/sonali_sing/functional-fitness-personal-training/additional-workouts-vlogs) - [Video: A buddy body flow with a fellow trainer. Partner workouts are a great way to stay motivated and have fun while you train.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d46bcf4e-3066-420c-acf7-22a0fbfdecd4) - [Video: An intense partner ab crusher workout using a weight plate. Grab a friend and give this challenging circuit a try.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3258e57-7719-4070-a0e6-ae06ef4419de) - [Video: These gym challenges with a partner are designed to motivate you to push harder and step outside your comfort zone. Plus, a post-workout smoothie is always a good idea.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/020b82b0-af09-448d-b7f4-f23236122a1c) - [Video: This video explains the connection between yoga poses and Olympic lifting. Understanding body awareness across different disciplines can improve movement efficiency and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/947fa245-bd4a-46f6-b4cb-925d822a8439) - [Video: Push-ups are a simple and effective way to build upper body strength. In this video, I share some of my favorite push-up drill variations to enhance body awareness and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10e112d5-b0c9-4fa5-a638-270c7b7afbab) - [Video: Today, I'm playing with 2-point balancing, a fantastic exercise to challenge and improve your stability, coordination, and mental focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23aa3cc6-5ea7-4512-a3f6-eb5d05629276) - [Video: If you want firmer arms, this simple routine is for you. Consistency is key to achieving your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e22e03d2-06aa-4283-8ed2-4872b9b264b4) - [Video: Sweat now, shine later. A collage of moments from a tough workout session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30ca1c72-4808-40bd-b0f0-1022fecca57a) - [Video: A mini-vlog of a lazy athletic day, featuring some light movement and stretching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d021c9c-e679-4909-a3a5-0e4091c13acd) - [Video: This outfit made my workout 10x better. A mini-vlog showing how feeling good in your gear can boost your motivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/753cc822-44ae-40e3-aba3-a2e1305424e3) - [Video: Gym days are back. A short vlog of my return to the gym, starting with a morning matcha.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdd89eab-99a4-452a-96ea-3c4207d8d16f) - [Video: Deep breaths and a walk in the park with my dog. Rest and recovery are just as important as the workout itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/267767cb-93c9-40da-849b-c3fbdb30cab8) - [Video: A beautiful day for some movement on the beach. Taking my practice outdoors is a great way to connect with nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/628a869a-0b57-4377-9f8b-a6c22882943e) - [Video: Yog Nagri. A serene moment of yoga and stretching with a beautiful mountain view in the background.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67bf12ca-ca43-4eac-af92-9c40dd6c7fe4) - [Video: Ready to fire up your glutes? These three exercises will activate your glutes with just one dumbbell and slow, controlled movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c45ace4-c1fe-4e54-830c-17abf4b51a75) - [Video: Quick but intense. This 20-minute kettlebell workout is perfect for a busy schedule.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f603f74-5d46-43a8-a4f2-79002b2e960d) - ![An announcement for my online fitness training. My goal is to help people embark on their fitness journey and achieve their goals, no matter where they are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6724ef64-2746-481e-b8b8-ff7519887608) - ![Another shot from my online training announcement, showing my passion for helping others get strong through exercises like pull-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6c9df76-b024-4d86-b801-82bfe67facc8) - ![A photo from my online coaching announcement, highlighting my focus on strength training with exercises like the back squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eed2e750-0308-466b-b36a-f2616db88727) ## Meet your expert [Sonali Singh](https://mytribe.in/sonali_sing) ### My story Hey, I’m Sonali. Gym is my happy place, honestly, and sometimes the only plan for the day. Yoga mat or barbell, I just love moving. For me, it’s not about looking perfect but showing up, even when I’d rather not. I believe in soft discipline, in finding freedom in movement - be it a deep yoga stretch or a heavy deadlift. Nature, trees, gym - that’s my balance. ### My work - **Personal Training (Yoga, Strength & Conditioning, Mobility)**: I mix yoga, functional strength training and mobility - all in one session, for all fitness levels. - **How I Work**: Not just muscles - we work on mobility and flexibility too. Goal? Move better in daily life. - **Who I Train**: Anyone wanting to feel good and get strong. I make beginner home workouts or advanced routines, whatever you need. - **What Sessions Are Like**: Warm-up, main workout, recovery stretches. I’ll keep an eye on your form and remind you to breathe! - **Special Focus**: If you sit all day, I’ll add corrective exercises for desk jobs. We’ll fix those tight hips, shoulders, everything. ## More services from Sonali Singh - [Corrective Exercise & Mobility Coaching](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching) · ₹700-2,200 per session (estimate) ## Experts similar to Sonali Singh on mytribe - [Strength & Conditioning by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/strength-conditioning) · ₹600-1,800 per personal training session (estimate) · Cult HSR 14th Main | Best Fitness Center in HSR 14th Main, Bengaluru (Dance, Boxing, Strength Training, Book a Free Trial) - [Personal Training by Rajib](https://mytribe.in/zin_rajib365/personal-training) · ₹600-1,800 per session (estimate) · HSR Fitness World (AECS Layout) - [Personal Training by Damini Luthra](https://mytribe.in/daminiluthra/personal-training) · ₹600-1,500 per session (estimate) · Bengaluru - [Women's Strength & Lifestyle Coaching by Parvathy Ranjive](https://mytribe.in/boldandstrongbyp/women-s-strength-lifestyle-coaching) · ₹8-20K per month (estimate) · Whitefield - [Personal Fitness Training by Livstylrs](https://mytribe.in/livstylrs/personal-fitness-training) · ₹700-2,000 per session (estimate) · Jigani - [Personal & Group Fitness Training by Sakthivel](https://mytribe.in/pt4uindia/personal-group-fitness-training) · ₹500-1,500 per session (estimate) · PT4U.fit - [Strength & Conditioning by Kushi N](https://mytribe.in/shaolin__tigress/strength-conditioning) · ₹800-2,500 per session (estimate) · Shaolin Wushu Cultural Center - [Women's Strength & Conditioning by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning) · ₹400-1,200 per session (estimate) · Bengaluru - [Personal Fitness Coaching by Chiranjit Kundu](https://mytribe.in/chiranjitkundu_chiru/personal-fitness-coaching) · ₹800-2,500 per session (estimate) · Cult Gym BTM Layout | Best Gym in BTM Layout, Bengaluru - [Personal Fitness Training by Bhaskar Bhaski](https://mytribe.in/bhaski.fit/personal-fitness-training) · ₹800-1,500 per session (estimate) · Stepperz Dance Aerobics N Yoga Studio - [1-on-1 Personal Training by Bharath](https://mytribe.in/bharath_fitness_trainer/1-on-1-personal-training) · ₹600-1,800 per session (estimate) · Gold's Gym Fitness Institute Indira Nagar - [Personal Training & Fitness Coaching by Nikhil's Fitness Studio](https://mytribe.in/nikhils_fitness.studio/personal-training-fitness-coaching) · ₹800-2,000 per session (estimate) · Nikhil's Fitness Studio ## Book To book Sonali Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Functional%20Fitness%20Personal%20Training%20by%20Sonali%20Singh.)