Gladiators Star Athena, aka Karenjeet Kaur Bains, in Two-Piece Workout Gear Shares "Beginner Bodyweight Training"

Karenjeet Kaur Bains, better known as "Athena" on Gladiators, has taken her powerhouse athleticism and transformed it into a source of inspiration for fitness enthusiasts everywhere. A former corporate Chartered Accountant turned Commonwealth Powerlifting Champion, Bains now motivates others to embrace strength training and wellness with accessible, confidence-boosting workout routines. Recently, she posted a video of herself doing simple yet powerful exercises like sit-ups and push-ups, captioned with encouragement for beginners: “Simplicity is key! 🗝️ Give me 30 mins of your time 3 times a week.” With a focus on empowering girls from diverse backgrounds, working hard, and incorporating healthy South Asian foods into her diet, Bains is showing her followers that strength, discipline, and representation are for everyone.

1. She Does Sit-Ups

Bains is seen doing sit-ups in her Instagram video. PCYC Queensland states that the exercise has a lot of benefits. “There are many benefits to incorporating sit-ups in your workout routine, such as improving core strength, stabilising your balance, improving your posture, and becoming more flexible.”

2. She Does Push-Ups

Bains is also seen doing push-ups in her Instagram post. NASM states that doing these can have a lot of benefits. “The great thing about push-ups is that with appropriate guidance and modifications, if necessary, they can be done by just about anyone—from fitness first-timers to high-level athletes to anyone in between. Push-ups in their various forms can be used for multiple goals and outcomes such as improving upper body function and control as part of a rehab plan or corrective exercise routine; enhancing muscle development and definition; and building endurance, strength, and power to maximize functional fitness and performance.”

3. She Wants To Inspire Girls

Bains wants to inspire other girls out there. She shared this post on Instagram for International Day Of The Girl. Bains shared her story in the caption. “Coming from a diverse and minority background as a South Asian Female myself I understand the power of the word... NO!! 🚫Especially when it comes to girls that is a word many hear far too often.... this becoming the instance that their dreams are squashed before they even began! 😅But what if they were given the chance? Could they not excel in Sports and become a Commonwealth Powerlifting Champion or a Guinness World Record Holder 🏋🏽‍♀️🏅💪🏽And what about academia could they not achieve a First Class Honours degree or become a Chartered Accountant 👩🏽‍🎓👏🏽Can women not be born to SHATTER glass ceilings or SMASH stereotypes which is so championed in men... But not a Girl ♀️Well these are just some of the achievements I have experienced so far because growing up I did not hear the word... NO! 🙌🏽🙌🏽But I know I am one of the lucky ones and there are those out there less fortunate than I am ❤️🍀”

4. She Works Hard

Bains made sure to work hard to get the career she has today. She talked about this in the caption of this Instagram post. “I'm a BIG believer in Manifestation ✨I've always believed if you work hard you can achieve anything you want in life 💪🏽I remember a time it feels like a lifetime ago when I was sat at my desk working my corporate job as a Chartered Accountant saying to myself...Surely this is not it.... I fundamentally always held it in my heart that I was destined for something GREATER!! 👏🏽🏋🏽‍♀️So I put my head down and grinded... All those years of sacrifice first on the Athletics track and then Powerlifting had to account for something!!”

5. She Eats Healthy

Bains makes sure to eat healthy. She talked about how South Asian food can be very healthy in the caption of this Instagram post. “South Asian food can be some of the most NUTRITIOUS food and let me tell you how...💪🏽 High PROTEIN be it from your chicken curry, lamb keema or Dhei (Greek yoghurt) you can hit those protein goals! 🍗💪🏽 High FIBRE from the rotis we make 😍💪🏽 Superfood vegetables like Chickpeas, Lentils or Aloo Matar (Potato and pea curry with added boiled eggs for that extra protein kick) 💪🏽 Superhuman spices like cumin, chilli powder, and haldi (cumin) that are proven medicines to fight against ailments in the body! It's time to talk POSITIVELY about the food from our mother land.... And cooked in the right way without tons of ghee it really can be incredible for you! This was the bread and butter of a lot of the old school strongmen and has also been a component of my diet helping me to become STRONG 🔥🔥”

Anita Herbert is working her glutes in her exercise gear. In a new social media post the fitness influencer and Hungarian model shows off her amazing body during an intense workout session, wearing shorts and a sports bra. “Your next GLUTE workout is sorted & it’s a tough one, so prepare your cheeks,” she writes, revealing the set. “Let’s get crush it!!” How does she approach diet, fitness, and self-care and what exercises does Anita do to build her backisde? Here is everything you need to know about her lifestyle habits.

1. Her Journey to the Gym

“About three years ago, my husband encouraged me to go to the gym for the very first time in my life. At that time, we started training together. It took some time, but he eventually turned me on to eating healthy and weightlifting. As I began to educate myself about clean eating and training, I became very interested in this new lifestyle. I loved the way training made me feel, and I also loved seeing how my body was changing day by day. People at the gym started to take notice of how my body was changing too, and they told me that I should compete in a show. At first, I thought it was silly to even consider competing, but then I decided that I should give it a try! Before I knew it, I had five NPC overall wins in a row, and now I’m an IFBB Pro. I just got invited to the Arnold Classic for the first time, and I’m going to be on the Olympia stage in September,” she told Simply Shredded.

2. Motivated by the Mirror

“My biggest motivation is the mirror. I like to see how my body changes on a daily basis. To me, there is nothing more exciting than discovering a new striation or a new vein popping out on my body!” she told Simply Shredded. “I’m sure some might say that I am crazy, but this has become a lifestyle to me, and I love it! Of course, I have to admit that I like to eat yummy food too, but for me feeling healthy and looking ‘fit’ is far more satisfying than eating a slice of pizza. My life is all about balance, and I can still have a slice of pizza every now and then if I want too, but it just doesn’t interest me as much as it used to.”

3. Switching Up Her Workouts

Anita mixes up her routine. “I switch up my training every once in a while, so it doesn’t get boring. I also like to do aerobic classes and outdoor boot camps too! And on Sunday which is my rest day, I still like to do some form of cardio,” she says.

4. Her Top 3 Exercises

Here are Anita’s top 3 exercises:

1. Squats: “Squats are great because my booty can never be big enough,” she says.
2. Hanging Leg Raises: “I love abs and hanging leg raises seem to work the best for me. Plus living in Miami, Florida, I always have to be bikini ready!” she jokes.
3. Lateral Raises: “I love training my shoulders with lateral raises because I love to feel the burn in my shoulders,” she explains.

5. Two Diets

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Anita has two diets that she stays “very consistent with,” she tells Simply Shredded. “One diet I use for my off season and the other diet I use for preparing for a competition. When I’m prepping for a competition, my diet is very strict. I consume six meals a day; I measure everything, and I absolutely have no cheats! My protein sources primarily come from chicken, fish and eggs. My carbs consist of oats, quinoa, brown rice and sweet potato. I also love all kinds of vegetables, and I incorporate them into my diet as well. During my prep, I also limit my sodium intake, and I drink one to two gallons of water per day. Off season my diet is more flexible, but I still try to eat five to six meals a day. But in off season, I am able to include one to two cheat meals a week.”

6. Here Is Her Glute Workout

Superset: 3 sets

• SM bench assisted kickbacks
• Hip banded good mornings
• BB sumo deadlift - 3 x 10

Superset: 3 sets of

• BB triple contraction hip thrust - 5 reps
• straight into BB deadstop hip thrust - AMRAP
• DB Bulgarian split squat - 10 each side

Side Booty Finisher: 2 sets of 15 each side

• Hip banded extra range clamshells

Natalia Batholdi, a renowned fitness influencer, captures the essence of dynamic strength training through her captivating Instagram videos. Recently, she shared a calisthenics workout flow that showcases her prowess on the gymnastics bar, blending bodyweight exercises to create a seamless routine. Batholdi emphasizes the importance of bodyweight workouts for enhancing strength, endurance, coordination, and balance, demonstrating her routine with grace and power. Her post resonates with her commitment to pushing physical limits and embracing challenges head-on, reflecting her belief in the transformative power of perseverance and a focused mindset. Batholdi also integrates weight training into her regimen, enhancing her physical conditioning while inspiring her followers with her dedication and innovative approaches to fitness.

1. She Does Bodyweight Workouts

Batholdi loves to do bodyweight workouts to keep herself in shape. She talked about this in the caption of her Instagram video. “Combining various bodyweight exercises into a continuous sequence can be a fun and effective way to challenge yourself physically and mentally! It’s a great way to improve strength, endurance, coordination, and balance🤸🏼‍♂️”

2. She Works Hard

Batholdi makes sure to work hard when she hits the gym. She also talked about this in her Instagram video caption. “There’s something truly empowering about conquering a workout flow like this, especially when it’s something that might have seemed out of reach at first. It’s a reminder that with dedication, perseverance, and the right mindset, anything is possible💪🏻🔥”

3. She Does Chin Ups

Bartholdi shares a lot of aerial exercises on Instagram. One thing she likes to do is chin-ups. She shared this video of herself doing them with a barbell attached to her body. Bartholdi captioned it, “Raise the Bar Chin Ups🔥When you don't have a weight belt but need to do weighted chin ups; no problem, just do this instead💁🏼‍♀️This challenge was one of my first viral challenges, tag me in your stories if you give it a try🤩💪🏻”

4. She Uses Weights

Natalia Bartholdi/Instagram

As you can see from the previous Instagram video, Bartholdi likes to use weights when she works out. ACE Fitness states that using weights is good for both your body and your mind. “Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.”

5. She Loves Veggie Bowls

Bartholdi loves veggie bowls, and shared this recipe on Instagram. “Healthy Fall Veggie Bowl 🍁 (Vegan & Gluten-Free) + Home Workout 💪Combine cooking and working out during the busy weekdays! A hearty bowl filled with wholesome goodness! Enjoy a burst of fiber, protein, vitamins, and antioxidants to fuel your body🌱Recipe: 4 carrots. 2 beets. 2 sweet potatoes. 200g Chickpeas. 250g tofu. Salt, pepper and mix of dried herbs. 300g Brussels Sprouts. Vegetable oil for cooking. Maple syrup. Salt. Wash and peel the root vegetables. Chop them into bite-sized pieces and arrange them on a baking sheet. Add chickpeas and tofu. Season with salt and freshly ground black pepper. Add your favorite dried herbs. Drizzle with rapeseed oil and toss to coat evenly. Bake in the preheated oven at 200 degrees Celsius (400 degrees Fahrenheit) for approximately 40 minutes, or until the vegetables are tender and lightly browned. Check for doneness with a fork.”

Kay Hansen, a highly successful MMA fighter, regularly shares videos of her training on Instagram. Recently, she posted a video of herself boxing and working on holds, captioning it, “In my own lane.” Hansen's rigorous training includes a combination of boxing, weight training, and core workouts to keep her body in peak fighting shape. Her commitment to mastering techniques like snatches and leg day exercises shows her dedication to building strength, endurance, and power in the gym and the ring.

1. She Boxes

The boxing that Hansen is seen doing so in her Instagram video has a lot of benefits. Harvard Health states, “Fitness boxing is a great aerobic exercise. Aerobic exercise gets your heart pumping and helps lower the risk of high blood pressure, heart disease, stroke, and diabetes. It can strengthen bones and muscles, burn more calories, and lift mood. Aerobics can also boost your endurance, which helps you climb a flight of stairs or walk farther.”

2. She Weight Trains

One type of exercise that Hansen likes to do is weight training. She shares a lot of videos on Instagram of herself using weights. Hansen shared these videos on her page of herself using a barbell and a kettlebell. She captioned the post, “A little solo work today building off of some recent workouts with @coach_lou_ 🏋️‍♀️Complex 1RDL x10. Power cleans x5. Front Squat x10 (X4). Complex 2. (Forgive the form- that was my last set😂). Bicep curls x5. Bent over row x10. Overhead press x6 (3x). Movement 3: Whatever kettle bell exercise that was 😂”

3. She Works Her Lower Body

Hansen doesn’t skip leg day. She shared some of her go-to moves in this Instagram video. Piedmont recommends training your lower body. “Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can: Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance. Strengthen your bones. Reduce joint pain.”

4. She Does Core Workouts

Hansen makes sure to do core workouts to stay in shape. She shared some of her favorites in this Instagram post. In it, Hansen does things like plank slides and side planks while lifting a weight. “Cardio and Core today 🥵💪Little blast at the end was my fav. 30sec cardio (versus climber) x 30sec core (any) for 10 straight 🙌 try it out!”

5. She Does Snatches

One weight training exercise that Hansen enjoys doing is snatches. She shared this video of herself doing them on Instagram. Hansen captioned the post, “Today was an introduction to snatches for me 🙌 I think I found my new favorite 😂One thing about me is I am going to do it right. Whether it takes 10 reps or 1000 reps, I have to get as close to perfect as possible😂 today was a 1000 rep kinda day lmao. It’s a blessing and a curse.”

Kirsty Godso is sharing a killer workout with her followers – in her workout gear. In a new social media post the fitness trainer flaunts her amazing body in a two-piece exercise set during an intense workout session. “You and who?! Save a friend from a sleep in and get this workout in together!” she captioned the Instagram video. How does she approach diet, fitness, and self-care and what is the workout? Here is everything you need to know about her lifestyle habits and details on how to do the workout yourself.

1. Keto Eating

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Kirsty doesn’t like the word diet. “I talk about food as food and what we eat to fuel our bodies. To me, it's so much more important to be in communication with your body, paying attention to how what you're eating makes you feel. For me, that happens to be a high fat, ketogenic style of eating,” she told Well + Good. “The first time I started eating this way was seven years ago. I was 22 and working with a trainer who put me on a 21-day ketogenic eating plan. For the first four days, I felt so tired and grumpy. Cutting out fruit was really hard for me and I also had a pretty bad obsession with gummy candy. Giving that up was hard. But I stuck with it and a week into my newfound eating plan, I felt a huge shift in my body—I felt amazing. ‘Wow, I am never going back,’ I thought. And I haven't. I'm less strict now—I eat fruit sometimes—but most of the foods I cut out, like rice, I just never added back in because I realized that I not only didn't need them, but I felt so much better without 'em.”

2. Here Is What She Eats in a Day

Kirsty Godso/Instagram

Kirsty detailed her diet to Women’s Health.

Breakfast: “To keep me going in the morning, I make a protein shake at home before I fly out the door,” she said, revealing the recipe:

✱ Whey protein isolate

✱ Frozen blueberries

✱ Lucuma powder

✱ Collagen powder

✱ Bee pollen

✱ Ice

✱ Water

Lunch: “My lunch consists of vegetables and protein – either eggs, chicken or ground turkey. Preferably I’ll make my lunch, but if I can’t get home, I have some favourite spots around the city,” she added. Her go-to meal is:

✱ Rocket

✱Avocado

✱ Chicken

✱ Heirloom tomatoes

✱ Beetroot

✱ Chilli

Dinner: “I love to wind down at the end of the day by cooking my own dinner. I’m pretty routine with my eating and interchange between ground turkey, salmon or chicken for my protein, then pair it with an array of vegetables,” she continued, listing the veggies:

✱ Grilled broccoli

✱ Rocket and kale

✱ Avocado

✱ Asparagus

✱ Heirloom tomatoes

✱ Activated pumpkin seeds

✱ Butternut pumpkin if I feel like something a bit more filling

3. Strength Training and HIIT

“The classes I teach are primarily high intensity, but when it comes to training myself, I do a lot of strength training and conditioning with bursts of HIIT,” she told Well + Good about her approach to fitness. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

4. Restorative Exercise

“I also tend to my body with more restorative workouts, like Pilates and yoga. When you're training all day, it can actually feed into imbalances and you can set yourself back. It's super important to focus on alignment, too,” she added to Well + Good. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

5. Her New Workout

Here are the details about Kirsty’s new workout:

10x single bent leg hip thrust (each leg)

10x tricep extension with heel tap to crunch

10x single arm press with opp leg extension (each arm)

10x lateral lunge to clean (each leg)

“Recover 60 seconds,” she says, adding that you should “repeat for 3 rounds total.” After, do the curve treadmill (or regular treadmill) relay with your friend, “30 seconds fast paced run -> switch with your friend & you recover” for a total of 3 rounds, followed by 10 to 20 minutes on the StairMaster. “Please start with a dynamic warmup and activation,” she continued.