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 🔥🔥”