6-Week Functional Fitness Program
A structured twice-a-week program designed for all ages to build foundational strength, mobility, and stability — using only bodyweight and everyday household items. No gym required.
Shakti Sadhana is a progressive fitness program focused on joint health, core strength, and functional movement. Sessions are 60 minutes and use only a bath towel, a broomstick, and a pillow — making it accessible to everyone, regardless of fitness level or age.
Build foundational muscle and joint stability through bodyweight circuits and progressive overload.
Increase range of motion with targeted hip, shoulder, and thoracic mobility work every session.
Improve functional stability and proprioception to support everyday movement and injury prevention.
Each session follows the same time-tested structure — warm up, train, cool down — with a main circuit performed 3 rounds per session.
Rest 1–2 minutes between rounds.
The program is designed to challenge you progressively — starting with technique and building intensity over six weeks.
Focus: Technique and control. Learn the movements correctly before adding intensity.
Volume: 2–3 rounds per session.
This phase establishes the neuromuscular patterns needed for safe progression. Quality over quantity is the priority.
Focus: Increasing volume and output as your body adapts.
Volume: Increase to 3–4 rounds. Add 2–3 reps per set across exercises.
You'll notice improved endurance and reduced recovery time between rounds during this phase.
Focus: Time-under-tension and maximal effort.
Volume: 4 rounds. 4-second controlled descent on squats and push-ups.
The final phase pushes strength adaptation through eccentric control — the hardest and most rewarding weeks.
No gym. No special gear. Just three household items:
Equipment may be customized as the program progresses based on participant needs.
Volunteer Coach · "Ram"
In 2024, Ram underwent meniscus surgery following years of intense athletic activity. He achieved full recovery without external therapy — relying solely on lifestyle changes, disciplined training, and structured mobility work.
That recovery led him to:
With continuous learning and personal experience overcoming setbacks, Ram aims to help the community break through their initial hesitation and embrace a sustainable fitness lifestyle. Shakti Sadhana is his way of giving back — spreading positivity, motivation, and practical fitness knowledge.
Program starts May 14, 2025. Complete the form below to secure your spot.
