Online strength training program · Yoga + Pilates + Weights
Yogalates Strength Plus: 10-Week Online Strength Training Program for Women
Flow.Lift.Breathe.Repeat.
This isn't just Yoga. It isn't just strength training. And it isn't just Pilates.
It's Yogalates Strength Plus.
A 10-week progressive training program that brings all three together to help you build strength, stamina, mobility and control.
5 workouts a week. 35–40 minutes each.
Made for busy lives. Made to travel with you. And designed to keep challenging you as you become stronger.
Your mat meets your weights.
Why choose between strength and Yoga?
For years, Yoga has been a huge part of my life.
- The asanas.
- The mobility.
- The flexibility.
- The breathwork.
And that incredible feeling of finishing a practice in Shavasana.
Then postpartum, I started getting much more serious about strength training.
I began lifting heavier. I started training with dumbbells and kettlebells.
I loved feeling physically stronger. I loved watching my stamina improve. And I loved the feeling of gradually being able to lift more than I could before.
But when I did pure strength training, I realised how much I missed Yoga.
- I missed moving through an asana practice.
- I missed working consciously on my mobility.
- I missed connecting movement with my breath.
- I missed stretching properly.
- And yes — I missed Shavasana.
That's when I started thinking:
Why do I have to choose?
Why can't one workout give me the challenge of strength training and the things I love about Yoga?
And that's really where Yogalates Strength Plus began.
The best of both worlds
Strength Plus isn't a strength workout with five minutes of stretching added at the end.
And it isn't a Yoga class where you occasionally pick up a dumbbell.
The two have been intentionally brought together.
One workout can challenge your muscles, your stamina, your mobility, your core and your control.
- Strength
- Mobility
- Breath
- Control
That's the Strength Plus method.
Made for people who don't have hours to work out
Life is busy. Work doesn't stop. And kids don't suddenly clear your calendar because you want to exercise.
Fit your workout into your life.
- Before work.
- After work.
- Between meetings.
- While your child naps.
- Once the school run is done.
Structured enough to keep you consistent. Flexible enough to work with real life.
10 weeks. 5 training blocks. Built for progress.
Strength Plus is divided into five two-week training blocks.
Learn
Learn your workouts, understand the movements and find the weights that challenge you.
Progress
Return to the same workouts. But now you know them. So ask yourself:
- Can I lift a little heavier?
- Can I complete another rep?
- Can I improve my form?
- Can I move with more control?
- Can I take fewer breaks?
Same workout. New challenge. Stronger you.
This is the idea behind progressive overload. Then you move into your next training block with a new set of workouts and a new challenge.
- 1Weeks 1 & 2
Training Block 1
Learn. Move. Find your starting point.
- 2Weeks 3 & 4
Training Block 2
New workouts. New challenge. Keep building.
- 3Weeks 5 & 6
Training Block 3
Build your strength, stamina and control.
- 4Weeks 7 & 8
Training Block 4
Increase the challenge and continue progressing.
- 5Weeks 9 & 10
Training Block 5
Finish stronger than you started.
Let's see what 10 weeks have done.
A fresh set of workouts to test your strength, stamina, control and confidence. Sometimes you don't realise how strong you've become until you test yourself.
You don't have to give up Yoga to get stronger.
And you don't have to give up strength training to practise Yoga.
That's what makes Strength Plus different.
Functional Strength Training
Build full-body strength using dumbbells, kettlebells, bodyweight exercises and functional movements.
Yoga Asana
Move through Yoga sequences and familiar asanas while continuing to work on flexibility, balance and body awareness.
Mobility
Work on how your body moves — not just how much it can lift.
Breathwork
Bring conscious breathing back into your training and reconnect with something that often disappears from conventional strength workouts.
Pilates-Inspired Core
Develop core strength, stability and control through Pilates-inspired movements.
Shavasana & Recovery
Because sometimes the most important part of your workout is taking a moment to stop.
- Train hard.
- Breathe.
- Slow down.
- Recover.
You get to have both.
What equipment will you need?
Strength Plus is a resistance-based training program, so you'll need weights to get the most out of it and challenge your body as you become stronger.
- Dumbbells
- A kettlebell
- Yoga or exercise mat
- Space to move
Ideally, have more than one weight option, so you can gradually increase your load as you get stronger.
Your weights. Your level. Your progress.
You don't need to lift the same weights as anyone else.
- 1Start at your level
- 2Build your technique
- 3Then increase the challenge
You don't need to start heavy. The movement can stay the same while the challenge changes.
Take Strength Plus anywhere
Your training doesn't have to disappear because you're travelling.
Strength Plus is completely online. Access your workout and get moving wherever you are.
- At home.
- At the gym.
- In a hotel room.
- On holiday.
- While travelling for work.
Have your weights? Great. Don't have them? Use the modifications provided.
- You don't need a particular gym.
- You don't need a particular class time.
- You don't need to be in a particular city.
Your workouts go where you go.
Who is Strength Plus for?
Strength Plus is for you if you:
- Want to start strength training at home.
- Love Yoga but want to become physically stronger.
- Love lifting weights but miss mobility, stretching and mindful movement.
- Enjoy Pilates and want to incorporate resistance training.
- Are a busy professional who needs shorter, structured workouts.
- Are a busy mom trying to fit fitness around work and family.
- Want workouts you can complete in approximately 35–40 minutes.
- Want to train with dumbbells and kettlebells.
- Want to improve strength without neglecting mobility and flexibility.
- Want structure instead of randomly choosing workouts every day.
- Travel frequently and need workouts that can travel with you.
- Already exercise and want a program that can continue challenging you as you progress.
Start at your level. Build from there.
What you get
10 Weeks of Structured Training
Five progressive two-week training blocks designed to build on each other.
5 Workouts Every Week
A clear weekly plan so you know exactly what you're doing.
35–40 Minute Workouts
Focused sessions designed around busy schedules.
Yoga + Pilates + Strength
A hybrid approach that brings different styles of movement into the same training program.
Dumbbell & Kettlebell Training
Use resistance to progressively challenge your strength.
Equipment-Free Modifications
Options for those times when you don't have access to your weights.
Bonus Strength Week
A final challenge designed to help you experience the progress you've made.
A Program You Can Repeat
Return with heavier weights, better technique and a stronger starting point.
Finished 10 weeks?
Come back stronger.
Once you've completed your 10 weeks and Bonus Strength Week, you don't have to say goodbye to Strength Plus.
Come back and do it again. But this time, you're not starting from the same place.
- Maybe you started your first round using 3 kg dumbbells. Next time, perhaps you're ready for 4 kg or 5 kg.
- Maybe you can complete more repetitions.
- Maybe your balance has improved.
- Maybe your technique feels completely different.
- Maybe the workout that once exhausted you now feels manageable.
The workouts may be familiar.
But you're stronger. That's the point.
Meet Your Coach
- 15+ yearsteaching experience
- 2.5 lakh+people guided across the globe
With over 15 years of teaching experience and having guided more than 2.5 lakh people across the globe, Rashmi Ramesh brings deep expertise, passion, and a refreshing approach to fitness.
Rashmi is known for blending the ancient wisdom of yoga with the dynamic energy of Pilates and functional training, creating balanced, sustainable workouts that don't just help you stay in shape — they help you feel stronger, calmer, and more connected to your body.
Whether you're stepping onto the mat for the first time or returning after a break, Rashmi's programs are designed to be approachable, results-driven, and rooted in real-life wellness.
Her goal? To help you build a body that moves well, feels good, and stays strong — for life.
Ready to experience the best of both worlds?
You don't have to choose between lifting weights and rolling out your Yoga mat.
You don't have to choose between strength and mobility. Or between pushing yourself and slowing down to breathe.
With Strength Plus, they're all part of the practice.
- 10 weeks
- 5 workouts a week
- 35–40 minutes per workout
- 5 progressive training blocks
- Strength + Yoga + Pilates
- Weights + Mobility + Breathwork
- 1 Bonus Strength Week
- And a program designed to keep challenging you as you become stronger.
- Do your Surya Namaskars.
- Pick up your dumbbells.
- Swing your kettlebell.
- Work your core.
- Breathe.
- Finish in Shavasana.
Build. Breathe. Move. Get stronger.
Start Yogalates Strength PlusSee What Others Are Saying about
Yogalates with Rashmi
Nidhi Renil
California, USA
Rashmi is the one of the best instructors I have ever known. Her instructions are very clear and structured. She pushes us so we realise our potential. The 12 week program is an absolute go to for anyone who wants to master their asanas and advance their yoga practice. The programs gradually progresses from intermediate to advance level which helps you grow with the program. The asanas which I thought I wouldn’t be able to do, I did it towards the end of the program. I learned to listen to my body and was able to realize my potential which I wouldn’t have understood without Rashmi’s guidance. My favourite part was the meditative sessions at end of every week and I learned to do yoga with my eyes closed which was a unique experience. I highly, highly recommend this program. Recently I went to a chiropractor who told me I have a strong back and I owe that to Rashmi. Now i have a strong back and strong core because of Yogalates with Rashmi.
Shilpa Sadh
Mumbai, India
I have been Rashmi's student since the last 10 years and never cease to be amazed at Rashmi's ability to curate each and every Yogalates Live class such that it's different, interesting and challenging all at the same time ! Each session is so unique and holistic taking inspiration from various forms like Iyengar yoga, ashtanga yoga, flow yoga, pilates, dance, cardio, meditation, etc which keeps boredom away and challenges us to our fullest potential. Feel blessed to have Rashmi as a dear friend and Yoga Guru Can't thank her enough for all the positivity she's brought into my life! Thank You Rashmi!
After Enrolment
Start your first Strength Plus workout in three simple steps.
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Frequently Asked Questions
How long is each workout?
Each Strength Plus workout is approximately 35–40 minutes, making it easier to fit your training around work, family and everyday life.
How many workouts do I complete each week?
You'll have 5 workouts to complete each week. You can organise them around your own schedule and recovery days.
Is Strength Plus designed for busy moms and professionals?
Yes. The program was specifically designed around real schedules. The 35–40 minute format gives you focused training without requiring hours of your day.
Is Strength Plus suitable for beginners?
Strength Plus can work for different fitness levels because you choose the resistance appropriate for your current ability. If you're new to strength training, begin with manageable weights, focus on technique and progress gradually.
Do I need dumbbells and kettlebells?
Weights are recommended because resistance allows you to progressively challenge your muscles as you become stronger. However, modifications are provided for times when you don't have access to equipment.
Can I do Strength Plus while travelling?
Yes. The program is online and can be accessed wherever you are. If you don't have weights while travelling, use the modifications provided and return to weighted training when you have access to your equipment.
Is this a Yoga program or a strength program?
It's both — and that's the point. Strength Plus intentionally combines functional resistance training with Yoga asana, mobility, flexibility and breathwork, alongside Pilates-inspired core training.
Why are the workouts repeated?
Each training block runs for two weeks, allowing you to become familiar with the workout and then return to it with an opportunity to increase your resistance, repetitions, control or technique.
What is progressive overload?
Progressive overload means gradually increasing the challenge placed on your body as you become stronger. This can include heavier weights, additional repetitions or improved control and technique.
Can I repeat Strength Plus after 10 weeks?
Absolutely. That's an important part of the program. When you repeat Strength Plus, you're returning to familiar workouts from a stronger starting point.
What is the Bonus Strength Week?
After completing the 10-week program, you'll have a Bonus Strength Week with fresh workouts designed to challenge the strength, stamina and control you've developed.
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