No Gym? No Problem: 30-Day Home Workout Challenge for Kenyans

Get fit without equipment. This bodyweight program requires zero gear and can be done in small spaces.

Week 1: Foundation Building

Day 1-2: Basic Circuit

- Push-ups: 3 sets of 5-10 reps

- Squats: 3 sets of 10-15 reps

- Plank: 3 sets of 20-30 seconds

- Jumping Jacks: 3 sets of 20 reps

Day 3-4: Core Focus

- Crunches: 3 sets of 15-20 reps

- Mountain Climbers: 3 sets of 20 reps

- Leg Raises: 3 sets of 10-15 reps

- Bicycle Crunches: 3 sets of 20 reps

Day 5-7: Full Body

- Burpees: 3 sets of 5-8 reps

- Lunges: 3 sets of 10 each leg

- Tricep Dips (chair): 3 sets of 10-15 reps

- High Knees: 3 sets of 30 seconds

Week 2: Intensity Increase

Increase all sets to 4 and add 2-3 reps to each exercise. Add 10-15 seconds to plank holds.

Week 3: Advanced Variations

Replace basic exercises with advanced versions:

- Push-up to Side Plank

- Jump Squats

- Plank to Push-up

- Mountain Climber Twists

Week 4: Challenge Mode

Complete the full circuit 4 times with minimal rest. Track your progress and celebrate improvements!