No-Gym Strength Starter
Week 1, Session A
Goblet squat 3 x 8. Band row 3 x 12. Kettlebell deadlift 3 x 10. Plank 3 x 30 seconds.
Rest 60 seconds between sets.
5A complete 8-week program for beginners and returners. Three sessions a week, 30 minutes each, with one kettlebell and one resistance band.
Every exercise has a photo, coaching cues and a link to a short demo video, so you're never guessing about form.
What's inside
6 sections, 41 pages- Start here: kit, warm-up and form6 pages
- Weeks 1 to 2: foundations7 pages
- Weeks 3 to 4: building volume7 pages
- Weeks 5 to 6: getting heavier7 pages
- Weeks 7 to 8: test your strength7 pages
- Exercise library with demo links7 pages
Take a look inside
No-Gym Strength Starter
Choosing your kettlebell
Most women start with 8 to 12 kg, most men with 12 to 16 kg. If you can do 15 clean goblet squats, go heavier.
9This is for you if
- You're a beginner or coming back after a break
- You can train three times a week at home
- You have one kettlebell and one band, or can buy them
Skip it if
- You're an experienced lifter chasing maximal strength
- You're recovering from an injury without medical clearance
Goes well with it
8-Week Workout Log
See your progress every single week.
Made by Dan Okafor
I've coached in gyms for ten years, and the most common thing I hear is 'I can't get there often enough.' So I built programs that don't need one.
Every workout is 30 minutes, uses one kettlebell and one band, and progresses every single week.
See everything from DanQuestions
How do I get it?
Right after you pay, you'll see a download button and get an email with your link. It works on phone, tablet and computer.
What if I don't have a kettlebell?
A dumbbell or a backpack with books works for weeks 1 to 4. You'll want a kettlebell after that.
Is it okay for women?
Absolutely. The program scales by weight, not by gender.
What if it's not for me?
Email me within 30 days and I'll refund you in full. No forms, no questions.
Stronger in 8 weeks, three 30-minute sessions a week.
No-Gym Strength Starter, PDF + video links, 41 pages.