Progressive Home Training

PROMISE’S
HOME WORKOUT

Beginner → Intermediate → Expert

Start as a beginner. Unlock Intermediate after 12 completed workouts, then Expert after 24 total. Everything uses only the equipment you already own.

Your Equipment

🏋️

Adjustable Dumbbells (20 kg pair)

Main tool for presses, rows, curls, squats.

➖

Barbell Extension

For two-handed rows, RDLs and squats.

📐

Push-up Board

Different chest & triceps angles.

🌀

Ab Roller

Strong functional abs and core.

➖

Sit-up Bar

Secures feet for full-range sit-ups.

🧘

Exercise Mat

Floor work, planks, leg raises.

Today’s Workout

Weekly Plan

Tap any day to open the full workout.

Training Levels

Start at Beginner. Unlock the next level by completing workouts.

How progression works

Beginner — Learn form. Complete 12 workouts → unlock Intermediate.
Intermediate — Higher volume. Complete 24 total → unlock Expert.
Expert — Maximum challenge & advanced control.
You can switch between unlocked levels anytime.

Exercise Library

Clear instructions for every movement.

Progress Tracker

Saved on this device. Use Export for backup.

0

Total Workouts

Beginner

Current Level

Log Measurements

Body Weight (kg)

Waist (cm)

Dumbbell weight (kg per hand)

Notes

Backup & Restore

History

Nutrition Guide

Student-friendly Nigerian options. No oats.

Key Principles

You do not need to eliminate rice, garri, bread or yam.
Focus on enough protein every day.
Limit sugary drinks and excessive biscuits for fat loss.
Drink plenty of water. Consistency beats perfection.

How to Get Visible Abs

Ab exercises build the muscles. They do not specifically burn belly fat. Fat loss comes from a moderate calorie deficit + training + activity over time. No fixed timeline.

Protein

Eggs • Sardines • Tuna • Tofu • Beans • Groundnuts • Peanut butter • Powdered milk • UHT milk • Yoghurt / FreshYo • Chicken • Fish • Beef

Carbs & Staples

Rice • Spaghetti • Indomie • Garri • Bread • Yam • Potatoes • Sweet potatoes • Plantain

Fruits & Vegetables

Bananas • Apples • Oranges • Watermelon • Tomatoes • Onions • Carrots • Cucumber • Cabbage • Green pepper

Cooking & Basics

Cooking oil • Tomato paste • Seasoning cubes • Salt • Curry • Thyme • Pepper • Spices • Mayonnaise • Cheese • Tea • Coffee • Sugar

Provisions Checklist

I Don’t Know How to Work Out — Start Here

Learn the movement first — open the exercise library before adding weight.
Start light — you don’t need the full 20 kg on day one.
Prioritize form — slow and controlled beats heavy and messy.
Don’t rush reps — 1–2 sec up, 1–2 sec down.
Increase gradually — more reps first, then weight.
Rest between sets — use the timer (60–120s).
Recover — Thursday and Sunday are intentional rest.
Stop for sharp pain — muscle fatigue is normal; sharp joint pain is not.

This website provides general fitness education and is not a substitute for medical or professional fitness advice. Start gradually and seek guidance if you have an injury or medical condition.

Send a Message

Questions, feedback, or just say hi — it goes straight to Promise’s email.

PROMISE’SHOME WORKOUT