African Nation Fitness / Workouts
Workouts
Train with purpose
Build strength.
Own your progress.
Focused programs for every level and every goal.
Programs
Strength · Beginner
Strength Foundations
8 weeks
Weight · All levels
Fat-Loss Cardio
6 weeks
Strength · Intermediate
Glutes & Legs
6 weeks
General · Beginner
Mobility Daily
4 weeks
Exercise library
Goblet Squat
Legs · Dumbbell
3 × 12Rest 60s
Form tip: Keep chest up, knees track over toes.
Push-up
Chest · None
3 × 10Rest 45s
Form tip: Body in one straight line.
Bent-over Row
Back · Dumbbell
3 × 12Rest 60s
Form tip: Hinge at hips, avoid rounding the back.
Plank
Core · None
3 × 40sRest 30s
Form tip: Squeeze glutes, don't let hips sag.
Hip Thrust
Glutes · Bench
4 × 10Rest 75s
Form tip: Pause at the top, chin tucked.
Shoulder Press
Shoulders · Dumbbell
3 × 10Rest 60s
Form tip: Don't arch the lower back.