Workouts · Beginner
30-Day Home Bodyweight Challenge
Thirty days, no equipment, 20 minutes a day.
GH₵85
Train anywhere. Eat well. Keep going.
Your fitness plan shouldn't need a gym membership.
Downloadable workout programmes, meal guides built around Ghanaian food, and trackers that keep you consistent. Start today, from your living room, compound or office.
Find your programme
3 questions · 60 seconds
What is your main goal?
Fitness that fits real life
Most people do not fail at fitness because they are lazy. They fail because the plan they started with did not fit the life they actually live. The programme assumed a fully equipped gym, an hour of free time every morning, and a fridge full of ingredients that are expensive or impossible to find in Accra or Tamale. When life got busy, the plan collapsed, and so did the motivation.
Pulsefield Enterprise builds fitness and wellness guides for people with real schedules, real budgets and real kitchens. Our programmes can be done at home with little or no equipment. Our nutrition guides are built around foods you already know: kenkey, banku, waakye, kontomire, fish, beans, plantain and groundnuts. Our trackers are simple enough to fill in during a busy week. Everything is a digital download, so you can start the moment you decide to.
We are not here to sell you a miracle. There are no shortcuts in these guides, no extreme diets and no thirty-day promises of a new body. What you will find is a clear plan, sensible progression and the structure that turns good intentions into habits.
What you'll find in our shop
Workout programmes
Structured plans for beginners and returning exercisers, from a 30-day bodyweight challenge to an 8-week strength programme and a couch-to-5K running plan. Every exercise is explained with clear instructions and illustrated form cues, and every week builds gently on the last.
Nutrition guides
Practical meal prep guides that work with Ghanaian staples, showing you how to balance portions, plan a week of meals and prepare food in batches so healthy eating does not depend on willpower at 8pm.
Trackers and journals
Habit trackers, hydration logs, workout journals and sleep diaries. Tracking is one of the simplest ways to stay consistent, and our printable and digital trackers make it quick.
Workplace wellness
Team challenge kits that help offices, churches and community groups run friendly fitness challenges, with scoreboards, weekly themes and simple rules.
Popular programmes
Browse all guidesWorkouts · Beginner–Intermediate
8-Week Beginner Strength Plan
Build full-body strength with three sessions a week.
GH₵150
Bundles · Beginner–Intermediate
12-Week Transformation Bundle
Strength, cardio, nutrition and tracking in one plan.
GH₵380
Why our programmes work
They start where you are
Every programme begins with an honest self-assessment so you choose the right level. Beginners are not thrown into advanced routines, and experienced exercisers are not bored by sessions that are too easy.
They progress gradually
Each week adds a little more: one more round, a few more seconds, a slightly harder variation. Gradual progress is what builds strength and fitness while reducing the risk of injury.
They respect your time
Most sessions take between 20 and 40 minutes. You can train before work, during a lunch break, or after the children are asleep.
They need little or no equipment
Bodyweight exercises form the foundation. Where equipment helps, we suggest affordable alternatives: a backpack filled with books instead of dumbbells, a sturdy chair for step-ups, a towel for stretching.
They include rest
Recovery is part of training. Every plan schedules rest days and explains why they matter.
Eat well with food you know
- Kenkey
- Banku
- Waakye
- Kontomire
- Fish
- Beans
- Plantain
- Groundnuts
Generic meal plans often fail in Ghana because they are built for supermarkets in other countries. Quinoa bowls and kale smoothies are fine, but they are not what most of us eat every day, and they are rarely affordable.
Our nutrition guides start with the foods on your table. We explain how to build a balanced plate from local staples, how to adjust portions of starchy foods like fufu and banku without giving them up, how to add more vegetables through kontomire, garden eggs and okro, and how to choose protein sources like fish, eggs, beans and chicken on a sensible budget. Our meal prep guide shows you how to cook in batches on a Sunday so weekday meals are ready, healthy and cheaper than eating out.
These are general wellness guides, not medical or clinical nutrition plans. If you have a health condition, are pregnant, or take medication, speak to a qualified health professional before changing your diet or starting a new exercise programme.
How it works
Find your starting point
Use our Programme Finder to choose a plan based on your goal, current fitness level and available time.
Buy and download
Pay securely in Ghana cedis with mobile money or card. Your guide downloads immediately and a copy is emailed to you.
Follow the plan
Open it on your phone, print it, or use both. Each session is laid out step by step.
Track your progress
Use the included logs to record sessions, measurements and how you feel. Small wins add up.
Level up
When you finish a programme, our guides suggest the next one to keep your progress moving.
Choose your goal
I want to get started
Begin with the 30-Day Home Bodyweight Challenge or the Walking to 10,000 Steps Programme. Both are designed for people who have not exercised regularly in a while.
Start the finderI want to get stronger
The Beginner Strength Plan builds full-body strength over eight weeks using bodyweight and simple household weights.
Start the finderI want to run
The Couch to 5K Running Plan takes you from walking to running five kilometres in nine weeks, with three short sessions a week.
Start the finderI want to eat better
The Ghanaian Meal Prep Guide and Healthy Snacks Recipe Pack help you plan, cook and portion your meals.
Start the finderI sit all day
The Desk Worker Mobility Routine targets stiff hips, tight shoulders and lower-back discomfort with ten-minute daily routines.
Start the finderI want the full package
The 12-Week Transformation Bundle combines strength, cardio, nutrition and tracking into one structured journey.
Start the finder
What a typical week looks like
- Mon25 minFull body
- Tue30 minBrisk walk
- Wed15 minMobility
- Thu25 minFull body +1
- FriRest
- SatLong walk / jog-walk
- SunRest & meal prep
New to structured training? Here is what a typical beginner week looks like inside one of our programmes. On Monday, a 25-minute full-body session: squats, incline push-ups against a table, glute bridges, rows using a towel or backpack, and a short plank. On Tuesday, a brisk 30-minute walk. Wednesday is a mobility and stretching day, around fifteen minutes. Thursday repeats Monday's session with a small increase, perhaps one extra round or a slightly harder variation. Friday is a rest day. Saturday brings a longer walk or a light jog-walk interval session. Sunday is for rest, meal prep and planning the coming week. That is roughly two and a half hours of activity across the whole week, spread across manageable sessions that fit around work and family. It is enough to build real fitness over a few months, and gentle enough to keep doing.
Consistency is the secret
Fitness is built by what you do most days, not by what you do occasionally. That is why every Pulsefield programme includes tracking tools and practical advice on staying consistent: how to schedule sessions, what to do when you miss a day, how to train during busy weeks, and how to stay motivated when progress feels slow.
We also encourage you to train with others. Invite a friend, a spouse or your colleagues. Our Team Fitness Challenge Kit makes it easy to turn your office or group into a supportive community, with friendly competition and shared goals.
Who Pulsefield is for
- Beginners who want a clear, safe place to start.
- Busy professionals who need short, effective sessions.
- Parents who train at home around family life.
- People returning to exercise after a long break.
- Runners and walkers building endurance.
- Workplaces and groups running wellness initiatives.
Progress beyond the scale
Many people judge their progress only by the bathroom scale, and lose motivation when the number moves slowly. Our programmes encourage you to track several markers instead. How many push-ups can you do compared with week one? How long can you hold a plank? How do your clothes fit? How quickly do you recover after climbing stairs? How well are you sleeping? How is your energy in the afternoon? These measures often improve long before the scale changes, and noticing them keeps you motivated through the slower weeks. Every programme includes a simple progress page to record them at the start, middle and end.
Training safely in our climate
Heat and humidity change how your body responds to exercise. Our guides include practical advice for training safely in Ghana's climate: train early in the morning or after sunset when temperatures drop, drink water before you feel thirsty, wear light breathable clothing, reduce intensity on very hot days, and learn the warning signs of heat exhaustion such as dizziness, nausea and unusual fatigue. Running programmes include guidance on choosing safe routes, being visible to traffic and running with a partner. Safety advice is built into every plan, not hidden in a footnote.
Built by people who train
Our programmes are designed by people who train regularly themselves and who understand the challenges of staying active with a busy job, a family, unreliable transport and limited facilities. We write the plans we would want to follow: realistic, flexible and focused on long-term progress rather than quick fixes.
Nutrition without the confusion
Nutrition advice online is often contradictory and extreme: cut all carbohydrates, eat only once a day, drink special teas, buy expensive supplements. Our approach is calmer and more sustainable. Eat mostly whole foods. Build each plate with a protein, a vegetable and a sensible portion of a starchy staple. Drink water regularly. Plan meals ahead so you are not relying on whatever is quickest when you are hungry. Enjoy your favourite dishes, adjusting portions rather than banning them. These simple principles, applied consistently, support energy, training and long-term health far better than any short-term diet. Our Ghanaian Meal Prep Guide turns them into a practical weekly routine with shopping lists, batch-cooking schedules and portion guides built around the foods you already enjoy.
Keep going when motivation dips
Every person who trains regularly has weeks when motivation disappears. Work gets busy, a child falls ill, the rains make outdoor walks difficult, or progress simply feels slow. Our programmes plan for these weeks rather than pretending they will not happen. Each guide includes a "minimum session" option of ten minutes for the days when a full workout is impossible, advice on restarting after a break without guilt, and reminders that consistency over months matters far more than any single week.
Prices in cedis or dollars
All prices are listed in Ghana cedis. If you are shopping from outside Ghana, use the GHS/USD switch in the header to see approximate US dollar prices, or use the converter in the footer. Payment is processed in cedis.
Frequently asked questions
Do I need a gym?
No. Every programme can be completed at home. Where equipment is useful, we suggest low-cost alternatives.
I'm a complete beginner. Is that okay?
Yes. Our beginner programmes start gently and explain every exercise. Use the Programme Finder to choose the right one.
How do I receive my guide?
Immediately after payment you will see download links on screen and receive them by email. Guides are PDF files that work on phones, tablets and computers.
Can I share my guide with a friend?
Each purchase is licensed to one person. If you want to train with a friend, they can buy their own copy. For groups, see our Team Fitness Challenge Kit.
Are these medical or clinical plans?
No. Our guides offer general fitness and wellness information. They are not medical advice. Consult a qualified professional before starting if you have any health concerns.
What if I can't open my file?
Contact us with your order number and we will help or resend your links.
Start today, not Monday
The best time to start is the moment you are ready. Pick a programme, download it in minutes, and do your first session today.