What would make you carry a heavy sack up a hill, drag a tyre along a dusty road or repeat a series of jumps when your legs are already burning? For fitness enthusiasts, the answer lies in a different kind of workout, one that swaps gym machines for tyres and hills to test strength, stamina and determination.
At 7.30 am, Lois Waini has a sack balanced on her shoulders as she makes her way up a slope. Her feet strike the uneven ground while the weight tests her balance and endurance. Nearby, Daniel Kamau prepares for his turn as Julius Wambugu, the trainer, moves between participants, corrects their form, and urges them to keep going.
There are no treadmills or polished gym floors here. Instead, the exercises rely on sandbags, old tyres, weighted vests and a steep incline that participants must tackle repeatedly.
Julius, 37, better known as Adus, began developing his outdoor fitness programme during the Covid-19 pandemic, when gyms closed, and he had to improvise with whatever space and equipment he could find.
‘Adus started as a nickname and eventually became my fitness name,’ he says. ‘When gyms closed, I had no equipment, but I realised that as long as I had space, I could still train. We started on a rooftop, and as people saw the results others were getting, we began attracting clients.’
10 minutes of light exercises
Julius has trained professionally for 11 years, after developing an interest in martial arts and weightlifting in 2013. He has since turned that improvisation into a structured programme. His approach centres on helping participants discover their physical capabilities while developing the confidence to tackle exercises they might initially find intimidating.
‘When clients train alone, they may not realise their full potential. Sometimes you have to challenge them and help them believe in themselves,’ he says.
The session begins with about 10 minutes of light jogging, arm circles, hip swings and body-weight squats. Once the warm-up is complete, the equipment comes out, including sandbags, tyres, weighted vests, and belts designed to help participants pull tyres behind them.
Some equipment is bought, while other items are hand-made. The simplicity of the tools, however, does not make the workout any easier.
Participants flip tyres, drag them across the ground and perform reverse bear crawls while wearing weighted vests. Others carry sacks up the slope, or attempt jumps with the extra weight on their backs, a drill Julius admits is particularly unpopular.
The hill presents another challenge. Stretching about 200 metres, the incline is tackled repeatedly, with participants sprinting uphill while carrying weighted bags or performing sack jumps. The combination tests leg strength and cardiovascular endurance, particularly when fatigue begins to affect their technique.
For Lois, 24, the challenge has been part of learning how to exercise consistently. She joined in July 2026 after a friend recommended the sessions. Although she arrived determined to build discipline and consistency, she soon discovered that outdoor training demanded more than she had anticipated.
‘It was really challenging at first because I was used to strength exercises, whereas this involved a lot more cardio,’ she says. ‘You even have to squat while walking.’
Her knees were already a concern when she joined, making lunges particularly difficult. She has nevertheless found parts of the programme enjoyable, especially the running, which gives her a change of pace from the exercises that place greater strain on her legs.
‘My thighs feel the strain, especially during lunges because of my knees,’ she says. ‘However, combining gym sessions with outdoor workouts has helped me become more comfortable with exercises I previously struggled to do.’
Lois says she has also noticed improvements in her endurance and wants exercise to become a permanent part of her routine. For her, the gains are not just about physical appearance but also about building habits she can sustain.
‘I want working out to become my lifestyle,’ she says.
Julius’s programme combines strength training, cardio and high-intensity interval training, with short bursts of demanding exercise followed by recovery periods. The aim is to work different muscle groups while improving stamina and the ability to sustain effort.
Each drill typically lasts five to 10 minutes and combines two or three exercises, with participants completing several rounds. Rest periods are built into the sessions, usually lasting about a minute between sets and longer after strenuous climbs.
Julius describes the approach as military-based, although it is not formal military training. He believes the demanding exercises help participants develop mental resilience alongside physical fitness, but says the intensity must match each person’s ability.
The emphasis is therefore on progress rather than exhaustion. He monitors how many rounds participants complete, how quickly they climb and whether they maintain proper technique. When someone finishes every round with good form over two consecutive sessions, he increases the weight or distance.
Military-style approach
For Daniel Kamau, 25, the military-style approach was precisely what made the programme appealing. Having trained for five years and coached for three, he hopes to join the army.
‘I wanted exercise that would challenge me and help me prepare for the demands of military life,’ he says. ‘Things I used to find intimidating have become more manageable as I have continued training.’
Daniel says the exercises have helped him build confidence and stamina, particularly when running or walking longer distances.
‘I can now move around more comfortably and cover longer distances without getting tired quickly,’ he says.
For anyone considering outdoor fitness, the question is how soon the effort will translate into visible results. Julius cautions that progress depends on several factors, including a person’s starting fitness level, diet and lifestyle.
‘With consistent training for at least three months, alongside proper nutrition, you should begin to see results,’ he says.
Two or three times
Beginners are generally advised to train two or three times a week, allowing time for recovery between sessions. Comfortable clothing, suitable training shoes and drinking water are essential, while anyone with a medical concern or previous injury should consult a health professional before starting.
New participants can expect lighter loads, shorter rounds and close supervision as they learn the movements. Julius also stresses the importance of taking rest breaks, maintaining proper technique and finishing each session with slow walking and stretching.
The programme attracts a range of participants, although most clients are aged between 20 and 28. Weekend challenges typically draw 30 to 40 people, while larger events can attract between 150 and 200. He charges Sh500 for one session, which lasts about one and a half hours. There is also a monthly package that includes four weekly sessions, charged at Sh3,500.
As the final drill ends, the sacks return to the ground and the tyres fall still. The participants catch their breath after another series of climbs and exercises, with the same slope that tested them at the start now behind them.
For Julius, the purpose of the sessions extends beyond helping people get fitter. He wants participants to leave with greater confidence in what they can achieve, while continuing to build his own career in the fitness industry.
‘I want to become one of the leading fitness coaches in Africa, and I will keep working towards that goal,’ he says.