28 DAY WORKOUT PLAN

Wellbeing advice for your fitness. Type: Full body. Days: 28. Time: 10min per day. Equipment: None.

28 DAY WORKOUT PLAN

28 DAY WORKOUT PLAN

YOUR PERSONAL TRAINER:  DR DALE NELSON 

(PHD in Sports Science)

I will be one of your many personal trainers. I was a track and field athlete, trained by several coaches and personal trainers during my career, learning different effective techniques along the way. I have competed at the highest level and successfully adapted my body to different sports.

I have designed the ultimate home training program to work as a standalone or alongside your existing program. If starting late, join the latest program. I will take care of the rest. 

WARM UP

Start off the workout with the following warm up & stretches:

  • Shoulder rotations (10 seconds) – hold your arms straight out to the side, and move your arms in a big circular motion.
  • 10 Star jumps 
  • High knees (10 seconds)

WORKOUT – 1 CIRCUIT (1min 30 sec) x 5

  • Circuit consists of 3 exercises.
  • 30 seconds per exercise, performed consecutively.
  • Perform as many reps as you can within the 30 second time frame of an exercise.
  • Once you have completed the circuit, REST for 30 seconds before repeating the circuit again.
  • Perform the circuit a total of 5 times.

If you are exercising for the first time, go slow for the first 5 sessions. Learn your body during this time. Always consult a medic if you feel uneasy. Please follow our advice at your own risk. 

The food you eat has a big impact on your fitness. Follow our nutrition guide for support.

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