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:
- Jumping Jacks (10 seconds) – Jump your feet wider than shoulder-width apart, and bring arms up to clap hands overhead.
- High knees (10 seconds)
- 10 star jumps
WORKOUT
- Start by jogging forward as you swing the jump rope over your head and under your feet. Do this move for 15 seconds and then reverse your direction.
- Finish your set by doing a hopscotch move for 15 seconds. Jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center.
- Rest for 15 seconds and continue.
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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