28 DAY WORKOUT PLAN

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

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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