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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