Training & Workouts
Muscle Soreness. What is DOMS?
DOMS or Delayed Onset Muscle Soreness is muscle pain/stiffness resulting from micro-trauma to muscles caused by strenuous or unfamiliar exercises. Say Hello to those sleepy muscles waking up that haven't been activated for awhile! Getting a little ...
Can you exercise when sick?
If you're feeling a little under the weather and not sure if today should be a "Rest is Best" day, check out my Healthy Blog "Can You Exercise When Sick?" to try and help you decide. Of course, we always recommend to be guided by your health care ...
The Best Pre & Post Workout Snacks
When it comes to working out, fuelling your body the right way makes one of the biggest impacts. Check out The Best Pre & Post Workout Snacks here
I am recovering from an injury. Can I still do 28 workouts?
As always, we would recommend you to be guided by your health care team when it comes to your personal health, fitness and/or recovery journey. However, if you have received clearance from your health care team, the great news is that 28 by Sam Wood ...
What are customised workouts?
For those days you want to take the thinking out of it, let me customise your workout for you. To change between regular and customised workouts on the app head to Profile > Settings > Workout Settings > Customised workouts > Enabled/Disabled. Here ...
What is Mindfulness & how do we practice it?
Mindfulness is the practice of paying deliberate, non-judgmental attention to the present moment. It involves observing your thoughts, feelings, sensations, and surroundings with openness and curiosity, without trying to change or judge them. The ...
What is a workout streak? What do I need to do to keep it?
Once you complete an activity or recipe this will be marked as a streak. Your streak tracks how many days in a row you’ve logged a workout, etc. Just log one workout a day in the app to keep it going - it's a great way to stay motivated and keep that ...
Can I log my own workouts?
Of course! Open the 28 App and tap “Add activity”. It’s perfect if you’ve gone for a walk, a swim, or done any form of movement outside of a 28 workout. Note, this function if available via the app only.
Do I have to do the "Bonus" workout at 12.30am?
If you prefer a later morning workout or an afternoon or even an evening workout over an early morning workout, no stress! You can do them at any time that suits you best. It’s just that the “Bonus Workout" will not be available before 12.30am that ...
Why are there so many workouts on my planner for one day? Do I need to do them all?
If you have chosen a program, you will find that the first workout in your "Move" section is the prescribed workout for that program. However, we know that everyday is different and we like to provide you options in your daily planner to choose from ...
What workouts and programs are available?
Our workouts are designed to raise your heart rate, strengthen your muscles, challenge your stamina and get you out of your comfort zone so we can have you feeling fantastic in 28 days! We have a variety of workouts available on 28 to suit a wide ...
How to select my fitness level?
No matter where you are in your fitness journey–just starting out or pushing towards new goals– our workouts are designed to challenge and inspire you. Even if you’re just starting out or aiming for the next level, you can choose to level up or down ...
Can workouts be cast?
Yes! You can cast your workouts to your TV using a chromecast, Apple Airplay or Smart TV from the 28 app. When you select your workout, tap the casting buttonup the top and make sure you are on your home wifi connection.
When/where do I train?
The very best thing about having your PT in your pocket? You can train anywhere, anytime, that suits YOU! It doesn’t matter if you’re in your active wear, your trackies or your PJs. You can do a 28 workout in the comfort of your own home, whilst ...
Are all 28 workouts home friendly? Do I need to purchase equipment?
All of our workouts are designed to be home-friendly. Many of our workouts require no equipment or just a set of dumb-bells. You can also sub in using things around the house like 2 x 3L Milk bottles or even a bag of potatoes! If you do want to have ...