Introducing my fitness and nutrition program, 28 By Sam Wood. A complete fitness, nutrition and mindset program designed to fit into even the busiest life. With a new customised workout every day and delicious weekly eating plans, my program is designed to fast track your results and change your life forever!

Create a Healthier You With My Online Fitness Program

Getting in shape and maintaining the body of your dreams can be hard. With so many of us juggling work and family demands, I know it can be difficult to find time for your health and fitness. At 28, my training and nutrition program offers quick, convenient and effective workouts that make getting fit and healthy so much easier.

At home exercises with the family

My online fitness program – perfect for getting in shape at home!

My full-body workouts are designed to tone your body in just 28 minutes a day. And, in conjunction with my nutritious weekly meal plans, you’ll soon see why my program has helped over 150,000 people live a healthier life!

You only need a phone and 28 minutes a day and, within 28 days, I guarantee you’ll feel and see the benefits.

Whether you use a tablet, a smartphone or a laptop, my complete training and nutrition program is easily available anytime, anywhere.

With effective workouts that can be done in the comfort of your own home, I know you’ll be able to squeeze my 28-minute workouts into your life at any time and in any place.

Why work in 28-day fitness blocks?

I’m a big believer that 28 is the magic number. 28 days is long enough to see results but also short enough that you won’t feel like your goal is too far away, or that the mountain is too high to climb. When the 28 days is up, reward your efforts, hit reset and work towards a new 28-day goal. It really is as simple as this!

Looking for a home fitness plan that makes getting fit fun and easy?

Regardless of your current lifestyle, my 28 fitness programs are designed to work for you. Whether you are a full-time university student, a busy working mum or someone who is short on time, my online 28-minute fitness program suits every schedule. We also have a postnatal fitness and pregnancy exercise & nutrition program designed for the special needs of new mums and mums-to-be.

No matter your existing fitness level, we have the right program for you

Whether you are a rookie wanting to start a new fitness journey or a fitness fanatic looking for the next physical challenge, our 28-minute fitness programs have something for everyone.

28 by sam wood workout levels

Real food for real fitness results.

eat real food for real results
Our approach to eating? JERF: just eat real food!

Here at 28 by Sam Wood, we believe you should JERF (just eat real food) to gain all the important nutrients your active body needs from a wide variety of wholefood sources.

Fresh ingredients & delicious recipes the whole family will enjoy

When it comes to getting in shape and staying healthy, we all know the importance of eating a balanced and nutritious diet.

We have plenty of delicious options for vegetarians, pescatarians and gluten-intolerant people too. With a new eating plan (including lots of healthy snack options) created every week by our nutritionists, you’ll find our recipes are big on variety and flavour, with fresh and tasty ingredients the whole family can enjoy.

real food for real results the family will love
You’ll find plenty of healthy recipes & cooking videos in our program.

At 28, my team and I are passionate about helping people on their quest to a healthier and happier lifestyle. With efficient and easy to follow workouts as well as daily support from me and my crew, I am confident you’ll love everything my 28 program has to offer.


Australia’s #1 At Home Fitness Program

  • Immunity Boosting Recipes
  • Quick Workouts
  • Meal Delivery Service
  • Online Grocery Shopping


Australia’s #1 At Home Fitness Program

  • Immunity Boosting Recipes
  • Quick Workouts
  • Meal Delivery Service
  • Online Grocery Shopping

Ready to become a fitter, healthier you?

My online fitness, nutrition and mindset program costs less than $2 day, with no contracts. To join thousands of other 28er’s, just like you, register today, and let’s get started!

The secret ingredient to succeeding on a fitness program: mindset!

When it comes to taking that first step and starting a new fitness journey, I definitely believe in the power of the mind. My program gives you access to a library of mindfulness exercises provided from industry professionals to help you de-stress at any time, you’ll be able to get in the right mindset and stay on track through the entire fitness program and beyond.

Whether it be a relaxing meditation before bed or a motivational session first thing in the morning, my team of experts are on hand to make sure you maintain a positive state of thinking at each step of your fitness journey.

mindset for fitness success
Mindset is an important part of staying on track to become a fitter you.

Join Thousands of 28er’s Today!

At 28, my team and I are dedicated to helping people live a happy and healthy life. With dynamic and varied workouts, convenience and effectiveness, I know that once you start 28 you will never look back.

When you sign up to my program, you’ll gain immediate access to 1000s of recipes and all my customised workouts, pilates and yoga videos… plus our motivating library of mindset podcasts.

Whether you simply want to kickstart a healthier lifestyle or transform your entire body, my 28 training and nutrition program is the perfect path to the best version of you. So, don’t spend another day wishing for a different lifestyle. Register today and join thousands of 28ers just like you on the road to transforming their lives.



Need More Help? FAQs

Got a question? Drop us a line and we’ll get back to you ASAP