Whether you’re trying to get fit & healthy for the first time or you’re just looking for an easy way to stay fit at home, personal trainer Sam Wood and his team of nutritionists, physios and mindset coaches have a range of simple home fitness guides and quick, practical tips for eating well and living a healthier, active life.

FREE HOME FITNESS GUIDES

Stay fit & healthy at home with the 28 family
get fit from home

My online fitness & nutrition program has helped more than 300,000 Australians get fitter, cook healthier meals and live healthier lives. I’d love to help you too.

Quick home workouts for all fitness levels

Want to learn how to get fit at home? Start here!
Free home fitness videos with Sam Wood
https://youtu.be/9B5I0-cwJrI
A quick taster of a ‘Sam 7’ home workout to tighten that core
For something different, try one of Sam’s free live workouts at home!
https://youtu.be/37u4n8a-izA
Snez shows you a few of 28’s abs & cardio exercises!
A full 28 minute full body home workout for beginners.
australia's #1 at home program

FREE HEALTHY EATING GUIDES

Sam Wood - eating healthy real food
Sam Wood - eating healthy real food

Meal planners & healthy eating ideas

Getting started on a healthier lifestyle? Read this!
Healthy cooking videos with Sam & Snez!
Try this healthier carbonara – it tastes great!
A quick protein smoothie that is 100% natural!
Cook our healthy version of Mexican nachos – the family will love it!
healthy eating planner

Special Offer For Bupa Customers

There’s never been a better time to get healthy at home, and it’s even better if you’re a Bupa Customer as you may be eligible for 3 months access to 28 By Sam Wood. But hurry, the offer ends 14th June 2020.

Learn about the Bupa Customer offer for 28 By Sam Wood.


FREE WEIGHT LOSS GUIDES

Sam & Snez Wood - kitchen - weight loss
Sam & Snez Wood - kitchen - weight loss

Simple diet & weight loss tips

Not sure how to go about losing weight? Read this!
Try this fat-burning home workout with Sam
https://youtu.be/-pjICL1p8mo

My online fitness and nutrition program has helped over 300,000 people live healthier lives at home, and I’d love to help you too. No ongoing contracts, you can cancel any time, so join me today and let’s get started!

FREE HEALTHY PREGNANCY GUIDES

Snez Wood doing the online pregnancy fitness program by 28 By Sam Wood
Snez Wood doing the online pregnancy fitness program by 28 By Sam Wood

Pregnancy fitness & prenatal food guides

Wondering how to stay healthy while pregnant? Read this!
Learn about our Pregnancy Fitness & Nutrition Program
Pregnancy-safe home workouts

FREE POSTNATAL GUIDES

Snez Wood & baby Willow having fun doing the postnatal fitness program by 28 By Sam Wood
Snez Wood & baby Willow having fun doing the postnatal fitness program by 28 By Sam Wood

Postnatal guide to getting back in shape

Ready to get back to fitness after giving birth? Read this!

*Always ensure you have clearance from your doctor before returning to exercise after having a baby.

Free postnatal video workouts
postnatal online weight-loss program
Learn about my postnatal online fitness program

Ready for a fitter, healthier you?

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Need More Help? FAQs

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