It makes me so proud to know my home program has already helped 300,000 Australians get fitter and lose over 3 million kilos.

It is so inspiring when someone completely transforms themselves, inside and out, and I genuinely feel like we are only just getting started. But don’t take my word for it! Hear what these 28ers had to say when I caught up with them on my “Give Sam a Hug Tour”.

Sam Wood's signature
https://youtu.be/weRuvSqIUVw

28 gets results for so many people because it’s simple and easy to follow. Quick home workouts, delicious & easy recipes the whole family will enjoy, plus the ongoing motivation and support from my crew and I, every step of the way, 7 days a week.

Before & After Results

Ebony

9kg lost
in 8 weeks

“My body has given life to 3 beautiful babies. It took 28 minutes a day to truly appreciate & love myself again no matter the number on the scale.”

Alita

16kg lost
in 8 weeks

“I’m a busy mum and I completely lost myself to motherhood. I have not only found myself, but I’ve found love for myself again too.”

Carly

35kg lost
in 11 months

“The changes I made have been realistic & sustainable. That’s the beauty of 28. Nothing crazy. Nothing extreme. Eating real food & moving my body.”

Christina

12kgs lost
in 8 weeks

This has been a sustainable, ongoing journey that has completely reset my mind and body. I’ve learnt to be patient with my postnatal recovery.”

Emily

12kg lost in 8 weeks

Emily

12kg lost
in 8 weeks

Realising it wasn’t only about weight loss. It’s brought a wonderful bond with my teenage daughter I wake up happy, positive & loving life.

Kristy

5kg lost in 8 weeks

KristyAnn

5kg lost
in 8 weeks

It has made me a better mum! I haven’t touched alcohol, and my anxiety has completely disappeared! Thank you Sam!

Amy

20kg lost in 10 months

Amy

20kg lost
in 10 months

My goal was always ‘abs’, however crazy as that may seem after 4 kids. I wanted to lose 12kgs… I’ve now lost 20!!! AMAZING!

Mel

8kg lost in 8 weeks

Mel

8kg lost
in 8 weeks

I haven’t felt deprived — but empowered — resulting in a completely transformed lifestyle. I’ve never been more proud of myself!

Meet Jacinta

“I have completely turned my life around. From unhealthy, unfit and depressed to unstoppable, incredible, healthy, full of life and addicted to bettering myself.”

Jacinta was the winner of my Port Douglas Challenge and she lost 10 kilos in just 8 weeks. Read about her journey and see some of the other incredible results from my Port Douglas Challenge.

Read More

Meet Jacinta

Jacinta was the winner of my Port Douglas Challenge and lost 10 kilos in just 8 weeks. Read more about her journey and see some of the other incredible results from my Port Douglas Challenge.

Read More

“I have completely turned my life around. From unhealthy, unfit and depressed to unstoppable, incredible, healthy, full of life and addicted to bettering myself.”

free guide to resistance band exercise
28 isn’t just a community, we’re a family.

THE 28 WAY

My philosophy is to keep it simple, move every day and just eat real food.

When you join my program, we will set goals together and work in 28-day blocks to ensure you get the results you want. I’ll provide you with a simple home fitness & eating plan that is easy to follow without turning your life upside down. This will include:

  • Quick, effective workouts you can do from home.
  • Delicious, healthy meal plans
  • And most importantly, support and motivation in real-time from me every day.

I created ’28 by Sam Wood’ because I was tired of seeing people waste their time and money training the wrong way, eating the wrong foods and not being supported and educated in a way that leads to genuine change and sustainable results.

Who am I?

Sam Wood founder of 28bySamWood

I am a personal trainer with over 20 years of experience. My methods and training techniques have achieved incredible results with thousands of people. The reasons: I keep things simple, I get what works and what doesn’t work, and I love people.

From a humble fitness instructor at my university gym in the first year of Exercise Science, to becoming a personal trainer doing 90 appointments a week and then opening Gecko Sports (Australia’s first-ever kids gym), a company I built to 30 + national franchises, when it comes to fitness I have been lucky enough to experience it all. I’m now the very proud owner of The Woodshed, Australia’s largest personal training studio in Melbourne, and a media commentator on all things health and fitness. Most importantly, as founder of the 28 program, I’m HERE with YOU every day as your friend, mentor and trainer.

28 is my life….it’s what I do and how I live.

With thousands of people transforming around the world every month on my home program, I am simply so proud of 28 and the 28’er community (or family as I like to call it).

28 breaks down the barriers that hold people back, to show them that with just 28 minutes of exercise a day, healthy eating and genuine support, real transformation is possible.

As Featured In


One of 28’s most inspirational transformational stories…

Linda lives in the UK but I was so blown away by her incredible achievement that I had to meet her, so Snez and I hopped on a plane to make a surprise visit. When I asked Linda about her fitness levels at the start of her 28er journey she said she couldn’t even walk around the block. But look at her now! At 52 years of age and 60kg lighter, Linda just completed her first half-marathon. And, as for the rest of her 28er story, you can see it in the video!

Meet Linda

Linda really is a special lady and her results on our program are just amazing. She started our program as a size 26, and transformed herself into a fit and healthy size 12! She became 60kg lighter in just 16 months!

I love this program and the community. Since joining I have never looked back. My lifestyle from then to now is so different. No migraines, normal blood pressure without medication and a wonderful active life. Anyone wanting to change their life, give this a go. Best value for money, easy to follow and as lots of results have shown, so effective.

-Linda Wawrzyniak, 28er

Ready for me to be the personal trainer in your pocket?

ready for a new you? 28 by sam wood - online fitness program

Over 300,000 Australians have changed their lives on my home fitness & nutrition program, and I would love to work with you too.

Need More Help? FAQs

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

My team and I are here with you, on every step of your journey, so you can become the best version of you.

Meet my team