28 by Sam Wood

Transform your fitness and nutrition with 28 by Sam Wood, the online fitness program designed to help you become your best self through science-backed training and personalized meal planning.

Each day, you'll receive a 28-minute workout tailored to your fitness level, paired with a complete meal plan including snacks and recipes. Whether you're a beginner or already active, every workout fits seamlessly into your lifestyle. Take control of what you eat with flexible options to swap, drop, or shop any meal or ingredient that doesn't suit your preferences—no rigid plans, no waste.

Stay organized and motivated with a personalized weekly shopping list that adapts to your choices, making meal prep stress-free. Track your progress effortlessly with built-in progress tracking tools, and sync your data directly with Apple HealthKit to see your fitness journey in one place.

You're never alone on your fitness journey. 28 by Sam Wood connects you with a team of recognized professionals—certified nutritionists, fitness coaches, mindfulness experts, and motivational mentors—ready to support you every step of the way. Get expert guidance, stay accountable, and unlock the mindset shifts that turn workouts into lasting habits.

Combining quality training with proper nutrition is the foundation of real transformation. Founded by Sam Wood, this comprehensive program brings life-changing fitness and nutrition to your home, making sustainable wellness accessible to everyone. Start your 28-day reset and experience the difference that expert guidance, flexible meal planning, and professional support can make.