28 Days Strong

You do not need a perfect home gym. Start with equipment that lets you move with control and finish each set with good technique. Dumbbells Suggested starting point: Upper-body exercises: 1 kg or 2 kg dumbbells. Lower-body exercises: 4 kg or 5 kg dumbbells. These are starting suggestions, not rules. The correct weight depends on the exercise, your experience and how you feel that day. As you become stronger, you can gradually expand your collection — the lighter weights will still be useful for smaller muscle groups and higher-repetition work. Kettlebell Choose a kettlebell you can hold securely with one or both hands. Start lighter while learning a movement. Never sacrifice control, posture or range of motion to lift more weight. Resistance bands Have a light and medium resistance band available. A heavy band is not recommended for this program because it may reduce control or make the intended movement pattern unnecessarily difficult. Useful extras  An exercise mat for comfort during floor work.  Supportive training shoes where appropriate for your surface and comfort.  A stable chair or wall nearby if you benefit from balance support.  Water and a small towel.l.

The program includes exercise guidance and modifications so you can adjust sessions to your level. If you’re new to exercise, returning after a break, pregnant, postpartum, injured or managing a medical condition, seek appropriate professional advice before beginning.

You’ll complete three 25-minute strength workouts per week. The remaining days support recovery, movement, nutrition, mindset and wellbeing.

Your selected monthly or quarterly membership begins automatically after seven days unless you cancel before the trial ends. The Challenge Only option is a single €49.99 payment with no recurring subscription.

Continue from where you left off. You don’t need to double up or start again—the goal is sustainable consistency, not perfection.