28 Days Strong: Target your arms & core in 5 mins

Your arm and ab goals just got closer.

Welcome to 28 Days Strong: a series of workout programs designed to deliver targeted strength training and toning in 5-7 minutes a day, and slide seamlessly into your fitness routine.

Get core confident now with 28 Days of Core or sculpt your arms from every angle with 28 Days of Arms.

Whether you’re focused on building a strong and stable core or toned and powerful arms, our team of experts – led by Chris Hemsworth’s personal trainer Luke Zocchi – will coach you through every move. Take it on as a short, sharp daily challenge, or stack a session on top of your regular workout, walk, run, ride or swim.

How does 28 Days Strong work?

With our 28 Days Strong program series, we’re making it as easy as possible to consistently work key body targets and achieve your goals.

• One targeted and effective coached workout every day for 28 days.
• Stackable and snackable 5-7-minute sessions: add some extra fire to the end of your regular training, or crush a bite-sized workout whenever suits you best.
• Mix up your workout week with a different trainer and exercises in every session.
• Workouts are targeted at an Intermediate-Advanced level and will increase in intensity as you progress. Pace yourself and know your limits if you’re a beginner.

Do I need equipment?

We’ve kept the equipment minimal so you can work your arms and core anytime, anywhere.

For 28 Days of Core: Most workouts are bodyweight, with optional light-medium dumbbells in some sessions.

For 28 Days of Arms: You can complete every arm workout with dumbbells – we recommend a light, medium and heavy set. While you can complete the program with just one pair of dumbbells, you will need to use weights that challenge your muscles to see improvements in strength and definition.