Get daily exercise videos, nutrition tips, and emotional insights based on your body's natural cycle.
Workout With Your Cycle, Not Against It
Many popular fitness methods were designed for men, not women. 28 is the first method of its kind designed to optimize your energy, hormones, strength, and flexibility as you experience changes throughout your cycle.
Painful Periods Aren't Natural
But they are common. Synthetic estrogens in birth control, plastics, and beauty products have created hormone imbalances for millions of women. 28's functional nutrition is designed to naturally restore balance to your hormones.
Your Cycle is Your Compass
Your cycle has four phases. Each phase brings changes to the brain and body. Exercising and eating based on your cycle means changing the types of movements and nutrients during each phase to optimize your physique, hormones, and mood.
Get the App on iOS and Android
Download the 28 app for free, available for iPhone and Android. Discover the science of your cycle and get personalized daily insights, nutrition, and exercise videos with lightening-fast, high-definition streaming.
Your period has arrived. As the body sheds the uterine lining, hormone and energy levels are at their lowest. Now is the time for self-care.
A new cycle has begun and your body is replenishing. Estrogen and testosterone levels rise, making this an optimal phase for muscle growth.
An egg is released. Your fertile window has arrived. A positive mood, high energy, and strong sex drive make you a force to be reckoned with.
Your body starts winding down in preparation for menstruation. Progesterone, the dominant hormone, increases, bringing symptoms of PMS.
Your body is a force of nature.
28 is a rejuvenating, stability-based approach to feminine fitness designed by supermodel trainers and medical experts to work with your natural cycle.
Lengthen, Strengthen & Tone
An innovative process designed to lean your legs, tone your arms, sculpt your booty, and tighten your abs. Best of all? It works for any body type, regardless of size or shape.
Gentle but Effective
Sometimes, less is more. Our bodies don't need constant cardio and heavy weights to achieve amazing results. With the right form, focus, and movements, your natural body weight can work wonders.
Say goodbye to swelling and pain. Overly strenuous workouts encourage bad form that leads to injuries. 28 emphasizes proper form through functional movements that your body is naturally familiar with when you carry, reach, and bend in everyday life.
Balance Your Hormones
Specific movements and nutrition help to balance your hormones, the powerful molecules that regulate your body, skin, and emotions.
Healthy Energy Levels
Varying the intensity according to each phase ensures you're optimizing your energy levels and never working your body more than you need to.
The world is your gym. Whether you're in a dorm room, the beach, the forest, or your home, all you need is a laptop, tablet, or phone.
Become the expert of you.
Retake control of your body.
Our Most Frequently Asked Questions
Yes, 28 is actually free! No, you are not the product. No, we will never sell your data. Our mission and strategy are interchangeable because they are simple: radically improve the health of millions of women and worry about making money later. Thankfully, we have the support of patient investors who share our vision.
Protecting user data is our highest priority, which is why 28 is custom built with the most cutting-edge technology and services available today. We will never sell your personal information and we will protect it to the same extent we protect our most proprietary confidential information. The data we voluntarily collect is strictly confidential and used only for the purposes of providing a customized user experience.
Every day upon logging in, you'll access a personalized dashboard that provides insights about your body, hormones, and emotions. You'll find your workout (or stretch) video for the day, nutrition profile, and lifestyle tips - all customized to where you are in your cycle.
Depending on the phase you're in, the average workout is approximately 15-35 minutes in length, with the average being close to 22 minutes.
Physically: A stronger, more flexible body. Emotionally: Balanced hormones and more predictable mood swings. Aesthetically: These workouts are designed to lean your legs, tone your arms, sculpt your booty, and strengthen your core for a beautifully feminine physique.
The menstrual cycle drastically changes your body, hormones, energy, and emotions throughout the month. Training based on these fluctuations ensures you're giving your body what it needs, when it needs it.
28's software relies on user input in order to track their cycle. That data is then stored and moved behind secure storage methods and transfer protocols. If future periods come late or early you can update your menstrual calendar in your profile settings. Over time, you'll understand your body and its fluctuations more intimately, thanks to 28's easy-to-understand, bite-sized approach to breaking down the science of the cycle.
The Lunar Cycle is roughly the same number of days as the average menstrual cycle, which makes it a great substitute. Your body benefits from being put on a consistent schedule with how you exercise and what you eat. It's normal and expected for the phases to feel inaccurate at first when using the New Moon in place of your period, but keep at it! Over time, your body will adjust and improve.
While every body is different, most users will experience more manageable symptoms of PMS when following 28's nutrition guidelines, which are designed to help regulate hormones and provide key nutrients when it matters most.
Yes! This method was designed to be effective, regardless of size or shape, and challenging for both beginners and experts.
All the workouts can be done without any equipment! However, we recommend using a yoga mat if you're working out on a hard surface. If you're looking for an extra challenge, you can add resistance bands or hand/ankle weights to many of the workouts. But trust us, they're harder than they look!
Some of the workouts in this program, especially core-focused workouts, are not safe for pregnancy. If you are pregnant, consult your doctor before starting this or any other exercise or nutrition program.
Yes, we have an app for iOS and Android! When you create a 28 account on this site, you can use those credentials to log into the app upon downloading it, and vice versa.