Advanced 28-Day Dumbbell Blast is a four-week home workout plan aimed at graduates of our original 28-Day Dumbbell Blast plan (or experienced trainees) that only requires a set of adjustable dumbbells for you to add lean muscle, burn body fat and build a stronger, fitter and healthier body – in the comfort of your own home – in just four sessions a week! Each workout takes less than 45 minutes and targets all your major muscle groups to give you the fastest-possible results – without leaving your front door!
What do I get?
The Advanced 28-Day Dumbbell Blast home workout pack includes your four-week training plan, with bonus tips and photo form guides for every exercise. You also get our Complete Guide to Nutrition, which explains how to eat for a better body, and a four-week supply of three New Body Plan sports nutrition products – Torch-20, Vit-D3 and T-Drive – for rapid results. You also get an interactive Training Diary to record your workouts for faster progress.
Advanced 28-Day Dumbbell Blast pack Q&A
How does it work?
The Advanced 28-Day Dumbbell Blast home workout couldn’t be easier to follow! There’s four sessions per week for four weeks, and all simply follow the workouts in order, sticking to the exercises listed in the correct order, and doing the “sets”, “reps”, and “rest” periods detailed for each move. So if you’ve never exercised at home before, don’t worry: all the thinking and planning has been done for you – all you need to do is get your body moving to start burning fat and building muscle!
What equipment do I need?
All you need is a set of dumbbells – that’s it! One of the big advantages of the Advanced 28-Day Dumbbell Blast programme is that it’s never been easier to make changes to your body without needing a gym full of equipment. The only other things you need are a little time, a little space, and a big desire to build a leaner, stronger and fitter body! And it’s always wise to have a small towel and big bottle of water close to hand to stay dry and hydrated.
How many workouts are there?
There are four sessions per week for each of the four weeks, so that’s 16 workouts in total. The Advanced 28-Day Dumbbell Blast programme has been designed to be a progressive exercise plan, which means that with each week the workouts become a little bit more challenging than the previous week to elicit the best-possible fat-burning and muscle-building response. But the sessions won’t feel as though they are getting harder – because each week you’ll be feeling so much fitter and stronger!
How long does each session take?
Another big advantage of the Advanced 28-Day Dumbbell Blast home workout plan is that the sessions only take between 30 and 45 minutes to complete, which means you can get your workout done quickly and effectively to work your muscles, heart and lungs hard to stimulate a fat-burning and muscle-build response. What’s more, you’ll also get a big mental boost from a sense of pride and accomplishment in getting that session in the bag!
What do I eat when doing the plan?
The pack comes with a free copy of the New Body Plan Complete Guide To Nutrition, which details the best way to eat to build a leaner, stronger and fitter body. The guide contains meal plans and recipe ideas, as well as the easy tweaks you can make to your daily diet to start burning fat and building muscle right away! There’s also lots of extra information about how to eat better – so you can look and feel fantastic – without giving up your favourite foods!
When will I start seeing results?
Everyone makes progress at different rates but, if you follow our exercise plan and eating advice to the letter, you will start noticing positive changes to how you look and feel very quickly. You can even expect a mood-boosting endorphin rush after your very first workout! The most important factor for anyone doing the plan is to stick to it as closely as possible. If you do that, the results will come and you’ll amaze yourself at what you achieve!
How do I receive my New Body Plan pack?
You’ll receive your Advanced 28-Day Dumbbell Blast workout plan, Complete Guide to Nutrition and interactive Training Diary instantly via email, and the rest of your pack – your three sports nutrition products, Torch-20, Vit-D3 and T-Drive – will be delivered to your door within 48 hours of placing your order, if you’re in the UK. If you live outside the UK it will take slightly longer, depending on where you live. We ship globally so wherever you live, you can still join the New Body Plan team!
Will you support me when I do the plan?
Absolutely! Everyone who signs up to do their own Advanced 28-Day Dumbbell Blast gains instant access to unlimited online support from New Body Plan creator Jon Lipsey and newbodyplan.co.uk editorial director Joe Warner. They’ve both successfully completed their own New Body Plan transformation programmes, so know exactly what it takes to torch fat and build muscle quickly! They are always on-hand to answer any training, nutrition or general fitness questions you have, either on social media or via email.