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Phase 1: Foundations (Bodyweight)

In-Tension Training LLC

General Fitness

Coach

Roy Palmer

Unlock your athletic potential—no gym, no equipment, no excuses. The Foundations Bodyweight Program delivers high-quality athletic performance training using only your body. Designed to improve mobility, strength, speed, balance, agility, and core control, this program is perfect for athletes of all levels looking to build a solid foundation—anytime, anywhere.

Whether you're just getting started or want to stay sharp on the go, every workout is structured to help you move better, get stronger, and perform with purpose—all without stepping foot in a gym. Train smart. Train anywhere.

$30

Get Phase 1: Foundations (Bodyweight)

Exclusively Bodyweight

This program includes all of the key pillars that our other foundations programs offer, but without any need for a gym or equipment. This provides a great option for those who lack resources but not the hard work that goes into being successful.

Improve Core Stability

Our bodyweight exercises focus on the foundation of your body which is your core muscles. Putting a focus on these ensures that you will get stronger and more athletic because your core muscles control all movement.

Speed and Endurance

Speed and endurance is what separates good from great athletes on the court, field, diamond or ice. Because of this, it is very important that we train this effectively to give our athletes the best opportunities for success.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 2 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

We provide an easy software that allows for interactive videos and progress tracking to get the full potential out of your training.

Equipment

Recommended

Resistance Band (optional)

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Cardio

1 x 30:00

Monday

Week 1 Day 2

Bodyweight kang squat

1 x 5

Bodyweight lateral squat

1 x 5

Body weight windmill

1 x 5

Shoulder handcuffs

1 x 5

Prone Scorpion

1 x 5

Cobra stretch

1 x 1

Childs pose

1 x 1

Cat Cow

1 x 3

Quadruped T spine Rotation

1 x 5

A10

Bird Dog

1 x 10

Bodyweight lunge iso hold

3 x 0:30

Push-Up

Towel Hamstring Curl

3 x 10

Prone IYT

3 x 10

RKC plank

3 x 0:30

Modified side plank + abduction iso

3 x 0:20

Tuesday

Week 1 Day 3

Cardio

1 x 30:00

Wednesday

Week 1 Day 4

Bodyweight kang squat

1 x 5

Bodyweight lateral squat

1 x 5

Body weight windmill

1 x 5

Shoulder handcuffs

1 x 5

Prone Scorpion

1 x 5

Cobra stretch

1 x 1

Childs pose

1 x 1

Cat Cow

1 x 3

Quadruped T spine Rotation

1 x 5

A10

Bird Dog

1 x 10

Single leg RDL + Reach

3 x 8

Yoga push up

Single leg squat to box

3 x 6

Prone shoulder extension

3 x 10

High Plank Shoulder taps

3 x 0:30

Single leg calf raise (no support)

3 x 8

Thursday

Week 1 Day 5

Cardio

1 x 30:00

Friday

Week 1 Day 6

Cardio

1 x 30:00

Coach

More from In-Tension Training LLC

Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.

Get Started

Don't let a lack of resources keep you for what you can accomplish. Bodyweight exercising will provide you the opportunity that you are looking for.

Get Phase 1: Foundations (Bodyweight)

FAQs

Who is this program for?

This program is for anyone getting started on their fitness journey or those who would like to grow their fitness foundation, but don't have access to weights.

How will I see and track my progress?

Within your program, you will be able to track progress over time as you complete this program. What we recommend is tracking the weights you lift and the time you run sprints so you can have a good understanding of your progress over time.

Why Is This Program So Inexpensive?

We believe the training should be affordable to all athletes who want to better themselves.

Is this truly all bodyweight?

Yes, this program is designed and developed to be completed without any use of weights or resistance bands.

What Program Should be Completed Next?

The program that should be completed after this one is our athletic development bodyweight program.