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Intro to In-Tension Training

In-Tension Training LLC

Functional Fitness, General Fitness
Coach
Roy Palmer

This program is designed for people who want to build a sustainable exercise habit, improve their health and/or body composition and learn how to strength train but don't know where to start.

With just two workouts in the gym each week with each session lasting approximately 45 minutes, it accommodates all schedules.

Using evidence based and well-vetted movements and methods, this program will help you move and feel better, get stronger, and be leaner and more muscular.

With mobility, recovery, and cardio built into the days you're not in the gym, you will be getting everything you need to maintain and improve all aspects of your health, while reducing risk of disease.

You even have "free day's" where you have the liberty to decide what you feel like doing to work towards your goals and enjoy exercise.

You will also have an expert coach cheering you on, answering your questions and holding you accountable throughout your journey.

This program will help you learn how to exercise confidently, build a sustainable habit, and achieve real results.

What are you waiting for?

$30
Get Intro to In-Tension Training
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Sustainable & Beginner Friendly
This program is for people who want to build a long-term exercise habit, learn how to strength train, and feel confident in the gym — especially if they don’t know where to start. This isn’t extreme or temporary. It’s designed to last.
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Time Efficient & Schedule-Proof
Two gym sessions per week, about 45 minutes each, makes this program realistic for busy schedules. You don’t need to live in the gym to see real progress.
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Complete Health & Not Just Workouts
Strength training, mobility, recovery, cardio, and even free days are all built in. The program supports health, body composition, and disease risk reduction while helping you move and feel better. Everything you need is included — nothing is left out.
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Guided, Supported & Accountable
An expert coach is there to guide you, answer questions, keep you accountable, and help you build confidence as you go. You’re not doing this alone.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Say goodbye to paper programs. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbells // Kettlebells // Cardio Machine(s)
Recommended
Foam Roller
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 1

A1

Shoulder handcuffs

1 x 5

A2

Superman row

1 x 5

A3

Hand Release Push-Up

1 x 5

A4

Prone Scorpion

1 x 3

A5

Side lying T spine

1 x 3

A6

Cobra stretch

1 x 3

A7

Childs pose

1 x 1

A8

Cat Cow

1 x 3

B1

Neck CAR

1 x 3

B2

Air Squat

1 x 5

B3

Body Weight Split Squat

1 x 5

B4

Bodyweight hinge

1 x 5

B5

Bodyweight B stance Hinge

1 x 3

B6

Bodyweight lateral squat

1 x 3

B7

Body weight windmill

1 x 3

B8

Standing Ankle CAR

1 x 3

C1

Squat iso hold

2 x 0:30

C2

High plank

2 x 0:30

D1

DB Goblet Squat

2 x 8

D2

3 point 1 arm db row

2 x 8

E1

DB Bench Press

2 x 8

E2

Single Leg Glute Bridge

2 x 8

F1

DeadBug

2 x 8

F2

single leg balance

2 x 30

G

Stationary Bike

3 x 0:30

H

Diaphragmatic breathing

1 x 10

Tuesday
Mobility, Recovery, Cardio

A1

foam roll adductors

1 x 10

A2

Foam roll quads

1 x 10

A3

foam roll calves

1 x 10

A4

Foam roll hamstrings

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll biceps

1 x 10

A7

Foam roll pecs

1 x 10

A8

foam roll lats

1 x 10

A9

Foam Roll T spine

1 x 10

B1

Prone Scorpion

1 x 3

B2

Superman row

1 x 5

B3

Shoulder handcuffs

1 x 5

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped rockback

1 x 5

B7

Adductor rockback

1 x 3

B8

1/2 kneeling hip, ankle, hamstring

1 x 3

B9

Kneeling Quad Stretch

1 x 5

B10

90/90 hip switch + reach

1 x 3

B11

Quadruped hip CAR

1 x 3

B12

Neck CAR

1 x 3

C

Cardio

1 x 10:00

D

Sauna

Wednesday
Week 1 Day 2

A1

Shoulder handcuffs

1 x 5

A2

Superman row

1 x 5

A3

Hand Release Push-Up

1 x 5

A4

Prone Scorpion

1 x 3

A5

Side lying T spine

1 x 3

A6

Cobra stretch

1 x 3

A7

Childs pose

1 x 1

A8

Cat Cow

1 x 3

B1

Neck CAR

1 x 3

B2

Air Squat

1 x 5

B3

Body Weight Split Squat

1 x 5

B4

Bodyweight hinge

1 x 5

B5

Bodyweight B stance Hinge

1 x 3

B6

Bodyweight lateral squat

1 x 3

B7

Body weight windmill

1 x 3

B8

Standing Ankle CAR

1 x 3

C1

Glute Bridge

2 x 10

C2

Superman iso hold

2 x 0:30

D1

KB deadlift

2 x 12

D2

Side lying hip abduction

2 x 8

E1

1/2 kneeling shoulder press

2 x 8

E2

Machine assisted pull up

2 x 8

F1

Bodyweight lunge iso hold

2 x 15

F2

Side Plank on Elbows

2 x 30

G

Stairclimber

1 x 5:00

H

Diaphragmatic breathing

1 x 10

Thursday
Mobility, Recovery, Cardio

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll biceps

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll hamstrings

1 x 10

A7

foam roll calves

1 x 10

A8

Foam roll quads

1 x 10

A9

foam roll adductors

1 x 10

B1

Cat Cow

1 x 3

B2

Side lying T spine

1 x 3

B3

Prone Scorpion

1 x 3

B4

Superman row

1 x 5

B5

Shoulder handcuffs

1 x 5

B6

Quadruped rockback

1 x 5

B7

Adductor rockback

1 x 3

B8

1/2 kneeling hip, ankle, hamstring

1 x 3

B9

Kneeling Quad Stretch

1 x 5

B10

90/90 hip switch + reach

1 x 3

B11

Quadruped hip CAR

1 x 3

B12

Neck CAR

1 x 3

C

Cardio

1 x 10:00

D

Sauna

Friday
Free Day
Saturday
Free Day
Coach
More from In-Tension Training LLC
coach-avatar Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS) with 6 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 ages 15-60+.

FAQs
Do I need any prior training for this program?
No, this is our intro program so it will teach you all you need to know about the weight-room with no prior experience needed.
Do I have access to a real coach?
Yes, our head trainer Roy Palmer will be monitoring your program and if you have questions he will respond to them promptly.
What if I am limited on some exercises?
All of our programs have alternate exercises if you are unable to do one of them. We will always find an exercise that you can do to target the same muscle groups.

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