Foundations From Home (Older Adult): Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

General Fitness

Coach

Roy Palmer

Move better. Feel better. Keep doing what you love.

A comprehensive 4-week fitness program designed for older adults who want to be as healthy as they can for as long as they can.

With a focus on mobility, stability, strength, and conditioning, this program is designed to help you move well, feel good, and build a foundation for long-term health.

Whether you're just getting started, getting back into exercise, or looking for a fresh approach to fitness, this program is effective, realistic, and actually enjoyable.

The best part? You can do it all from the comfort of your own home, with no equipment needed.

Four weeks. No equipment. Just $29.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$29

Get Foundations From Home (Older Adult)

Improve Mobility & Flexibility

Move more freely and do what you love to do more easily and effectively.

Build Balance and Stability

Reduce risk of injury and build your confidence

Develop Full-Body Strength

Build strength to support everyday activities and long term health

Improve Heart, Lung and Mental Health

Improve heart and lung health, boost your energy, and bolster your mental health

Exercise Anywhere, Anytime

No gym commute, no equipment, no hassle. Just simple, effective workouts on your own time, from the comfort of your home

Features

Access to your coaches

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

Programming 5 days per week

Three days of strength and conditioning, two days of cardio and mobility. Making sure you have every box check according to evidence and experience

Mental Exercises

Built in breath work to support mental and physical health, stress management, and recovery

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Strength 1

Cardio

1 x 3:00

Neck CAR

1 x 3

F/B Shoulder Rolls

1 x 5

F/B Arm Circles

1 x 8

Wall Push Up

1 x 6

Wall slide

1 x 6

Standing Wall T spine Rotation

1 x 3

Standing Side Bend

1 x 3

Bodyweight Squat

1 x 5

Bodyweight hinge

1 x 5

B10

Bodyweight lateral squat

1 x 3

B11

Split stance hip airplane

1 x 3

B12

Standing Ankle CAR

1 x 5

Sit to stand

2 x 8

High plank

2 x 0:15

single leg balance

2 x 0:30

Glute Bridge

2 x 8

Side lying hip abduction

2 x 6

Bodyweight Prone Row

2 x 8

Stairs

3 x 1

Diaphragmatic breathing

1 x 10

Monday

Cardio/Mobility

Cardio

1 x 15:00

Assisted deep squat hold

1 x 10

1/2 kneeling hip flexor stretch

1 x 5

Posterior hip capsule stretch

1 x 5

1/2 kneeling adductor stretch

1 x 5

Down dog

1 x 5

Cat Cow

1 x 5

Childs pose

1 x 5

Shoulder handcuffs

1 x 5

Lying Pec Stretch

1 x 5

B10

Side lying T spine

1 x 5

Diaphragmatic breathing

1 x 10

Tuesday

Week 1 Strength 2

Cardio

1 x 3:00

Neck CAR

1 x 3

F/B Shoulder Rolls

1 x 5

F/B Arm Circles

1 x 8

Wall Push Up

1 x 6

Wall slide

1 x 6

Standing Wall T spine Rotation

1 x 3

Standing Side Bend

1 x 3

Bodyweight Squat

1 x 5

Bodyweight hinge

1 x 5

B10

Bodyweight lateral squat

1 x 3

B11

Split stance hip airplane

1 x 3

B12

Standing Ankle CAR

1 x 5

Sit to stand

2 x 8

High plank

2 x 0:15

single leg balance

2 x 0:30

Glute Bridge

2 x 8

Side lying hip abduction

2 x 6

Bodyweight Prone Row

2 x 8

Stairs

3 x 1

Diaphragmatic breathing

1 x 10

Wednesday

Cardio/Mobility

Cardio

1 x 15:00

Assisted deep squat hold

1 x 10

1/2 kneeling hip flexor stretch

1 x 5

Posterior hip capsule stretch

1 x 5

1/2 kneeling adductor stretch

1 x 5

Down dog

1 x 5

Cat Cow

1 x 5

Childs pose

1 x 5

Shoulder handcuffs

1 x 5

Lying Pec Stretch

1 x 5

B10

Side lying T spine

1 x 5

Diaphragmatic breathing

1 x 10

Thursday

Week 1 Strength 3

Cardio

1 x 3:00

Neck CAR

1 x 3

F/B Shoulder Rolls

1 x 5

F/B Arm Circles

1 x 8

Wall Push Up

1 x 6

Wall slide

1 x 6

Standing Wall T spine Rotation

1 x 3

Standing Side Bend

1 x 3

Bodyweight Squat

1 x 5

Bodyweight hinge

1 x 5

B10

Bodyweight lateral squat

1 x 3

B11

Split stance hip airplane

1 x 3

B12

Standing Ankle CAR

1 x 5

Sit to stand

2 x 8

High plank

2 x 0:15

single leg balance

2 x 0:30

Glute Bridge

2 x 8

Side lying hip abduction

2 x 6

Bodyweight Prone Row

2 x 8

Stairs

3 x 1

Diaphragmatic breathing

1 x 10

Friday

Cardio/Mobility

Cardio

1 x 15:00

Assisted deep squat hold

1 x 10

1/2 kneeling hip flexor stretch

1 x 5

Posterior hip capsule stretch

1 x 5

1/2 kneeling adductor stretch

1 x 5

Down dog

1 x 5

Cat Cow

1 x 5

Childs pose

1 x 5

Shoulder handcuffs

1 x 5

Lying Pec Stretch

1 x 5

B10

Side lying T spine

1 x 5

Diaphragmatic breathing

1 x 10

Coach

More from In-Tension Training LLC

Roy Palmer

FAQs

How much time will each workout take?

Each workout takes approximately 30–45 minutes, making it easy to fit effective exercise into your daily routine without spending hours at the gym.

Is this program suitable for beginners?

Absolutely! This program is designed to help you build a strong fitness foundation at your own pace. Whether you're just getting started or looking to maintain your fitness, you can work toward improving your strength, balance, mobility, and endurance.

What should I do if I miss a workout or fall behind?

Life happens! If you miss a workout or need to take some time off, don't get discouraged. Simply pick up where you left off and keep moving forward. You don't need to be perfect to make progress—consistency over time is what matters most.

Is this offer too good to be true? Will it really be effective?

Built on evidence-based training principles, this program improves strength, balance, mobility, and overall fitness. We believe everyone deserves the chance to be their healthiest self, regardless of circumstances. That's why we've made effective training affordable and accessible to all!