HERd Foundations

The firsttwelve weeks.

A structured, supported beginning — matched to your level, adjustable to your energy, and never dependent on being perfect.

1–4

Weeks

Foundation & Mobility

Learn the movements and finish feeling successful. Two short full-body sessions a week, basic patterns, and guidance on choosing an effort that suits you.

5–8

Weeks

Strength & Stability

Build measurable strength while keeping recovery honest. Gradual progression — repetitions first, then the smallest practical increase.

9–12

Weeks

Consistency & Control

Learn to run your own training. High, moderate and lower-energy versions of every session, and a plan for the weeks life gets in the way.

Your week, at a glance

Monday

Your week opens — a short welcome from Penny, two core workouts, an optional third and one practical focus.

Through the week

Train when it suits you. Every session has a Standard, Gentle and 12-minute Minimum version.

Friday

A 20-second check-in. Two taps — energy and how the week felt. Nothing to write.

Weeks 4, 8 & 12

A progress review that shows what's improving — and what your next four weeks should focus on.

The promise

By the end of twelve weeks you should feel safer and more confident exercising, measurably stronger, and clear on exactly what your next stage inside HERd should be.

Progress, confidence and direction — not a guaranteed cure, and never a judgement.

Apply for a founding place