Body transformation by Roger Palmer

Im a fitness trainer, that helping people stay fit and healthy in a fun and excited way.
Automatically translated
Personal trainer in Houston
Provided at your home

Here's a 30-minute stretching routine you can follow: **Minutes 1-5: Neck and Shoulders** 1. **Chin Tucks**: Stand or sit with good posture and slowly tuck your chin towards your chest. Hold for 15 seconds and release. Repeat 10 times. 2. **Ear to Shoulder**: Gently bring your ear towards your shoulder, keeping your head level. Hold for 15 seconds and release. Repeat 10 times on each side. 3. **Shoulder Rolls**: Roll your shoulders forward and backward in a circular motion. Repeat 10 times. **Minutes 6-15: Upper Body** 1. **Arm Circles**: Hold your arms straight out to the sides and make small circles with your hands. Repeat 5 times in each direction. 2. **Chest Stretch**: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward, stretching your chest. Hold for 15 seconds. 3. **Shoulder Blade Squeeze**: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat 10 times. **Minutes 16-25: Lower Body** 1. **Hip Circles**: Stand with your feet shoulder-width apart. Move your hips in a large circle, first clockwise and then counterclockwise. Repeat 5 times in each direction. 2. **Quad Stretch**: Stand with one hand against a wall for balance. Bend one knee, keeping your foot behind you, and stretch the front of your leg. Hold for 15 seconds and switch legs. 3. **Calf Stretch**: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot and a half, keeping your heel on the ground. Bend your front knee and lean forward, stretching your calf. Hold for 15 seconds and switch legs. **Minutes 26-30: Core and Final Stretches** 1. **Knee to Chest Stretch**: Lie on your back and bring one knee towards your chest. Hold for 15 seconds and switch legs. 2. **Cat-Cow Stretch**: Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling (like a cat). Then, round your back, tucking your chin towards your chest and your tailbone towards the ground (like a cow). Repeat 5 times. 3. **Final Deep Breaths**: Sit comfortably with your eyes closed and take a few deep breaths, feeling the stretch and relaxation in your body. Remember to listen to your body and only go as far as feels comfortable in each stretch. If you experience any pain or discomfort, stop the stretch immediately.

$97 NZD 
,
1 hr
Stretching is kai to every RPSWORKOUT. Dynamic stretches prep your whānau for movement, while static stretches help you recover, improve flexibility, and prevent injury. A few minutes of stretching boosts your posture, mobility, and performance—making every workout more effective.

In-person one-on-one training.

$114 NZD 
,
1 hr
One-on-One Training with RPSWORKOUTS gives you a fully personalised fitness experience. Every session is tailored to your goals, body, and lifestyle with expert guidance, accountability, and motivation. Whether you want to lose weight, build muscle, or improve performance, you’ll have me coaching you step by step to maximise results and keep you on track.

Group class

$176 NZD 
,
1 hr
RPSWORKOUTS Group Classes bring energy, accountability, and community to every workout. Train alongside others with expert coaching, fun challenges, and non-stop motivation. Each class is designed to push you, improve strength, burn fat, and keep you consistent—because working together makes every rep stronger.
You can message Roger to customise or make changes.

My qualifications

Personal trainer
5 years of experience
I stared my own fitness App call Rpsworkouts and trained over 1300 clients since 2020.
Education and training
Nasm Cpt, Health coach, Nutrition coach, Cpr & Aed certified
To help protect your payment, always use Airbnb to send money and communicate with hosts.

My gallery

I’ll come to you

I travel to guests in Houston, Sealy, East Bernard and Sandy Point. To book in a different location, you can message me.

Things to know

Guest requirements

Guests ages 18 and up can attend.

Accessibility

Message your host for details. Learn more

Cancellation policy

Cancel at least 1 day before the start time for a full refund.
$97 NZD 
Free cancellation

Personal trainers on Airbnb are vetted for quality

Personal trainers are evaluated for their professional experience, fitness certifications and reputation for excellence. Learn more
See an issue?

Body transformation by Roger Palmer

Im a fitness trainer, that helping people stay fit and healthy in a fun and excited way.
Automatically translated
Personal trainer in Houston
Provided at your home
$97 NZD 
Free cancellation

Here's a 30-minute stretching routine you can follow: **Minutes 1-5: Neck and Shoulders** 1. **Chin Tucks**: Stand or sit with good posture and slowly tuck your chin towards your chest. Hold for 15 seconds and release. Repeat 10 times. 2. **Ear to Shoulder**: Gently bring your ear towards your shoulder, keeping your head level. Hold for 15 seconds and release. Repeat 10 times on each side. 3. **Shoulder Rolls**: Roll your shoulders forward and backward in a circular motion. Repeat 10 times. **Minutes 6-15: Upper Body** 1. **Arm Circles**: Hold your arms straight out to the sides and make small circles with your hands. Repeat 5 times in each direction. 2. **Chest Stretch**: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward, stretching your chest. Hold for 15 seconds. 3. **Shoulder Blade Squeeze**: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat 10 times. **Minutes 16-25: Lower Body** 1. **Hip Circles**: Stand with your feet shoulder-width apart. Move your hips in a large circle, first clockwise and then counterclockwise. Repeat 5 times in each direction. 2. **Quad Stretch**: Stand with one hand against a wall for balance. Bend one knee, keeping your foot behind you, and stretch the front of your leg. Hold for 15 seconds and switch legs. 3. **Calf Stretch**: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot and a half, keeping your heel on the ground. Bend your front knee and lean forward, stretching your calf. Hold for 15 seconds and switch legs. **Minutes 26-30: Core and Final Stretches** 1. **Knee to Chest Stretch**: Lie on your back and bring one knee towards your chest. Hold for 15 seconds and switch legs. 2. **Cat-Cow Stretch**: Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling (like a cat). Then, round your back, tucking your chin towards your chest and your tailbone towards the ground (like a cow). Repeat 5 times. 3. **Final Deep Breaths**: Sit comfortably with your eyes closed and take a few deep breaths, feeling the stretch and relaxation in your body. Remember to listen to your body and only go as far as feels comfortable in each stretch. If you experience any pain or discomfort, stop the stretch immediately.

$97 NZD 
,
1 hr
Stretching is kai to every RPSWORKOUT. Dynamic stretches prep your whānau for movement, while static stretches help you recover, improve flexibility, and prevent injury. A few minutes of stretching boosts your posture, mobility, and performance—making every workout more effective.

In-person one-on-one training.

$114 NZD 
,
1 hr
One-on-One Training with RPSWORKOUTS gives you a fully personalised fitness experience. Every session is tailored to your goals, body, and lifestyle with expert guidance, accountability, and motivation. Whether you want to lose weight, build muscle, or improve performance, you’ll have me coaching you step by step to maximise results and keep you on track.

Group class

$176 NZD 
,
1 hr
RPSWORKOUTS Group Classes bring energy, accountability, and community to every workout. Train alongside others with expert coaching, fun challenges, and non-stop motivation. Each class is designed to push you, improve strength, burn fat, and keep you consistent—because working together makes every rep stronger.
You can message Roger to customise or make changes.

My qualifications

Personal trainer
5 years of experience
I stared my own fitness App call Rpsworkouts and trained over 1300 clients since 2020.
Education and training
Nasm Cpt, Health coach, Nutrition coach, Cpr & Aed certified
To help protect your payment, always use Airbnb to send money and communicate with hosts.

My gallery

I’ll come to you

I travel to guests in Houston, Sealy, East Bernard and Sandy Point. To book in a different location, you can message me.

Things to know

Guest requirements

Guests ages 18 and up can attend.

Accessibility

Message your host for details. Learn more

Cancellation policy

Cancel at least 1 day before the start time for a full refund.

Personal trainers on Airbnb are vetted for quality

Personal trainers are evaluated for their professional experience, fitness certifications and reputation for excellence. Learn more
See an issue?