The 2024 10-Week Summer-Ready Challenge!

Training Tall

Coach
Austin Hendrickson

The 2024 Summer-Ready Challenge is here to prepare you to become your BEST, STRONGEST, and most CONFIDENT self this summer!

And I've made it as SIMPLE AS POSSIBLE to drop up to 20 pounds of body fat and build lean muscle mass in just the 10 WEEKS that lead us up to summer!

How simple?

4 workouts per week (NO EQUIPMENT) FULL WALK-THROUGHS of every exercise by me, Training Tall.

Weekly live calls deep-diving into fitness, nutrition, and your specific questions. And full 1-on-1 access to me for direct support along the way!

Each workout is ONLY 30-40 minutes long and a unique fusion of full bodyweight hypertrophy, strength, and mobility - which can be done at a gym or in the comfort of your own home!

At the end of the challenge, I'll pick two winners who will each receive $250 cash from me! Winners are chosen based NOT just on weight loss!!

***WE START MONDAY, APRIL 15TH! ***

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100% Guided Workouts & Support!
I give you every step-by-step instruction and demonstration you need to successfully complete every workout with efficiency and confidence! You'll also have full 1-on-1 messaging access with me to help tailor the workouts to fit you and your unique lifestyle!
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Unique Fusion-Style Workouts
You're not just going to be doing pushups and squats... every workout combines elements of muscle-building, strength, and mobility training to make sure our bodies not only look good, but FEEL GOOD!
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Great add-on for OTF Workouts!
This program is PERFECT to take your OTF workout routine to the next level! Each workout in the program adds just enough extra training for you to MAXIMIZE your fitness results before summer!
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The BEST Program to "get back on track"!
Life gets in the way of our fitness journey... if you've not been on a good routine in awhile, this program is EXACTLY what you need to sustainably and efficiently get back on track with your fitness! There are only 4 workouts per week and each workout will only take 30-40 minutes!
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Weekly Live Calls!
Each week, I'll be hosting a LIVE video call where I'll deep dive further into topics of fitness, nutrition, and maximizing your results outside of the workouts! You'll also be able to ask questions directly to me - and all video sessions will be recorded and saved for you to watch any time!
Features
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1 on 1 Direct Coaching!
You'll have direct access to me, Training Tall, throughout the challenge to help you get the MOST out of your fitness & nutrition.
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Programming 4 days per week
4 workouts per week, designed by me, for you to be done any time anywhere!
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Fully Guided Workouts!
All exercises and workouts are demonstrated by me to make it as clear as possible for you to be successful!
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Weekly Video Calls!
I'll be hosting weekly video calls to deep-dive into topics of nutrition, health, and optimizing your workouts - while answering all your questions!
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Delivered through TrainHeroic
You'll get access to everything you need through the app - making it simple to follow along and stay updated!
Equipment
Required
Your body!
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Sample Week
Week 1 of 10-week program
Monday
Initial Assessments & Full Body Conditioning

Warm-Up

A

Total Body Warm Up 1

Shoulder Circles - 15 reps each direction Leg Swing - 20 swings each leg Chest Huggers - 20 hugs Quad Pulls - 20 total pulls Standing Alt Side Lean Reach - 20 total reaches Glute Pulls - 20 total pulls

B

Pushup Assessment Protocol

C

Mobility Assessment Protocol

Conditioning

D

Summer Full Body Circuit

Complete each exercise in order, with as little rest back-to-back as you can with the given reps listed below. Once all exercises are completed, take a rest break for 60-90 seconds and repeat the circuit for 3 rounds total! Arrow Raise - 10 reps, 1 sec pause at top each rep 1.5 Rep Squat - 10 reps Plank Side Raise - 10 reps each arm, 1 sec pause at top each rep Good Morning - 10 reps, 1 sec pause in the full stretch position

Post-Workout Stretching

E

Post-Workout Stretches 1

Recovery exercises to do post-workout! Perform each stretch for 60 seconds and repeat all stretches 1-3 times! - Single Leg Hamstrings Stretch (60 seconds each side) - Static Chest & Shoulder Stretch - Seated Quadriceps Stretch (60 seconds each side) - Child's Pose

Wednesday
Full Body Conditioning

Warm-Up

A

Total Body Warm Up 2

Perform each exercise one a time for the given reps or duration! - Slow March (60 sec) - Glute Pulls (20 pulls total) - Ms and Ws (60 sec) - Quad Pulls (20 pulls total) - Plank to Down Dog (10 reps, 1 sec pause during dog each rep)

Strength Training

B

Summer Phase 1 Strength-Focus

Complete each exercise in order, with as little rest back-to-back as you can with the given reps listed below. Once all exercises are completed, take a rest break for 60-90 seconds and repeat the circuit for 3 rounds total! Diamond Push-Up - 6-10 reps Single Leg Bridge - 10 reps each leg Back Extension to Lat Pulldown - 10 slow reps Single Leg Toe Touch Squat - 10 reps each leg Wall Calf Raise - 10 slow reps

Post-Workout Stretching

C

Post-Workout Stretches 2

Perform each stretch for the given duration and repeat all stretches for 1-3 rounds! - Mermaid Stretch (60 sec) - Hamstrings Lat Combo Stretch (60 sec each side) - Frogger (60 sec) - Wall Calf Stretch (60 sec each side)

Friday
Full Body Conditioning

Warm-Up

A

Total Body Warm Up 3

Complete all warm-up exercises in order and repeat for 1-3 rounds! Alt Lightning Bolt - 20 total reps Standing Hamstrings Floss - 20 total reps Alt Infinity Reach - 20 total reps Alt Deep Squat Twist - 20 total reps

Conditioning

B

Summer Full Body Circuit 2

Perform each exercise for the given reps or duration! Work through them one at a time, taking breaks as needed, and then repeat all exercises for 3 rounds total! Standing Slow Side Kick - 10 reps each side Wide Push-Up - 5-10 reps Bridge Walkout - 5 walking reps, take your time Lying Y Raise - 10 reps, 1 sec pause at the top each rep Toe Walk - 60 seconds Alt Super Hero - 10 total reps, 1 sec pause at the top each rep

Post-Workout Stretching

C

Post-Workout Stretches 3

Perform each stretch one at a time, in order, for the given duration and repeat for 1-3 rounds! Butterfly Groin Stretch - 60 sec Forearm Static Stretch - 30 sec palms down, 30 sec palms up Deep Squat Stretch - 60 sec Wall Chest Stretch - 60 sec each side Shoe Grab Hamstrings Stretch - 60 sec

Saturday
Full Body Mobility-Focus

Full Body Mobility

A

Full Body Mobility 1

Perform each exercise for the given reps or duration, in order, taking breaks as needed. Once all exercises are completed, repeat them all again for a total of 3 rounds! Remember to GO SLOW through each rep of every exercise. The key to mobility training is slow, controlled reps! When you're done with all 3 rounds, you're welcome to do additional stretching on your own - but it's not required today! - 90 90 Pulses - 10 reps each side, 1 sec hold at top - Slow Fire Hydrant - 10 reps each leg - Inchworm Cobra - 10 reps at full extension - Elephant Walk - 2 minutes, slow switches - Alt Needle Thread - 20 total reps - Low Plank to Pike - 10 reps - Wide Slow Mountain Climber - 20 total reps

Coach
coach-avatar Austin Hendrickson

aka Training Tall! I've been a certified Personal Trainer for over 10 years and have coached 1000s of clients in person and online to take their fitness and health "above the average" no matter how tall they are! I was a collegiate rower, an an ACRA national champion in the 4+ boat in 2015. Orangetheory coach for over 7 years and a specialist in rowing, mobility, running, and fat-loss!

FAQs
Who is this program for?
Anyone who wants to get in their best shape possible before summer! Whether you're just trying to find a routine to stick to, or you're a seasoned fitness person looking to take their results to the next level, this program works for anyone!
How often do I need to do the workouts?
Each week there are 4 prescribed workouts! Each workout will only take 30-40 minutes to complete, and you have the freedom to complete the workouts any time anywhere! The workouts do NOT use any equipment - making it accessible for everyone!
How do I know I'll be able to do the workouts?
You'll have direct 1-on-1 access to me, where I'll help you tailor the workouts to best fit you and your current situation! The workouts are scalable for ALL FITNESS LEVELS - and I'll make sure you get the most out of your workouts no matter where you are in your fitness journey!
What if I can't make the live video calls?
Every video call will be recorded and saved for you to view whenever you'd like! You can also ask questions before each live call, and I'll answer them on the call, too!
What do I need to do to win the challenge?
At the end of the challenge, I'll pick two winners who will each receive $250 from me based on 3 deciding factors: workout compliance, assessment results (done during week 1 and week 10), and overall composition changes!
The Proof
verified-athlete-avatar Laura V.

Lost 30 pounds in 3 months!

Verified Athlete

"This is the first time I feel like I have a shot at not gaining the weight back! I can't express how amazing the workouts have been!"

verified-athlete-avatar Aaron P.

Cut down to visible abs in 90 days!

Verified Athlete

"This program gave me a tangible form of accountability I knew I needed!"

The 2024 10-Week Summer-Ready Challenge!