The 12-Week Run/Row Challenge
Training Tall
Are you someone who is trying to use running or rowing to lose 10+ pounds and improve your health for yourself and loved ones?
Or how about someone who is frustrated with the lack-of results so far and unsure about EXACTLY what to do for your running or rowing workouts? Or maybe you're experiencing pain, joint issues, or plateaus with your running or rowing?
Are you someone who is limited on time and has a busy summer coming up?
If you answered YES to any of these questions, the 12-Week Run/Row Challenge is exactly what you need to get fit and stay fit this summer!
This program is perfect for you if:
You're finally ready to unlock your true running, power-walking, or rowing potential!
You're ready to rid your body of muscle aches, pains, and joint issues!
You're wanting to burn off your excess body fat, get lean, and STAY LEAN!
You're looking for flexible, doable workouts that scale to YOUR ability!
You want full structure, support, and accountability from me, Training Tall!
TWO WINNERS WILL BE CHOSEN AT THE END OF THE CHALLENGE TO RECEIVE $250 CASH EACH!
Warm-Up
A
Warm-Up for Running
2 Rounds: - Leg Swings x 12 each leg - Alternating Glute Pulls x 20 total - Shallow Lunge x 12 each leg - Pull Foot Hops x 12 each leg
B
5k Run/Jog/Power-walk Assessment
C
Mobility Assessment Protocol
Cool-Down Stretches
D
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
Warm-Up
A
Warm-Up for Rowing
2 rounds: - Leg Swings x 12 each leg - Chest Huggers x 12 - Alternating Glute Pulls x 20 total - Alternating Quad Pulls x 20 total - Elephant Walks x 60 seconds
B
5k Rowing Assessment
C
Mobility Assessment Protocol
Cool-Down Stretches
D
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
Dynamic Mobility
A
Dynamic Mobility #1
Dynamic Mobility: Complete 3 rounds of the given exercises for the given reps or duration. Refer to the exercise demo videos as needed and take rest breaks as needed also! - Slow March - 60 seconds - Standing Slow Side Kick - 10 reps each side - Plank to Deep Squat - 10 reps, 1 sec pause in the squat - Inchworm Cobra - 10 reps, 1 sec pause in the stretch
Strength Support
B
Stength Support #1
Strength Support: Perform one exercise for the given reps or duration, then move on to the next. Once all exercises are complete, repeat for 3 rounds total. Refer to the exercise demo videos as needed and take rest breaks as needed also! - Pike - 10 reps - Push-Up - 10 reps, challenging - Reverse Lunge to Knee - 10 reps each leg - Super Hero - 10 slow reps - Wall Calf Raise - 10 slow reps
Post-Workout Stretches
C
Post-Workout Stretches #4
Post-Workout Stretches: Recovery exercises to do post-workout! Perform each stretch for 60 seconds and repeat all stretches 1-3 times! - Child's Pose - Hip Flexor Stretch - Seated Quadriceps Stretch - Single Leg Hamstrings Stretch - Frogger Stretch
Warm-Up
A
Warm-Up for Running
2 Rounds: - Leg Swings x 12 each leg - Alternating Glute Pulls x 20 total - Shallow Lunge x 12 each leg - Pull Foot Hops x 12 each leg
B
Running / Jogging / Power Walking
Cool-Down Stretches
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)
Warm-Up
A
Warm-Up for Rowing
2 rounds: - Leg Swings x 12 each leg - Chest Huggers x 12 - Alternating Glute Pulls x 20 total - Alternating Quad Pulls x 20 total - Elephant Walks x 60 seconds
B
Rowing
Cool-Down Stretches
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)
Dynamic Mobility
A
Dynamic Mobility #2
Dynamic Mobility: Complete 3 rounds of the given exercises for the given reps or duration. Refer to the exercise demo videos as needed and take rest breaks as needed also! - Alt Infinity Reach - 60 seconds - Alt Standing Side Reach - 60 seconds - Ground Tap Lateral Shift - 60 seconds - Jefferson Curl - 60 seconds
Strength Support
B
Strength Support #2
Strength Support: Perform one exercise for the given reps or duration, then move on to the next. Once all exercises are complete, repeat for 3 rounds total. Refer to the exercise demo videos as needed and take rest breaks as needed also! - Adductor Lift - 10 reps each side - Prone Push-Up - 10 reps - Good Morning - 10 reps, 1 sec pause in the stretch - T-Raise - 10 slow reps - KOT Wall Calf Raise - 10 slow reps
Post-Workout Stretches
C
Post-Workout Stretches #4
Post-Workout Stretches: Recovery exercises to do post-workout! Perform each stretch for 60 seconds and repeat all stretches 1-3 times! - Child's Pose - Hip Flexor Stretch - Seated Quadriceps Stretch - Single Leg Hamstrings Stretch - Frogger Stretch
A
Daily Steps
Warm-Up
A
Warm-Up for Rowing
2 rounds: - Leg Swings x 12 each leg - Chest Huggers x 12 - Alternating Glute Pulls x 20 total - Alternating Quad Pulls x 20 total - Elephant Walks x 60 seconds
B
Rowing
Cool-Down Stretches
C
Post-Workout Stretches 3
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
Warm-Up
A
Warm-Up for Running
2 Rounds: - Leg Swings x 12 each leg - Alternating Glute Pulls x 20 total - Shallow Lunge x 12 each leg - Pull Foot Hops x 12 each leg
B
Running / Jogging / Power Walking
Post-Workout Stretches
C
Post-Workout Stretches 3
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
A
Daily Steps
Austin Hendrickson
aka Training Tall! I've been training folks on rowing and running for over 9 years now! I was a competitive rower in college & have dedicated my life to helping people better understand and perform rowing, running, and all things fitness!
This is the PERFECT opportunity to branch out of your usual routine to push yourself in a challenging new way. Rest assured, you're in my care and I'm here to help you navigate every step of the way! What have you got to lose?! The time is now... NOW, DO I
Get The 12-Week Run/Row Challenge
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!"
Adrian H.
Visibly leaner in just 10 weeks!
Verified Athlete"I am so grateful to have found Austin and that he sticks by me!"