The 2025 New Year Transformation Challenge
Training Tall
The 2025 New Year Transformation Challenge is your kick-start to losing fat, getting stronger, and feeling CONFIDENT this year! This challenge is an 8-week challenge and takes place from January 13th until March 8th! (Sound familiar, Orangetheory members?)
After coaching hundreds of success stories through my online challenges in 2024, I've cracked the code to getting you the results you've been dreaming of - all without any fancy equipment and from the judgment-free zone of your own home!
PERHAPS you're taking part in the annual Orangetheory Transformation Challenge and are looking for a leg up to WIN at your studio? This is the challenge for you. I've specifically programmed it to compliment your OTF routine to help you maximize your results!
PERHAPS you're a rowing athlete looking to take your fitness to the next level to compliment your rowing workouts? These workouts train the muscles that rowing does not!
My new year challenge program includes 3 days per week of the most efficient and effective workouts, emphasizing strength and mobility - each workout lasting only 20-40 minutes and scalable to all fitness levels!
Most importantly, my challenge includes 1 on 1 coaching and support to tailor the program to work with you and your current routine. I'll help you optimize the challenge to work for you and your needs through direct 1 on 1 messaging! That, plus I'll be providing my favorite fitness recipes, weekly live webinars demystifying all of the NONSENSE to help you FINALLY TAKE CONTROL OF YOUR NUTRITION! We'll talk macros, calories, meal plans, super-foods, supplements, and so much more - all while having direct coaching with me to guide you through your questions and hurdles along the way!
At the end of my challenge, I'm giving 2 winners who show the biggest commitment $250 cash from me to you! Winners are chosen based on who communicates the most, commits to the workouts, and makes the biggest positive changes!
This is simply the most affordable and effective coaching program that's out there! Are YOU ready to see results? This is your year!!
Mobility Practice
A
Upper Body Mobility 2025
MOBILITY: Perform each exercise for the given reps and duration listed. Complete 1 round of all exercises before moving on to the next round. Watch my video demos for each exercise for full instructions to make sure you're doing the exercises properly! Take breaks AS NEEDED. Shorter or longer rest breaks are for YOU to decide! Exercises: Slow March - 60 seconds, slow Alt Needle Thread - 8 reps each side, 1 second pause in the stretch each rep Full Body Bridge - 10 reps, slow, 1 second pause at the top each rep x 1-3 rounds, your choice.
Upper Body Strength & Conditioning
B
Upper Body Strength 1 - TC 2025
STRENGTH: Perform each exercise for the given reps and duration listed. Complete 1 round of all exercises before moving on to the next round. Watch my video demos for each exercise for full instructions to make sure you're doing the exercises properly! Take breaks AS NEEDED, but I recommend at least 60 seconds of rest in between exercises. You can also take "mid-set breaks", where you rest in the middle of the reps for a few moments before completing the rest of the reps. For pushups, make sure you review the 4 pushup levels (watch the video) and pick the proper pushup level that allows you to get at least 6 reps, but no more than 20 (unless already at level 4). Your chest MUST TOUCH for pushups to count! Don't bring your ego into this!! SEND ME A DM reflecting on the workout or simply to let me know you got it done! The more you communicate with me, the better I can help and encourage you! Exercises: Reverse Snow Angel - 10 reps, slow Hand-Release Pushup - 6+ reps, no more than 20 (if using a bench, simply touch your chest to the bench) High Plank Low Plank - 10 reps, alternating sides Stick to Stone - 10 reps, slow Plank 4 Point Tap - 5 total reps, slow x 1-3 rounds, your choice.
Cool Down & Recovery
C
Cool Down 1 - TC 2025
COOL DOWN: Try to find a 4/10 intensity level when working through these stretches. You should FEEL something, but it should not be overly strenuous. Work through each exercise for 30 seconds, up to a maximum of 2 minutes, passively to help recover your ENTIRE body! Exercises: Forearm Static Stretch Hamstring & Lat Combo stretch Wall Chest Stretch Wall Calf Stretch
Lower Body Mobility
A
Lower Body Mobility TC 2025
MOBILITY: Perform each exercise for the given reps and duration listed. Complete 1 round of all exercises before moving on to the next round. Watch my video demos for each exercise for full instructions to make sure you're doing the exercises properly! Take breaks AS NEEDED. Shorter or longer rest breaks are for YOU to decide! Exercises: Single Leg Pike - 5 reps each side, 1 second pause at the top of each rep Elephant Walk - 60 seconds, slowly alternating Dynamic Frogger - 60 seconds, with a 1-second pause in the stretch each rep Deep Hip Flexor Digs - 10 reps each side, 1 second hard contraction each rep x 1-3 rounds, your choice.
Lower Body Strength & Conditioning
B
Lower Body Strength 1 - TC 2025
STRENGTH: Perform each exercise for the given reps and duration listed. Complete 1 round of all exercises before moving on to the next round. Watch my video demos for each exercise for full instructions to make sure you're doing the exercises properly! Take breaks AS NEEDED, but I recommend at least 60 seconds of rest in between exercises. You can also take "mid-set breaks", where you rest in the middle of the reps for a few moments before completing the rest of the reps. SEND ME A DM reflecting on the workout or simply to let me know you got it done! The more you communicate with me, the better I can help and encourage you! Exercises: Wall Calf Raise - 10 reps, slow, 1 second pause at the bottom each rep Sumo Squat Pulse - 10 slow reps, keep low! Standing Slow Side Kick - 5 reps each leg, slow Single Leg Good Morning to Knee - 5 reps each leg, take your time with balance Side Plank Slow Leg Swing - 5 slow reps each leg x 1-3 rounds, your choice.
Recovery Stretches
C
Cool Down LB 1 - TC 2025
COOL DOWN: Try to find a 4/10 intensity level when working through these stretches. You should FEEL something, but it should not be overly strenuous. Work through each exercise for 30 seconds, up to a maximum of 2 minutes, passively to help recover your ENTIRE body! Exercises: Hip Flexor Stretch Glute Stretch Cross Leg Butterfly Groin Stretch KOT Calf Stretch
Total Body Mobility
A
Total Body Mobility 1 - TC 2025
MOBILITY: Perform each exercise for the given reps and duration listed. Complete 1 round of all exercises before moving on to the next round. Watch my video demos for each exercise for full instructions to make sure you're doing the exercises properly! Take breaks AS NEEDED. Shorter or longer rest breaks are for YOU to decide! Exercises: Alt Seated Pancake Side Lean - 12 total reps Half Split Lift - 6 reps each side, 1 second hold each lift Plank to Down Dog - 10 reps, 1 second pause in the stretch each rep x 1-3 rounds, your choice.
Total Body Strength & Conditioning
B
Total Body Strength 1 - TC 2025
STRENGTH: Perform each exercise for the given reps and duration listed. Complete 1 round of all exercises before moving on to the next round. Watch my video demos for each exercise for full instructions to make sure you're doing the exercises properly! Take breaks AS NEEDED, but I recommend at least 60 seconds of rest in between exercises. You can also take "mid-set breaks", where you rest in the middle of the reps for a few moments before completing the rest of the reps. SEND ME A DM reflecting on the workout or simply to let me know you got it done! The more you communicate with me, the better I can help and encourage you! Exercises: Full ROM Sit-Up - 10 slow reps Lateral Lunge to Raise and Reach - 6 reps each side Diamond Pushup - 6+reps, no more than 20 at your current pushup level Plank Front Raise - 6 reps each side Cross Calf Hops - 6 crosses each leg (front, back, left, right =1) x 1-3 rounds, your choice.
Recovery Stretches
C
Total Body Cool Down 1 - TC 2025
COOL DOWN: Try to find a 4/10 intensity level when working through these stretches. You should FEEL something, but it should not be overly strenuous. Work through each exercise for 30 seconds, up to a maximum of 2 minutes, passively to help recover your ENTIRE body! Exercises: Saddle Stretch Shoe Grab Hamstrings Stretch Child's Pose Mermaid Stretch
Austin Hendrickson
I've been coaching Orangetheory for over 8 years & have dedicated my life to helping you and everyone else make fitness both results-driven AND a fun process!
See just how incredible the results can be when you commit yourself to my Transformation Challenge! This is your year - it's time to take a chance on yourself and finally see the results you've been dreaming of!
Get The 2025 New Year Transformation Challenge
Cristina N.
Lost 19 pounds last challenge!
Verified Athlete"I've done past challenges with OTF without much success. This challenge offered a realistic approach that fit MY lifestyle!"
Laura V.
Lost 30 pounds in 3 months!
Verified Athlete"I'm so grateful for Austin. I finally found the accountability I needed to break my plateau!"