Built to Last - Minimal Equipment

Built to Last

Coaches

Kali Sudbrook, Austin Garin and Gus Corralejo

Introducing Built to Last — a functional strength program designed to help you outlast the toughest days on the job. Our motto, "Work Till You Die," ensures that you can continue to thrive both in life and work...especially if you love your trade and enjoy building a sense of community. With Built to Last, we are building resilience.The three main benefits of the program are:

*Injury Prevention & Longevity: The program focuses on functional movements that strengthen your body without causing excessive strain, allowing you to continue working in your trade without being sidelined by injuries or aches and pains.

*Efficient Workouts with Real Results: Tailored to busy professionals, this program avoids time-wasting exercises, focusing on movements that deliver strength, and visible progress without the need for split routines or high-intensity workouts that drain energy, or leave you with more aches and pains.

*Sustainable Fitness for Lifelong Craftsmanship: "Built to Last" is about building resilience so you can stay fit, healthy, and active in your trade for as long as you choose, enjoying the physical rewards of your labor without being forced into early retirement due to physical limitations.

Kali Sudbrook founded Built to Last in 2024 after combining her 20 year long career in fitness with her career as a contractor and designer. Looking for a way to heal nagging injuries and recover motivation, she combined the basic human movements with the fun of functional fitness to counteract the laborious nature of being a contractor or builder, and promote longevity. She is joined by Assistant Coaches Austin Garin and Gus Correlejo who have a deep understanding for what the job entails and a thoughtful approach to the program design.

Being in the trades, we know it’s important to create beautiful and functional spaces for our clients. We give a lot of care an attention to the work we do. Our bodies deserve the same attention to move, look, and feel just as good.

So why is our program different?

We don’t subscribe to the “No Pain No Gain” intensity that beats you up and trashes your body
We have an organized program because random workouts only give random results

Built to Last is perfect for both men and women in the trades or building community who want to feel great, look good, and move well!

$30

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Tailored for Tradespeople’s Unique Needs

Unlike generic fitness programs, "Built to Last" is designed specifically for the physical demands of contractors and builders. It takes into account the repetitive motions, heavy lifting, and physical wear and tear of the trade, ensuring that the workouts directly support and enhance job performance, rather than just providing general fitness.

Efficient Workouts with Real Results

Tailored to busy professionals, this program avoids time-wasting exercises, focusing on movements that deliver strength and visible progress without the need for split routines or high-intensity workouts that drain energy.

Fitness for Lifelong Craftsmanship

"Built to Last" is about building resilience so that contractors and builders can stay fit, healthy, and active in their trade for as long as they choose, enjoying the physical rewards of their labor without being forced into early retirement due to physical limitations.

Mitigate the Risk of Injury

The program focuses on functional movements that strengthen the body without causing excessive strain, allowing contractors to continue working in their trade without being sidelined by injuries or aches and pains. You can work till you die and struggle the entire time, or you can WORK till you die and be prosperous and healthy- the choice is yours.

Boosted Confidence & Self-Image

Boosted Confidence & Self-Image: The program helps contractors not only feel stronger and more capable at work but also promotes a sense of confidence in how they look. By improving overall fitness, strength, and aesthetics, participants can enjoy how they look and feel both on and off the job site.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow. Hit us up anytime for questions.

Programming 3 days per week

Strength training that can be scaled to any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells (15, 25, and 50lb - Men/10, 20, and 40lb -Women) // Kettlebells (25 & 60lb - Men/15 & 45lb - Women) // Resistance Band Set (Light & Med) // Mini Band (Light & Med)

Sample Week

Week 1 of 8-week program

Sunday

1.1

BTL Dynamic Warm Up Day 1 - Hip/Spine

1 x 10

Dumbbell RDL Eccentric

3 x 6

Alternating Forward Lunge

3 x 8

Dumbbell Bent Over Row Eccentric

3 x 8

Quadruped Kettlebell Transfer

3 x 8

Single Arm Push Press Eccentric

3 x 10

90/90 Single Leg Bridge

3 x 10

Banded Overhead Triceps Extension

3 x 15

Plank Hold

3 x 0:45

Single Leg Calf Raise

3 x 15

Monday

1.2

BTL Dynamic Warm Up Day 2 - Knee/Ankle Dominant

1 x 1

Kettlebell Goblet Squat Eccentric

3 x 8

Banded YTA

3 x 5

Pallof Rotation Eccentric

3 x 8

Chin-Up Eccentric

3 x 8

Kettlebell Bird Dog

3 x 8

Lateral Lunge

3 x 8

Overhead Med Ball Wall Slam

3 x 15

Side Plank Hold

3 x 0:45

Kickstand RDL

3 x 8

Tuesday

1.3

BTL Dynamic Warm Up Day 3 - Shoulder/Upper Body Dominant

1 x 1

Seated Dumbbell Press Eccentric

3 x 8

Tall Plank Toe Tap

3 x 6

Single Arm Dumbbell Row Eccentric

3 x 8

Medicine Ball Lift Over Shoulder

3 x 8

Body Weight Step Up

3 x 10

Farmer Carry

3 x 20

D1 Pattern Shoulder Raise

2 x 10

Dumbbell Hammer Curl

2 x 15

Dumbbell Tricep Kickback

2 x 15

Coaches

More from Built to Last

Kali Sudbrook

Head Coach & Remodeling Contractor

Austin Garin

Assistant Coach & Programming Director

Gus Corralejo

Assistant Coach

The Choice is Yours

Train Smart. Work Harder. Build Forever. Work Till You Die.

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FAQs

What is the focus of the program?

This program is designed to strengthen movements that often lead to injury on the job. We target: • Loaded bending • Awkward rotation • Prolonged overhead lifting • Poor posture

What equipment do I need?

You have a variety of options depending on your access to equipment: • Purchasing equipment - Amazon, Facebook Marketplace, Rogue Fitness • Local gym membership • Apartment gym/Home gym We recommend starting with the equipment you have, and upgrading if necessary.

How long should the workouts take?

The workouts are designed to fit your busy schedule. The main portion (warm-up + first two circuits) will take about 30 minutes. If you have more time and want to push yourself, we’ve included an “Extra Credit” circuit that brings the total time to 45-50 minutes.

Is stretching part of the program?

Stretching is optional. While some people love it and others don’t, we’ve found that working muscles through their full range of motion (ROM) during the workout provides similar, if not better, benefits than stretching alone. If you enjoy stretching, feel free to incorporate it into your routine.

Disclaimer:

The fitness content provided, including workout demonstrations, instructional videos, and health information, is intended for informational and educational purposes only. By watching and participating in these workouts, you are providing your informed consent and agreeing to the following terms:

Informed consent:

By engaging with these fitness videos, you acknowledge that you are voluntarily choosing to participate in exercise activities. You agree that you have been informed of the possible physical demands and risks associated with each workout. You further understand that modifications may be necessary.

Not Medical Advice:

The information provided in these videos is not intended as, and should not be construed as, medical advice. Always consult with a licensed healthcare provider before beginning any fitness program, particularly if you have any pre-existing medical conditions, injuries, or specific health concerns.

Assumption of Risk:

Exercise involves inherent risks. By voluntarily participating in these workouts, you acknowledge that you are fully aware of these risks and assume full responsibility for your health, safety, and well-being. You understand and accept that participation is entirely at your own risk.

Responsibility for Modifications and Self-Monitoring:

You acknowledge that it is your responsibility to modify exercises as needed and to monitor your own physical condition throughout each workout. If at any time you experience discomfort, or any other adverse symptoms, you agree to discontinue the exercise and seek medical advice as necessary.

Release and Waiver of Liability:

By participating in these exercises, you hereby waive and release any claims, liabilities, or causes of action against Built to Last, and any of its affiliates, associates, or agents for any injury, damage, or loss you may suffer as a result of following these workouts.

Digital Signature:

By participating in these videos, you confirm that you have read, understood, and voluntarily agreed to this Disclaimer, Informed Consent, and Release of Liability.

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