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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

Mobility

1 x 10

B Stance RDL

3 x 6

Alternating Forward Lunge

3 x 8

Bent Over DB Row

3 x 8

Rear Foot Elevated Split Squat

3 x 8

Single Arm Dumbbell Push Press

3 x 10

Single Leg Glute Bridge

3 x 10

Banded Tricep Pushdown

3 x 15

Plank

3 x 0:45

Single Leg Calf Raise

3 x 12

Tuesday

1.2

Mobility

1 x 10

Goblet Squat

3 x 8

Banded YTA

3 x 5

Paloff Press

3 x 8

Chin-Up

3 x 8

Hanging Knee Raise

3 x 8

Lateral Lunge

3 x 8

Alternating DB Hammer Curl

3 x 15

Side Plank

3 x 0:45

Single Leg RDL

3 x 15

Thursday

1.3

Mobility

1 x 10

DB Floor Press

3 x 8

Tall Plank Toe Tap

3 x 6

Single Arm Dumbbell Row

3 x 8

Suitcase Deadlift

3 x 8

DB Step Up

3 x 10

Bear Hug Carry

3 x 20

Forearm Plank - Nasal Breathing Only

2 x 1:00

DB Bicep Curls

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

Ask yourself, “Do I want to be in pain by 30, or do I want to finish my 10-hour workday with ease and be physically capable until I die?” This program will make you Built to Last.

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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.

What if I struggle with a movement or feel pain?

If you’re struggling with a movement, here’s what you can do: • Contact us via email or DM at @BuiltToLastCrew for quick assistance. • Lower the weight and try again. • Adjust the range of motion to reduce discomfort. For example, limit how far you descend until you find a comfortable range.

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.

What about cardio?

Cardiovascular health is important, but this program focuses primarily on building strength and lean muscle, which are key for longevity and job performance. We understand that cardio is often a matter of personal preference, so if you enjoy it feel free to incorporate it into your routine.

How do I modify the workouts if I want to push myself harder?

If you’re finding the workout too easy or have additional time, focus on increasing the weight or reducing the rest periods between sets. If you’re unsure of how to modify a specific exercise, we are always available to help you with personalized advice or video tutorials.

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