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?
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!
A
BTL Dynamic Warm Up Day 1 - Hip/Spine
1 x 10
B1
Dumbbell RDL Eccentric
3 x 6
B2
Alternating Forward Lunge
3 x 8
B3
Dumbbell Bent Over Row Eccentric
3 x 8
C1
Quadruped Kettlebell Transfer
3 x 8
C2
Single Arm Push Press Eccentric
3 x 10
C3
90/90 Single Leg Bridge
3 x 10
D1
Banded Overhead Triceps Extension
3 x 15
D2
Plank Hold
3 x 0:45
D3
Single Leg Calf Raise
3 x 15
A
BTL Dynamic Warm Up Day 2 - Knee/Ankle Dominant
1 x 1
B1
Kettlebell Goblet Squat Eccentric
3 x 8
B2
Banded YTA
3 x 5
B3
Pallof Rotation Eccentric
3 x 8
C1
Chin-Up Eccentric
3 x 8
C2
Kettlebell Bird Dog
3 x 8
C3
Lateral Lunge
3 x 8
D1
Overhead Med Ball Wall Slam
3 x 15
D2
Side Plank Hold
3 x 0:45
D3
Kickstand RDL
3 x 8
A
BTL Dynamic Warm Up Day 3 - Shoulder/Upper Body Dominant
1 x 1
B1
Seated Dumbbell Press Eccentric
3 x 8
B2
Tall Plank Toe Tap
3 x 6
B3
Single Arm Dumbbell Row Eccentric
3 x 8
C1
Medicine Ball Lift Over Shoulder
3 x 8
C2
Body Weight Step Up
3 x 10
C3
Farmer Carry
3 x 20
D1
D1 Pattern Shoulder Raise
2 x 10
D2
Dumbbell Hammer Curl
2 x 15
D3
Dumbbell Tricep Kickback
2 x 15
Head Coach & Remodeling Contractor
Assistant Coach & Programming Director
Assistant Coach
Train Smart. Work Harder. Build Forever. Work Till You Die.
Get Built to Last - Minimal Equipment