New

THE HIGHLANDS HUSTLE

Colton Gauman

Functional Training
Coach
Colton Gauman

Hey Neighbor!

Chances are, this is your first time in the TrainHeroic marketplace - thanks for being here.

I am incredibly excited to offer The Highlands Hustle – a strength training program designed exclusively for The Highlands community. I created this program to deliver the highest quality training that I can provide, and to be challenged every week with challenging YOU.

For clarity, The Highlands Hustle is an ongoing training program. Based on group feedback and performance, I update the program weekly - if not daily - to maintain an engaging training experience and ensure steady progress.

Each week, you’ll be challenged with three full-body resistance training sessions. We’ll use a mix of dumbbells, cables, basic machines, and bodyweight exercises. These workouts are fully tailored to our clubhouse fitness center and highly scalable, ensuring everyone can participate, no matter where they're starting from.

If you commit yourself to this program, you will become a better version of yourself physically, mentally, and maybe even spiritually (if you’re into that).

Should you have any questions beyond the scope of this page, please don’t hesitate to reach out!

I’ll see you on the inside,

Colton

p.s. If you did not scan the QR code and decide to sign-up, please reload this page using the QR code provided, or the link below - this ensures I can offer you the best possible experience.

https://marketplace.trainheroic.com/workout-plan/team/the-highlands-hustle?attrib=592418-web

benefit-image-0
Clubhouse Convenience
Designed to be highly scalable, The Highlands Hustle welcomes all fitness levels and is fully tailored to the equipment available in our clubhouse fitness center, saving you time, money, and hassle.
benefit-image-1
Community Support
Join a supportive community with a shared commitment to improving their health and fitness. Whether it’s celebrating a triumph over a tough workout, joining in a group hike, or simply offering words of encouragement, The Highlands Hustle is built on the idea that real change happens through support, accountability, and motivating each other to be our best.
Features
feature-icon
Regular Access to Your Coach
I'm online daily to give feedback, encouragement, answer questions, and update programming.
feature-icon
Programming 3 days per week
The Highlands Hustle offers three full-body strength training sessions per week, plus a randomly generated weekly step goal to keep you on your toes.
feature-icon
Detailed, Expert Instruction
I film every exercise demo and record every narrative, so you know exactly what to do and how to do it.
feature-icon
Program Community
Share progress, ask questions, and stay motivated with fellow program members and myself.
feature-icon
Delivered through the TrainHeroic App
The TrainHeroic App is an immersive platform that enables you to track readiness, fatigue, personal records, and training metrics.
Equipment
Required
Arms // Legs // Torso
Recommended
Dumbbells // Cables // Utility Bench
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Full-Body, Push Emphasis

Warm-Up

A

Perform two rounds of the following: 1. Mobility Flow x 1ea. 2. 3-Part Squat x 5 3. 3-Way Dynamic Stretch x 2ea. 4. Dumbbell Goblet Squat x 10

B

Dumbbell Goblet Squat

3 x 12

C

Seated Dumbbell Overhead Press (unsupported)

3 x 12

D1

Dumbbell Long Reverse Lunge (contralateral load)

3 x 8

D2

Push-Up (variations)

2 x 10

E1

3-Point Dumbbell Row

3 x 12

E2

Seated Knee Extension

2 x 15

E3

Cable Triceps Push-Down

2 x 15

E4

Partial Sit-Up/Crunch

2 x 15

Wednesday
Full-Body, Pull Emphasis

Warm-Up

A

Perform two rounds of the following: 1. Mobility Flow x 1ea. 2. Kang Squat x 5 3. 3-Way Dynamic Stretch x 2ea. 4. Dumbbell Deadlift x 10

B

Dumbbell Deadlift

3 x 12

C

Lat. Pull-Down

3 x 12

D1

Dumbbell Step-Up (contralateral load)

3 x 8

D2

TRX Inverted Row

2 x 10

E1

Single-Arm Dumbbell Bench Press (25° Incline)

3 x 12

E2

Prone Hamstrings Curl

2 x 15

E3

Dumbbell Biceps Curl (alternating)

2 x 12

E4

Side-Plank Dip

2 x 10

Friday
Full-Body, Push/Pull

Warm-Up

A

Perform two rounds of the following: 1. Mobility Flow x 1ea. 2. Bootstrap Squat w/ T-Spine Rotation x 5 3. 3-Way Dynamic Stretch x 2ea. 4. Dumbbell RDL x 10

B

Dumbbell RDL

3 x 12

C

Seated Chest/Shoulder Press Machine (45° Incline)

3 x 12

D1

Dumbbell Split-Squat (contralateral load)

3 x 10

D2

Bench Dip

2 x 10

E1

Half-Kneeling Single-Arm Cable High-Row

3 x 12

E2

Dumbbell Hip Extension (shoulders elevated)

2 x 12

E3

Dumbbell Skullcrusher

2 x 12

E4

Walkout to Extended Plank

2 x 5

Coach
coach-avatar Colton Gauman

Colton Gauman is a Certified Personal Trainer and Strength and Conditioning Specialist. Currently, he is a personal trainer at Zeffer Fitness in Blacksburg, VA and trains clients remotely all over the country. In 2022, Colton was nominated Personal Trainer of the Year for Crunch Fitness. He also served as an assistant strength coach for both the University of Richmond and Elite Athlete Devlopment.

closer-image-1
closer-image-2
JOIN THE HUSTLE

When you join, you’re not just signing up for a workout routine; you’re joining a community focused on better health, stronger bodies, and lasting results.

Start My 7-Day Free Trial
closer-image-3
FAQs
Do you work for The Highlands at Huckleberry Ridge?
I am not associated with The Highlands at Huckleberry Ridge. Just a friendly neighbor who happens to have dedicated his adult life to health, fitness, and helping others.
How does The Highlands Hustle membership work?
Click the “sign up” button choose your membership option (either monthly or annually). From there, you'll gain immediate access to your account on TrainHeroic, complete with The Highlands Hustle. You can cancel your membership at any time, all from within the app - no questions asked.
Where will I see my workouts?
The Highlands Hustle program will be delivered each and every week directly to your profile in the TrainHeroic app. You'll get reminders of the new week ahead - complete with the week's training, coaching notes, message boards, and movement demos.
What if I join mid-program after others have already started?
There's no bad time to start this program, even in the middle of a week. Jump in, be enthusiastic, give it some effort, and see what happens. The best time to plant a tree was 20 years ago. The second best time is now.
What if the program doesn't fit my schedule?
The first two workouts of each week are designed to function as a complete program as well. In other words, this is a 3-day/week program, with a built-in 2-day/week program. You can also view any missed workouts, as well as edit the dates of any upcoming sessions.
[insert any excuse you can think of]
Maybe this isn't for you. Then again, maybe it'll be the best thing you've ever given yourself. I encourage you to take advantage of the 7-day free trial. Give it a chance. Ask questions. I'll do everything I can to make it work for you.
Apps aren't my thing. Do you offer 1-on-1 training?
Yes! I offer 1-on-1 personal training, as well as hybrid training plans (1-on-1 sessions + additional custom programming). If that sounds more your speed, you have my contact information :)
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

THE HIGHLANDS HUSTLE
screenshot1
THE HIGHLANDS HUSTLE
screenshot2
THE HIGHLANDS HUSTLE
screenshot3
THE HIGHLANDS HUSTLE