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WEEK 4: 21- Day Mindset Workout Challenge

by Battle Born Supplements on September 28, 2021

WEEK 4: WORKOUT SCHEDULE

This week, we will be using a deck of 52 cards, each suit represents a movement and each number represents the reps that will be performed.

DAY 1: LOWER BODY

  • Clubs = Squats
  • Hearts = Lunges
  • Diamonds = Jumping Jacks
  • Spades = Sumo Squat Pulse
  • Face Cards = 10 reps
  • Ace = 11 reps
  • Jokers = 20 reps

** Every 10 cards drawn do 5 Burpees**

 

 

DAY 2: FULL BODY

  • Clubs = Mountain Climbers
  • Hearts = Push ups
  • Diamonds= Burpees
  • Spades =- Sit ups
  • Face Cards = 10 reps
  • Ace = 11 reps
  • Jokers = 20 reps

** Every 10 cards drawn do 30 quick feet**

 

 

DAY 3: UPPER BODY

  • Clubs= Arm Circles w/ dumbbells as an option
  • Hearts = Traveling Push ups
  • Diamonds = Hip Thrusters
  • Spades = Bent over rows w/ dumbbells, towels, bands, etc.
  • Face Cards = 10 reps
  • Ace = 11 reps
  • Jokers = 20 reps

** Every 10 cards drawn do 20 high knees**

 

 

DAY 4: COREDIO

  • Clubs = Leg Lifts
  • Hearts = Mountain Climbers
  • Diamonds = Plank Jacks
  • Spades = Crunches
  • Face Cards = 10 reps
  • Ace = 11 reps
  • Jokers = 20 reps

**Every 10 cards drawn do 10 half burpees**

 

 

DAY 5: PERFORMANCE MEASUREMENT FINAL 

* WE RECOMMEND TAKING REST DAYS BEFORE PERFORMING YOUR FINAL TEST*

 

Perform each exercise and document your achievements below:
  • Squats (60secs) 
  • Burpees (60 secs) 
  • Crunches (60secs)
  • Mountain Climbers (60 secs ea. leg) 
  • Sit Ups (60secs)
  • High Knees (60secs) 
  • Plank (As long as possible) 
  • 40 yard dash (120 ft.) 

 

DAY 6 & 7 - REST DAYS

*** Take two rest days per week. Make sure you are taking your rest days. Recovery is just as important if not more important than working out. Your rest days do not need to be consecutive, you can choose any two days in a week to take off. ***
*** Drink lots of water, stay hydrated***

 

CONGRATULATIONS on Pushing yourself beyond the distance. We hope this has not only been rewarding physically but mentally. Sometimes, the greatest things we will achieve will happen when you aren't afraid to relentlessly push yourself past your walls of limitations you have placed on yourself. 

If you enjoyed this push and want to see more, be sure to share this challenge with a friend or family member and tag us. 

 

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