7-Day Discipline Challenge • Ages 11–17
Teen Lane
Different by design: performance, focus, and leadership—built for real life.
Teens are joining from Washington County:
- ✅ Maya S. — Woodbury
- ✅ Eli R. — Cottage Grove
- ✅ Nora K. — Stillwater
- ✅ Jalen P. — Oakdale
- ✅ Ava T. — Lake Elmo
- ✅ Lucas D. — Forest Lake
- ✅ Zoe H. — Mahtomedi
- ✅ Carter M. — Hugo
- ✅ Isla V. — Afton
Day 1 — Reset & Baseline
Start with control and clarity.
- 15-min walk/jog + 20 alternating lunges + 30s side plank each side.
- Journal 3-2-1: 3 wins, 2 lessons, 1 target for tomorrow.
- Send a genuine thank-you text to someone who helped you recently.
Day 2 — Speed Stack
Quick feet, quick brain.
- Stair intervals: 10 flights up fast, walk down (or 8×20s bike sprints, 60s easy).
- Strength add-on: 3×12 push-ups + 3×30s wall sit.
- Offer help at home or school (name the task and finish it).
Day 3 — Strength Ladder
Capacity over comfort.
- Ladder 1→10: push-up + squat combo (1+1, 2+2 … 10+10). Breaks allowed.
- 8-min core circuit (40s on / 20s off × 8): plank • side plank L/R • dead bug • hollow • glute bridge • superman • bicycles.
- Message a teacher/coach with one question or update on your progress.
Day 4 — Deep Work Mode
Focus beats talent.
- 2×25-min study blocks (set timer) with 5-min break between.
- 10-min mobility: hips, hamstrings, ankles, T-spine.
- 60-min no-social window before bed.
Day 5 — Engine Day
Build endurance you can use.
- 20-min steady cardio (easy jog, bike, row) or 12×100m strides (walk back).
- Protein breakfast + bring a water bottle (finish it twice today).
- Do one chore that saves someone time (trash, dishes, laundry fold).
Day 6 — Leadership Day
Lead where you stand.
- Serve 20–30 min: tutor a sibling, help a neighbor, or set up for a team/class.
- Habit audit: list 3 to keep + 1 to drop; remove one trigger from your room.
- Call or text a relative you don’t talk to enough.
Day 7 — Benchmark & Plan
Track gains, set the next target.
- Repeat Day-1 workout; record improvement (time, reps, or how it felt).
- Weekly reflection: What worked? What changes next week?
- Prep your week: pack bag, plan outfits, set alarms.
Scoring: 5 XP per completed bullet • Aim for 20–25 XP/day • Consistency earns shout-outs at the Showcase.