7-Day Family Focus Challenge | Warrior Martial Arts

Mighty Warriors · 18mo to 2yr

Mighty Warriors: Day 1 to Day 7

0 of 7 done

Parent and child together, every day. Play for 1 to 3 minutes and stop sooner if your child is done. Stay within reach and help them stay steady during standing games. You can show a move, then help them try it.

Home safety rules

Clear a flat, nonslip space away from furniture and stairs. Keep pets and other people beyond reach of every punch and kick. Stay inside that space, and pause whenever you need to steady yourself.
Wear bare feet or socks with grips, and do not run in the house.
Every punch, kick, and block goes into the air. Nobody hits a person, a pet, or the furniture.
No partner fighting of any kind.
About 5 to 10 minutes a day, and stop while it is still fun.

Day 1
Freeze and Go
Listening
Done
1. Hold your child's hands and march in place together with big knees.
2. Say "Freeze!" and you both stop still like statues.
3. Say "Go!" and march again.
4. Every time they freeze, cheer: "You heard me!"
5. Play 6 to 8 rounds, about 3 minutes.
Make it harder: Wait one extra second before saying "Go!"

Ask: "Where are your listening ears?"
Day 2
Mirror Me
Focus
Done
1. Sit on the floor facing your child, close enough to touch knees.
2. Do one slow move: hands up high, touch your nose, or pat your tummy.
3. Your child copies you. Hold each pose while you count to 3.
4. After about a minute, switch. Now you copy them.
5. Stay seated and play one more round.
Make it harder: Add a silly pose, like a big lion face with claws.

Ask: "Who was the leader, you or me?"
Day 3
Sleeping Bunnies
Self-control
Done
1. Lie down on the floor next to your child.
2. Sing or say, "See the little bunnies sleeping." You both stay still with eyes open.
3. Say "Wake up!" Help your child stand, then bend and straighten your knees together three times, with feet on the floor.
4. Lie back down together.
5. Try a few quiet seconds before the next wake-up call.
Make it harder: Whisper "Wake up!"

Ask: "Can you show me your quiet bunny body?"
Day 4
Here You Go, Thank You
Respect
Done
1. Sit facing your child with a large soft toy with no small or loose pieces.
2. Hand it to them and say, "Here you go."
3. They take it, and you say "Thank you" together. If they are not talking yet, say it for them and welcome a smile or a wave.
4. They hand it back, and you say, "Thank you."
5. Pass it back and forth 10 times with gentle hands.
Make it harder: Add a second large soft toy so one goes each way at the same time.

Ask: "What do we say when someone gives us something?"
Day 5
Frog Bends
Confidence
Done
1. Stand beside your child and help them stay steady.
2. Bend your knees a little together and say "Ribbit!"
3. Stand tall again with both feet on the floor.
4. Try five gentle bends in the same spot.
5. Finish with a high five.
Make it harder: Let your child choose when to say "Ribbit!"

Ask: "Can you show me your frog bend?"
Day 6
Color Touch
Focus
Done
1. Put three large pillows or folded towels in different colors beside the clear walking path.
2. Stand in the middle with your child.
3. Name a color and point to the matching pillow or towel.
4. Walk there together, touch it, and walk back.
5. Play 6 rounds.
Make it harder: Name the color without pointing if your child is ready.

Ask: "What color did you find?"
Day 7
Coach Says
Listening
Done
1. You are the coach, and you do every move with your child.
2. Say "Coach says clap!" and clap together.
3. Use easy moves: clap, stomp, hands up, sit down, punch the air.
4. Start by copying every move together. When your child is ready, try leaving out "Coach says," and then you both pause.
5. Try five calls and stop when your child is done.
Make it harder: Let your child choose a move for you to copy.

Ask: "Which move did you like copying?"

Bring your child in for a free first class with you right there on the mat: about 45 minutes, with a studio tour, a real Mighty Warriors class, and plenty of high-fives.

Mini Warriors · Ages 3 to 4

Mini Warriors: Day 1 to Day 7

0 of 7 done

Home safety rules

Clear a flat, nonslip space away from furniture and stairs. Keep pets and other people beyond reach of every punch and kick. Stay inside that space, and pause whenever you need to steady yourself.
Wear bare feet or socks with grips, and do not run in the house.
Every punch, kick, and block goes into the air. Nobody hits a person, a pet, or the furniture.
No partner fighting of any kind.
About 5 to 10 minutes a day, and stop while it is still fun.

Day 1
Wait for GO
Listening
Done
1. Your child stands on a piece of tape pressed flat on the floor.
2. You are across the room. Say words that sound close to GO: "Goat." "Gold." "Gorilla."
3. On those words they stay frozen like a statue.
4. When you say "GO!" they march to you and give you a high five.
5. Play 5 rounds.
Make it harder: Whisper "GO" instead of saying it loud.

Ask: "What did your ears have to do to win that game?"
Day 2
Red Light, Green Light Warrior
Self-control
Done
1. Your child starts at one side of the room. You stand at the other side.
2. "Green light" means walk toward you.
3. "Red light" means freeze in a Warrior stance: feet apart, knees bent, fists up by the chin.
4. If they move on red, they turn around, walk three steps toward the start, then turn to face you.
5. Play until they reach you, 4 or 5 rounds.
Make it harder: Add "yellow light," which means tiptoe in slow motion.

Ask: "How did you make your body stop so fast?"
Day 3
Scarf Catch
Focus
Done
1. Give your child a light scarf, a tissue, or a paper napkin.
2. They toss it straight up, watch it float down, and catch it with two hands.
3. Count 5 good catches together.
4. After the last catch, they freeze and pose with the scarf on their head.
Make it harder: Clap once before each catch.

Ask: "Where did your eyes have to be to catch it?"
Day 4
First-Time Ears
Respect
Done
1. Give your child a silly ask: "Touch your nose." "Hop two times." "Bring me one sock."
2. When they do it the first time you ask, say, "That was First-Time Ears!"
3. Now call their name. They stop, look at you, and say "Yes?"
4. Mix silly asks and name calls for about 5 minutes.
5. End with one real ask, like putting their shoes by the door.
Make it harder: Give two asks at once: "Touch your toes, then sit down."

Ask: "What can you do the very first time Mom or Dad asks?"
Day 5
Follow My Lead
Confidence
Done
1. Your child sits and watches you.
2. Do 3 moves slowly: punch the air twice (jab-cross), lift one knee up, then raise one arm over your head like a shield (high block).
3. Your child stands up and copies all 3 moves in order.
4. Now they are the leader. They show you 3 moves and you copy them.
5. Take 3 turns each.
Make it harder: Use 4 moves instead of 3.

Ask: "How did it feel to be the leader?"
Day 6
Don't Drop It
Self-control
Done
1. Fold a washcloth and set it on your child's head.
2. They walk slowly along a short line of tape pressed flat on the floor.
3. At the end of the line, they lift one knee up and hold it while you count to 3.
4. If the washcloth falls, they put it back and try again.
5. Do 5 walks.
Make it harder: Pause halfway and stand still while you count to three.

Ask: "What helped you stay so steady?"
Day 7
Coach Says
Listening
Done
1. You are the coach. Your child stands on their spot.
2. Say "Coach says punch the air!" and they punch the air.
3. Use moves they know now: punch the air, knee up, hands up, hop, sit down.
4. If you give a move without saying "Coach says," they stay frozen.
5. Play about 5 minutes, then let them be the coach for one round.
Make it harder: Go faster, and try "Coach says" moves back to back.

Ask: "When is it hard to listen, and what helps you do it anyway?"

Bring your child in for a free first class: a private 45 minutes with a head coach, where they learn a real technique and break their first board.

Rising Warriors · Ages 5 to 6

Rising Warriors: Day 1 to Day 7

0 of 7 done

Home safety rules

Clear a flat, nonslip space away from furniture and stairs. Keep pets and other people beyond reach of every punch and kick. Stay inside that space, and pause whenever you need to steady yourself.
Wear bare feet or socks with grips, and do not run in the house.
Every punch, kick, and block goes into the air. Nobody hits a person, a pet, or the furniture.
No partner fighting of any kind.
About 5 to 10 minutes a day, and stop while it is still fun.

Day 1
Right or Left?
Listening
Done
1. Your child stands in a Warrior stance: feet apart, knees bent, fists up.
2. Call a side and a move: "Right punch." "Left knee." "Right block."
3. They use the side you called, punching or blocking into the air.
4. Go for 30 seconds, rest, then do 3 more rounds.
5. If they mix up a side, they just keep going.
Make it harder: Call quick pairs like "Right punch, left punch."

Ask: "What did you have to listen for to get the right side?"
Day 2
Slow Motion Warrior
Focus
Done
1. Call a move: punch, block, or knee up.
2. Your child does it in super slow motion, like they are moving underwater.
3. At the end of the move, they hold still for 3 seconds.
4. Then they reset to their stance and wait for the next call.
5. Do 5 or 6 moves a round, 2 rounds.
Make it harder: Hold the finish for 5 seconds with eyes on one spot on the wall.

Ask: "What was harder, going fast or going slow? Why?"
Day 3
Line Walk
Self-control
Done
1. Press a short strip of tape flat on the floor.
2. Your child walks the line heel to toe with arms out.
3. Halfway, they stop and place both feet comfortably apart. They try one low air kick, then set the foot down.
4. Then they finish the walk without stepping off the line.
5. Walk forward, turn around, and walk back. Try it twice.
Make it harder: Stop with both feet down and add two gentle air punches.

Ask: "What did you do when you started to wobble?"
Day 4
Eyes Up
Respect
Done
1. Your child plays with a toy or draws on their own.
2. Every minute or so, call their name.
3. They stop, look at you, and answer "Yes?" or "Yes, Mom" or "Yes, Dad."
4. Wait until their eyes are on you before you say anything else.
5. Try five gentle calls and thank them when they answer.
Make it harder: Stand a little farther away, where your child can still see you.

Ask: "Where should your eyes be when someone is talking to you?"
Day 5
Count It Clean
Focus
Done
1. Your child stands in a Warrior stance.
2. They make ten gentle air punches, switching hands and saying one number for each punch.
3. Count together at a comfortable volume.
4. If either of you loses count, say the next number together and carry on.
5. Do 2 sets of 10.
Make it harder: Count backward from 10 to 1.

Ask: "What did you do to keep from losing count?"
Day 6
Black Belt for the Day
Confidence
Done
1. Your child is the black belt today, and you are the student.
2. They choose an air punch, a knee lift, or hands up, then show it slowly.
3. You copy it 3 times.
4. They tell you one thing you did well, then show the move again.
5. Switch to a new move and repeat, 3 or 4 moves total.
Make it harder: They teach you a 3-move combo instead of one move.

Ask: "What does a good leader do when someone gets it wrong?"
Day 7
Hop the Line
Listening
Done
1. Put a strip of tape on the floor. Your child stands with the tape between their feet.
2. Call "Front," "Back," "Left," or "Right." They make one small two-foot hop that way, settle, then step back to the tape before the next call.
3. Every 4th call, say "Warrior!"
4. On "Warrior!" they freeze in stance and punch the air with a jab-cross.
5. Go for 30 to 45 seconds, 3 rounds.
Make it harder: Change when you call "Warrior!" and wait for them to settle before the next move.

Ask: "What was the hardest part of listening today?"

Bring your child in for a free first class: a private 45 minutes with a head coach, where they learn a real technique and break their first board.

Warriors · Ages 7 to 9

Warriors: Day 1 to Day 7

0 of 7 done

For your Warrior stance, keep your feet comfortably apart, one a little ahead, knees soft, and hands by your cheeks.

Home safety rules

Clear a flat, nonslip space away from furniture and stairs. Keep pets and other people beyond reach of every punch and kick. Stay inside that space, and pause whenever you need to steady yourself.
Wear bare feet or socks with grips, and do not run in the house.
Every punch, kick, and block goes into the air. Nobody hits a person, a pet, or the furniture.
No partner fighting of any kind.
About 5 to 10 minutes a day, and stop while it is still fun.

Day 1
Eye Lock
Focus
Done
1. Your child picks one spot on the wall and stands in Warrior stance facing it.
2. They make twenty slow air punches with each hand.
3. Their eyes never leave the spot.
4. Stand beside them, beyond their reach, and tell them something silly.
5. If they look away, they find the spot again and carry on counting.
Make it harder: Try to make them laugh while they punch.

Ask: "What pulled your eyes away, and how did you bring them back?"
Day 2
Number Call
Listening
Done
1. Your child stands in Warrior stance with hands up.
2. Teach the code: 1 is a step forward, 2 is back, 3 is left, 4 is right.
3. Call numbers and they step that way, hands staying up.
4. Start slow, then call faster.
5. Go for 1 minute, rest, and do 3 rounds.
Make it harder: Halfway through, swap two numbers (1 is now back, 2 is forward).

Ask: "How did you remember the code when it got fast?"
Day 3
Cover or Duck
Self-control
Done
1. Your child stands in Warrior stance with hands up.
2. "Cover" means both hands up by the sides of the head, elbows in, like a shell.
3. "Duck" means bend the knees, dip down, and come right back up to stance.
4. Call them in a mixed order, about one every 2 seconds.
5. Go for 30 seconds, rest 15, and do 4 rounds.
Make it harder: Mix in fake words like "Cup!" or "Duke!" that they must not move on.

Ask: "What did you do to stay ready for the next call?"
Day 4
Home Voice
Respect
Done
1. Learn the voice levels: 1 is a whisper, 3 is normal talking, 5 is a kiai (a loud Warrior shout).
2. Call a level and your child says "Yes, Mom" or "Yes, Dad" at that level.
3. Say, "Let's pretend it's time to finish a game."
4. Say, "Time to stop," and let them try their reply.
5. They answer in a calm level 3 voice, like "Okay, can I finish this part first?"
Make it harder: Agree on another time to practice together later today.

Ask: "What could you say in a calm voice when it's time to stop something fun?"
Day 5
Finger Flash
Focus
Done
1. Your child stands in Warrior stance facing you.
2. Hold up 1 to 5 fingers.
3. They do that many squats, clap once, and get back in stance.
4. Flash a new number as soon as they are ready.
5. Play for 1 minute, rest, and do 3 rounds.
Make it harder: Show the fingers for just one second, then hide your hand.

Ask: "What helped you catch the number so fast?"
Day 6
Warrior Kiai
Confidence
Done
1. Your child stands in Warrior stance with hands up.
2. They make two gentle air punches, one with each hand.
3. On the second punch, they say "Hi-yah!" at a comfortable volume. This is a kiai.
4. Try five pairs, then rest.
5. Try another five if they want to.
Make it harder: Keep the punches aimed into the clear space and pause in stance between each pair.

Ask: "How did your big voice make you feel?"
Day 7
Clap Switch
Self-control
Done
1. Your child stands in Warrior stance, hands up.
2. On each clap, they take two small steps to change which foot is in front, keeping their hands up.
3. Clap in a steady beat first, then mix it up: fast, slow, pause, double clap.
4. If you pause, they stay still and wait.
5. Go for 30 seconds, rest, and do 4 rounds.
Make it harder: Pretend to clap and stop short. They must not move.

Ask: "How did you stay ready without guessing?"

Bring your child in for a free first class: a private 45 minutes with a head coach, where they learn a real technique and break their first board.

Leaders · Ages 10 to 11

Leaders: Day 1 to Day 7

0 of 7 done

For your Warrior stance, keep your feet comfortably apart, one a little ahead, knees soft, and hands by your cheeks.

Home safety rules

Clear a flat, nonslip space away from furniture and stairs. Keep pets and other people beyond reach of every punch and kick. Stay inside that space, and pause whenever you need to steady yourself.
Wear bare feet or socks with grips, and do not run in the house.
Every punch, kick, and block goes into the air. Nobody hits a person, a pet, or the furniture.
No partner fighting of any kind.
About 5 to 10 minutes a day, and stop while it is still fun.

Day 1
Color Code
Focus
Done
1. Your child faces one spot on the wall in Warrior stance.
2. Teach the code: Red means squat. Blue means one small jump, landing on both feet. Green means one gentle air punch with each hand.
3. Call colors in any order while their eyes stay on the spot.
4. Go for 45 seconds, rest, and do 3 rounds.
5. If they look away, they steady their feet, find the spot again, and carry on.
Make it harder: Call faster, and mix in numbers they must ignore.

Ask: "What was the hardest part of keeping your eyes still?"
Day 2
Circle Step
Listening
Done
1. Your child stands in Warrior stance facing one spot, like a door handle.
2. For "Left," they take a small step left with the left foot, then bring the right foot along, keeping feet apart.
3. For "Right," they start with the right foot.
4. After each step, they turn gently to face the spot, with eyes on it the whole time.
5. Call 25 steps in a mixed order.
Make it harder: Mix the directions, waiting until they are steady before each call.

Ask: "How did you keep track of the spot while your feet were moving?"
Day 3
Mid-Move Statue
Self-control
Done
1. Play music. Your child walks slowly inside the cleared space and makes gentle air punches.
2. Stop the music and say "Statue!"
3. They finish the move, set both feet down, and freeze.
4. They hold for three seconds, or reset sooner if needed.
5. Play 6 rounds.
Make it harder: Hold for five seconds with both feet on the floor.

Ask: "How do you stop yourself when your body wants to keep going?"
Day 4
Raise and Wait
Respect
Done
1. Play while sitting together at home.
2. Everyone takes a turn telling one thing about their day.
3. To talk, you raise a hand and wait until the speaker finishes and calls on you.
4. Nobody talks over anyone. If someone does, they say "Sorry, go ahead" and wait.
5. Go around the family 2 times.
Make it harder: Each person asks the speaker one question about what they said.

Ask: "What is one rule at your school that is just like a rule at home?"
Day 5
Count Trap
Focus
Done
1. Your child starts across the room from you.
2. Count out loud while they walk slowly toward you, staying inside the cleared space.
3. Somewhere in the count, skip a number or say one out of order.
4. The moment they hear the mistake, they freeze in Warrior stance with eyes on you.
5. If they miss it, point out the number and try again together. Play five rounds.
Make it harder: Count faster, or count by twos.

Ask: "What was your brain doing while your feet were moving?"
Day 6
You Run the Game
Confidence
Done
1. Today your child is the coach, and you are the student. Younger siblings can play their own age-track game with an adult.
2. They pick one game from this week and explain the rules in one or two sentences.
3. They call each move slowly and give you time to try it.
4. They give you one compliment at the end.
5. Play about 5 minutes.
Make it harder: They choose a new word for "Statue" and explain it before playing.

Ask: "What was hard about being the one in charge?"
Day 7
Knee Hold
Self-control
Done
1. Your child stands in Warrior stance with hands up.
2. They lift one knee a little in front of the body, keeping eyes ahead.
3. Count to three, then they set the foot down. They put it down sooner whenever they need to steady themselves.
4. They set the foot down softly and switch legs.
5. Do 3 holds on each leg.
Make it harder: Try five seconds if they are steady. Set the foot down before the next turn.

Ask: "What did your body want to do, and how did you stop it?"

Bring your child in for a free first class: a private 45 minutes with a head coach, where they learn a real technique and break their first board.

The 7-Day Family Focus Challenge

How old is your child?

Mighty Warriors: Day 1 to Day 7

Home safety rules

Freeze and Go

Mirror Me

Sleeping Bunnies

Here You Go, Thank You

Frog Bends

Color Touch

Coach Says

Mini Warriors: Day 1 to Day 7

Home safety rules

Wait for GO

Red Light, Green Light Warrior

Scarf Catch

First-Time Ears

Follow My Lead

Don't Drop It

Coach Says

Rising Warriors: Day 1 to Day 7

Home safety rules

Right or Left?

Slow Motion Warrior

Line Walk

Eyes Up

Count It Clean

Black Belt for the Day

Hop the Line

Warriors: Day 1 to Day 7

Home safety rules

Eye Lock

Number Call

Cover or Duck

Home Voice

Finger Flash

Warrior Kiai

Clap Switch

Leaders: Day 1 to Day 7

Home safety rules

Color Code

Circle Step

Mid-Move Statue

Raise and Wait

Count Trap

You Run the Game

Knee Hold

Save the plan