the 21-day plan

included free with every order

the 21-day plan.

every day written out. ten minutes, one rest day a week. you never have to decide what today is — just open, start, and put them back in the drawer.

three weeks. three levels.
the plan ramps you up, not throws you in. by day twenty-one, what felt hard on day one barely registers.

days 1–7 — learn the feel.
simple moves, shorter rounds. the goal isn’t to crush it — it’s to build the habit of picking up the handles every morning. by friday you won’t have to think about it.
10 min/day · 4–5 moves/day · 1 rest day

days 8–14 — build the burn.
new moves layer in — circles, chops, lunges with the handles. the rounds get tighter. you’ll notice you’re recovering faster between sets than you were on day three.
10 min/day · 5–7 moves/day · 1 rest day

days 15–21 — own it.
full-body combinations, shorter rest windows. this is where you realize you don’t want to stop at twenty-one. the move library has fifty-three — keep going.
10 min/day · 6–8 moves/day · 1 rest day

what a day looks like.
no planning. no youtube rabbit hole. open the plan, read today’s page, set a timer.

1 — open today’s page (each day has its own page — moves, sets, and rest times all written out)
2 — warm up, 1 min (light swings to get the shoulders loose)
3 — work the rounds, 8 min (alternating moves with short rest — the plan tells you exactly what and when)
4 — cool down, 1 min (slow waves, stretch it out, you’re done)
5 — put them back in the drawer (that’s it. tomorrow’s page is ready when you are.)

daily texts, if you want them.
opt in after your order and we’ll text you your workout every morning for twenty-one days. no app to open. no subscription. just a text.

“day 6 — today’s workout: alternating waves (30s), power slams (30s), rest 15s. repeat 8x. you’re almost through week one.” — 7:00 AM

everything that comes with your order.
cordless battle ropes — pair of weighted handles with internal steel coil
the 21-day plan — 46-page pdf, every day written out, warm-up to cool-down
53-move library — 61-page illustrated guide, keep going after day 21
the 80% rule food guide — simple nutrition principles, no meal plans or calorie counting
free wrist wraps — ships separately, extra support for longer sessions

questions about the plan.

do i need to be in shape to start?
no. week one is designed for people who haven’t worked out in months (or years). the plan meets you where you are and builds from there.

what happens after day 21?
you keep the move library — fifty-three moves to build your own routines. most people restart the plan at a higher intensity or mix and match from the library.

is the plan a physical book?
it’s a pdf delivered to your email about 3 days after your order (timed to arrive with your handles). read it on your phone while you work out.

what if i miss a day?
pick up where you left off. the plan doesn’t expire and neither does the text program. life happens — the plan is built for real schedules, not perfect ones.

do i have to sign up for the daily texts?
totally optional. the pdf has everything you need. the texts are just a nudge if you want one — and you can stop them anytime.

day one can be tomorrow.
the plan, the library, the food guide, and free wrist wraps — all included.
start my 21 days — $89
free shipping · 60-day returns