28 Day Anti-Fragile Human Challenge - Page 3

Shane Trotter

Coach

Mansfield, Texas, United States

Strength and Conditioning, Kettlebells, Youth Development

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Anti-Fragile Human Challenge Week 3: Sunday

Today we are doing five rounds. Every minute on the minute, you will have a new exercise and set number of reps. Whatever time is left in that minute after you have finished the reps is for you to rest. Set your timers and move.

 

 

  • Round 1: 120 Jumping Jacks
  • Round 2: 100 Mountain Climbers
  • Round 3: 1-leg Glute Bridges - 30 (15 per side)
  • Round 4: 20 Donkey Kicks
  • Round 5: Three Step Lateral Shuffles - 5 per side

 

 

Anti-Fragile Human Challenge Week 3: Monday

5-minute AMRAP:

 

  • 10 Air Squats
  • 5 Push-Ups
  • 5 Supermans

 

 

Anti-Fragile Human Challenge Week 3: Tuesday

Get in the shower with the water as cold as it can go and stay in for 4 minutes. Try to clear the chatter and simply experience this challenge.

 

Anti-Fragile Human Challenge Week 3: Wednesday

Five-Minute (10 Round) Two-Exercise Tabata:

 

  • Burpees and Russian Twists

 

 

 

Anti-Fragile Human Challenge Week 3: Thursday

We live in an insane world. You have to be willing to buck convention or you’ll be swept away to norms like Pop Tarts for breakfast or spending hours each day on social media despite research that more time leads to more loneliness and depression. You have to be willing to be the weirdo. Today you will practice building an immunity to social awkwardness. At work, or someplace very weird, do these stretches:

 

  • 1-minute/Leg Rear-Foot-Elevated Hip Flexor Stretch
  • 1-minute/Leg Figure Four

 

 

Anti-Fragile Human Challenge Week 3: Friday

Head down the ladder dropping two reps each set.

 

  • 10 Jump Lunges
  • 10 Typewriter Push-Ups

 

  • 8 Jump Lunges
  • 8 Typewriter Push-Ups

 

  • 6 Jump Lunges
  • 6 Typewriter Push-Ups

 

  • 4 Jump Lunges
  • 4 Typewriter Push-Ups

 

  • 2 Jump Lunges
  • 2 Typewriter Push-Ups

 

 

Anti-Fragile Human Challenge Week 3: Saturday

Again, get in the shower with the water as cold as it can go and stay in for 4 minutes. Embrace this experience and clear your thoughts.

 

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