The Rise Up Challenge

Written By: Todd Kuslikis
June 05, 2017

It’s time to RISE UP for this week’s workout challenge!

Whenever you try to accomplish something difficult, you’re bound to stumble and fall. You will fail. And when you’re down there, you’re bound to have thoughts that sound something like…

“This is too difficult.”

“I just can’t do it.”

“Why did I even bother?”

It is during these times that our true character is revealed. We have to reset, dust ourselves off, and try again. We must rise up.

This is true for just about anything: school, work, personal life, and yes, even your fitness journey. That’s what inspired this challenge. You’ll start by lying on your stomach, almost as if you’d just fallen flat on your face. In thinking about this, I’m reminded of a quote from the film Batman Begins, where faithful butler Alfred says to our hero, “Why do we fall, sir? So that we can learn to pick ourselves up.”

No one is going to do it for you. So in this challenge, you’ll start lying on the ground and slowly, like a true champion, rise up to your full height.

It’s not an easy challenge, but what worth having comes easy? I want you to kick this challenge’s butt and, when you’re done, think about everything you can accomplish if you let go of your fear of failure. Remember, they say Thomas Edison conducted 1,000 failed experiments. Number 1,001 was the lightbulb.

Let’s RISE UP!

Knee Health Score 2

The Workout

Face down: Superman exercise (10)

Face Up: V-ups (12)

Sitting on ground: Russian twists (20 seconds)

Hands and feet on floor: Push ups (12)

Hands and feet on floor with butt in the air: Pike push ups (8)

Sitting at 90-degree angle: Wall sit (45 seconds)

Squatting to jump: Jump squats (10)

Repeat 2 times for 3 total rounds.

Click here to download the Rise Up Challenge Workout Sheets

Show/Hide Comments (2 comments)
  1. Daniel

    Don’t like jump squats. V-ups or the superman. So I run a lap after each of your other exercises and it’s a challenges.

  2. Hayden Partain

    I really like this workout and the name. It says more than just get back up to me. It says that no matter what you are facing in life you WILL fall flat on your face. But you are right about one thing – the real shame is not getting back up. I will never forget that, and I am 15 years old. I follow this with hopes for a good future in the Navy Seals.

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