Challenge · 2026
100 Curl-Ups: Can You Keep Control?
Complete 100 curl-ups in manageable sets, lifting your shoulders gently from the floor without pulling your neck or swinging your arms. Today’s RB100 challenge tests controlled abdominal work, not speed. Start with ten sets of ten, rest when needed, and reduce the range or total if your technique slips.
By Richard Branson ·
The challenge: can you complete 100 curl-ups?
Your RB100 daily challenge for 12 March 2026 is 100 controlled curl-ups. Split the total into ten sets of ten, with enough rest to keep each set tidy. This is a small-range floor movement, not a full sit-up. The target is repeatable technique: a gentle shoulder lift, a brief pause and a controlled return. Finishing quickly earns no extra credit.
How to do it: what counts as one rep?
- Prepare with a minute of easy walking or marching, then try five gentle practice curl-ups. Keep these separate from your scored total.
- Lie on your back with knees bent and feet flat, roughly hip-width apart. Reach your arms towards your knees.
- Breathe out and gently curl your head and shoulders away from the floor. Keep your pelvis settled and avoid driving through your feet.
- Pause briefly at a comfortable height. Do not aim to reach your knees or sit upright.
- Lower smoothly until your head and shoulders return to the floor. One complete lift and return counts as one repetition.
- Complete ten repetitions, then rest for around 20–30 seconds, or longer if needed. Repeat for ten sets, recording each completed set.
- Finish when you reach 100 controlled repetitions, or earlier if you meet a stop condition. Log your actual total rather than counting rushed or incomplete reps.
Scale it: how can you adjust the curl-up?
Make the movement easier with a smaller shoulder lift and sets of five. You can lightly support your head with your hands, but never use them to pull it forwards. If you are new to abdominal training, choose 25 or 50 total repetitions today and record that honestly. To make the standard version harder, pause for two seconds at the top and lower for two seconds. Keep the same 100-rep ceiling rather than adding volume.
Coaching tips: how do you stay controlled?
Keep a little space between your chin and chest, and let your ribcage curl towards your pelvis rather than thrusting your chin forwards. Breathe throughout; avoid holding your breath to force a repetition. Rest when you start swinging your arms, tugging your head or dropping heavily onto the floor. Stop the session for neck or back pain, sharp discomfort or dizziness. If an existing injury or medical condition affects floor-based abdominal exercise, ask your clinician whether this challenge is appropriate before attempting it.