Challenge · 2026
100-Second Bear Hover: Stay Steady
Today's RB100 challenge is a 100-second bear hover, accumulated in ten controlled holds. Start on all fours, lift your knees just clear of the floor and keep breathing. Rest between efforts, use a knees-down version when needed, and count only the seconds you can hold a steady position.
By Richard Branson ·
The challenge: can you complete a 100-second bear hover?
For 2 November 2026, accumulate 100 seconds with your knees hovering just above the floor. The standard format is ten 10-second holds, with 20 seconds of rest between holds. Your target is a quiet, steady position: no rocking, sagging or breath-holding. Finish each effort with enough control to lower your knees gently.
How to do it: what are the exact steps?
- Prepare for 60–90 seconds: gently open and close your hands, circle your shoulders, then practise small forward-and-back weight shifts on all fours within a comfortable range.
- Place your hands beneath your shoulders and your knees beneath your hips. Spread your fingers, tuck your toes under and look at the floor between your hands.
- Gently brace your abdomen and push the floor away. Lift both knees approximately 2–3 cm without raising your hips into a pike.
- Start the timer once you are steady. Hold for 10 seconds while taking small, regular breaths.
- Lower your knees and rest for 20 seconds. Take longer if needed to reset your position and breathing.
- Repeat until you have completed ten holds: 10 × 10 seconds equals 100 working seconds. Record your version and any changes to the hold lengths.
Scale it: how can you keep the movement controlled?
Make the hover shorter before making it harder: use 20 five-second holds with enough rest to reset. If lifting your knees causes your back to sag or your hips to rise, keep your knees down and practise the same brace and breathing pattern. Label that result as knees-down. For a harder option, use five 20-second holds while keeping the same 100-second total. Do not add shoulder taps or rush the transitions.
Coaching tips: what counts, and when should you stop?
Keep your belt line level and your neck long. Think about pressing through the whole hand rather than collapsing into the heel of your palm. End each hold when your hips noticeably rise, your lower back sags or you cannot breathe normally; reset before counting more seconds. Stop the challenge for wrist, shoulder, knee or back pain, dizziness or feeling unwell. If a medical condition affects your ability to exercise, have the movement reviewed by your clinician before attempting it.
