Going up? Coming Down! Workout Challenge

Sweat Time:

Equipment Needed:

Workout Type:

Body Focus:



Looking for something new to try today? Try this! I want you to print this out and record how long it took you to complete this going up/coming down workout challenge. The rep climb keeps the routine interesting.

Time yourself and tell me what you got below!

Ready, set, go!

– 5 burpees

– 6 air jacks

– 7 pushups

– 8 leg lifts

– 9 tuck jumps

– 10 lunges, right leg – go REALLY LOW

– 11 inverted shoulder presses (pushups)

– 12 tricep dips with legs extended

– 13 burpees with pushup (haha sorry)

– 14 side plank dippers on elbows and toes, right side

– 15 butt ups

– 16 front kicks, alternating legs

– 17 Pilates roll ups

– 18 half cobra pushups

– 19x squat pulses

– 20 mountain climbers

– 19x squat pulses

– 18 half cobra pushups

– 17 Pilates roll ups

– 16 front kicks, alternating sides

– 15 butt ups

– 14 side plank dippers on elbows and toes, left side

– 13 burpees with pushup

– 12 tricep dips with legs extended

– 11 inverted shoulder presses

– 10 lunges, left leg

– 9 tuck jumps

– 8 leg lifts

– 7 pushups

– 6 air jacks

– 5 burpees

WOOHOOOOO!!!! What’d you get??!! Tell me below!

PS…I am still going to write a good long post about your progress so far on the 90 day challenge. Overall,  love your enthusiasm and am very proud of you. But I think some of you need some pep talkin’. Give me some time to sit down and really write something good. I was gonna write it today but got caught up in the midst of things as my bags came in and now I need to do some quick photo-shooting. Also, big news to be announced tomorrow!

<3 Cassey

The Conversation (45)

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  • Nabiri says:

    9 minutes yay! Was that a heart-racing exercise or what?

  • Karlee says:

    Did it in 11:25!! :) woohoo. Tried getting at least 10 but 11:25 is good for my first time doing that. Never saw this workout before, and did it for first time today. Was a good one!

  • Bella says:

    It’s been forever, but I just re-did this workout. This time it was 12:41!!! Yayyyy!!!!

  • Julie says:

    13 mins and 42 secs. Those Pilates roll ups took awhile

  • Aimee says:

    did it again today to see if i could get a better time, shaved a whole minute off! 13:28!

  • Aimee says:

    14:28! so fun, high energy! loved it. love all your workouts! you are my new go to website if i have no idea what workout to do that day!

  • LindseyW says:

    This was a fun workout! I didn’t do 18 half cobra push ups because I didn’t remember how do to them and it was past my bedtime so I had to just continue. 22 mins then a few heart throbber workouts after! I think I almost died doing my last burpee! Love every min of it.

    Also happy to report I can fit comfortably/look good in a pair of dress pants that have been waiting for me for the last year!! xoxo

  • Sarah says:

    Ugggghhh! I did it in 15 mins but it was soooo exhausting! I loved doing it actually! I want to do it again tomorrow! :D I was walking around fast after the workout for errands and I actually felt my legs shaking and tired a bit! Whoop! That is a great workout! Definitely will be recommending this to my sister! :D x

  • Cassie says:

    This was such a good workout!! Finished in 16 min. Started the challenge a week late but I’m loving it, thanks for putting all the work into this for all of your followers to enjoy :)

  • Marysa says:

    This was intense! It got my heart pumping and I was sweating by the end!

    Love it.

  • Diana S. says:

    Gah 31 minutes… definitely killed me with anything arms today. Did bench for the first time in a long time yesterday, and so felt it today. After doing this up and down workout, arms are feel a lot better… and practically dead now.

  • brend says:


  • Aja says:

    Loved it! Took about 20 minutes. Heart is racing. So good.

  • Emily says:

    16 minutes and some odd seconds (just timed with my phone). i was pushing myself like NO OTHER!!

  • Rachel says:

    13:41.41 according to my stop watch– I really embraced the time yourself thing, I like competing with myself. Going that fast made it a hell of a workout, especially that lucky number 13.

  • Amber says:

    Weeee!! Hahaha…sigh.
    just finished at 19 minutes and some odd seconds.

    *huff puff, huff puff*

  • Alicia says:

    What’s the difference between a pushup and an inverted shoulder press? Or are they the same thing?

    • blogilates says:

      you can google this, but inverted shoulder presses work ur shoulders mostly instead of your chest/arms.

  • Mary says:

    Can’t wait to try this out tomorrow!!

  • Verenise says:

    OK so me and my workout buddy included this into our regular workout rather than recover between sets we did this circuit. So time won’t count, but OMG killed us! It was a lot of fun, but only got in 10 push-up burpees. I think this is going to become a weekly workout for us. Felt real good afterwards, high-fiving and everything, thanks.

  • Christine Shaw says:

    Woo, great workout! 17:22 :) Thanks!

  • Brittani says:

    OMG! I didn’t see this until after finishing up my workout this morning. So as soon as I check this I told myself, hey I can do that- no biggie! WRONG! The burpees killed me, or should I say the burpees with pushups. Yea I didn’t see that on there until it was the next one to do.
    I loved it though! I was huffing and puffing after this!

    Took me 25 minutes.

  • Helen says:

    Will have to try this!

    Although this close to the holidays, I somehow felt there was a Partridge in a Pear Tree joke to be had somewhere with the counting up and down . . . ;-)

  • Nirina says:

    Omg…holy cow. LOOOVED IIIIT! I used to do a lot of these, forgot how much fun they are. But exhausting! Took me 25 mins. Subbed lunges with square because I have a bum knee.

    Do more of these!!!

  • Abimbola says:

    11.43 SECS !!!! Woooo :)

  • Anissa says:

    Where can I find what some of these are? I can honestly say I have yet to do a video with a burpee, so I’m not sure what that is. Or a half cobra push up? Ugh I feel dumb compared to all of you.

    PS….it’s motivating to see all of your progress because I started the 90 days two weeks late, so it’s fun to “see” what my progress will be :) Keep up the good work everyone!

  • Brenee Carvell says:

    Ohhhh myy! ok, I’m done…..I did it! 28:37 ! Not bad, I guess. It’s the 13 pushup burpees that get me; I do ok till #9 or 10, then have to really focus to #13. Thanks Cassey that was fun… now that its over! :) I totally feel great now tho~

  • YAY!
    I was just about to workout when I saw this!
    This is great, like the 20/20 workout, which I loved as well!

    I did it in 17 minutes! I think that’s pretty good, right? :)
    be strong! <3

  • madhu says:

    I am going to do it… i am enjoying the wrk out… and challenging my bod…

  • madhu says:

    hahahhaahahaa….. cassey u r big time killer!!!!… but i love u for that.. <3

  • Bindi says:

    OMG! hahaha. i already worked-out today but if i can squeeze it in later this evening i will do it, otherwise tomorrow.
    did my measurements this sunday but forgot to post them on tumblr, will do later aswell. ciao!

  • Erin says:

    whoo. i got 18.28. i thought maybe i could do it under 15, but the pushups. UGH those killed me. especially burpee pushups. those are really awkward and hard on my hands. but that was a good mix up work out!


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