Sally Challenge: A Fun Benchmark to Track Your Progress
Get ready for an intense and fun fitness challenge set to the rhythm of the song “Bring Sally Up” by HIIT BPM! This challenge is designed to push your limits and improve your strength, endurance, and focus. The song lasts 3 minutes and 24 seconds—let’s see how long you can keep going!
How It Works
For this challenge, you’ll perform the following exercises (one per day or all if you’re feeling ambitious) along to the song “Bring Sally Up.” Each time the song says “Bring Sally Up,” you’ll move into the “up” position of the exercise. Each time it says “Bring Sally Down,” you’ll move into the “down” position and hold until the next “up” cue.
The Plan
- Perform the Sally Challenge today to set your benchmark.
- Repeat the challenge in 3 months to see how much you’ve improved.
- Track how far you get into the song for each exercise and note your progress. Let’s see how much strtonger you have gotten by the end!
1. Push-Ups
Start in a push-up position. Every time “Bring Sally Up” is sung, hold a plank at the top of your push-up. When “Bring Sally Down” is sung, lower into a push-up and hold, keeping your body off the ground during the breaks.
Tip: For extra challenge, try diamond push-ups, or try spiderman push ups if you believe you are a real Die Hard!
2. Leg Raises
Lie on your back with arms at your sides. Each time “Bring Sally Up” plays, lift your legs to a 90-degree angle. When “Bring Sally Down” plays, lower your legs back down without touching the floor. During the breaks, hold your legs just above the ground.
3. Squats
Stand tall, and each time you hear “Bring Sally Up,” stand upright. When “Bring Sally Down” plays, drop into a squat. Hold your squat position during the intermissions, ensuring your hips are lower than your knees.
4. Planks (High/Low)
This one is the easiest. Begin in a high plank (on your hands). On “Bring Sally Up,” hold the high plank. On “Bring Sally Down,” lower into a forearm plank. During the breaks, hold the low plank, keeping your body off the floor.
5. Pull-Ups (Optional)
For the advanced participants, every “Bring Sally Up” means you pull yourself up over the bar, and “Bring Sally Down” means you lower yourself down, holding during the breaks.
Tracking Progress
This isn’t just a test—it’s a celebration of your strength, endurance, and growth. Ready to see how far you can go? Start the challenge today and mark your calendar for 3 months from now. Let’s crush it!