4 week Bring Sally Up squat challenge

Build on your stamina and melt away the strains of strength training with the Bring Sally up squat challenge.

4 week Bring Sally Up squat challenge

What's the challenge?

Strengthen your quads, glute and core with a catchy song and the simple motion of squatting.

It's one led by music. Put Moby's song Flower on to your speaker system and get ready to listen out for the lyrics 'Bring Sally up' and 'Bring Sally down'.

When you hear 'Bring Sally down', squat and stay in this position until you hear 'Bring Sally up'. Whereby you then get a rest and stand up straight.

When you hear 'Bring Sally down', squat and stay in this position until you hear 'Bring Sally up'. Whereby you then get a rest and stand up straight.

Where do we start?

Build up your squatting stamina with our one month plan below. Start off on 30 seconds of squatting and build up to a full song, a whopping 3 minutes 20. For a head start, watch the video

Perfect your squat

  • Feet should be around hip width apart, pointing ever so slightly outwards.
  • Look up and bend down as if you were to sit on an invisible chair.
  • Ensure you're not bent too far forward, your knees shouldn't extend beyond your toes.
  • Keep your back in a neutral position, avoid arching your spine, and extend your arms.

Week 1

  1. Mon

    Listen and squat

    30 seconds

  2. Tue

    Listen and squat

    45 seconds

  3. Wed

    Rest

  4. Thu

    Listen and squat

    45 seconds

  5. Fri

    Listen and squat

    1 minute

  6. Sat

    Rest

  7. Sun

    Rest

Week 2

  1. Mon

    Listen and squat

    1 minute, 15 seconds

  2. Tue

    Listen and squat

    1 minute, 45 seconds

  3. Wed

    Rest

  4. Thu

    Listen and squat

    1 minute, 45 seconds

  5. Fri

    Listen and squat

    2 minutes

  6. Sat

    Rest

  7. Sun

    Rest

Week 3

  1. Mon

    Listen and squat

    2 minutes

  2. Tue

    Listen and squat

    2 minutes, 15 seconds

  3. Wed

    Rest

  4. Thu

    Listen and squat

    2 minutes, 30 seconds

  5. Fri

    Listen and squat

    2 minutes, 45 seconds

  6. Sat

    Rest

  7. Sun

    Rest

Week 4

  1. Mon

    Listen and squat

    2 minutes, 30 seconds

  2. Tue

    Listen and squat

    3 minutes

  3. Wed

    Rest

  4. Thu

    Listen and squat

    2 minutes

  5. Fri

    Listen and squat

    3 minutes, 20 seconds. Finale!

  6. Sat

    Rest

  7. Sun

    Rest

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