Training Schedule
The following schedule has been put together to help you achieve this challenge, you can either follow the schedule from here or alternatively download the Excel version below.
Some days require you to find a song called ‘Bring Sally Up’ however to save you some time you can simply play the song from here and also see how the challenge works.
And finally before you start we like to remind you to take care undertaking these exercises, always challenge yourself but never do more than you can manage. If at any point you feel you are overdoing it you can always take a step back and consolidate before continuing the challenge but most importantly of all enjoy yourself.
| Date | Day | Schedule |
| 01-Jan | Friday | 5 x 10 Squats paced throughout the day (for example 10 every hour for 5 hours). Total 50 squats 5 toe touches rest for 20 seconds repeat three more times for a total of 20 toe touches Two rounds of 10 push-ups (or modifications) with 60 second break in between = total 20 |
| 02-Jan | Saturday | Rest |
| 03-Jan | Sunday | 6 x 10 Squats paced throughout the day. Total 60 squats Fifteen sit-ups/modifications in one go Three rounds of 10 push-ups spaced evenly throughout the day = total 30 push-ups |
| 04-Jan | Monday | 7 x 10 Squats paced throughout the day. Total 70 squats 10 toe touches and 10 pulse toe touches take a 20/30 second break and then repeat 35 continuous push-ups, breaking as often as needed |
| 05-Jan | Tuesday | 15 squats take 30 second break repeat for four sets. Total 60 Squats in one go 10 sit ups, 10 toe touches, break and repeat 10 push-ups repeat three more times for a total of 40 push-ups throughout the day. |
| 06-Jan | Wednesday | 10 squats take 1 minute break repeat eight more times for a total of 90 squats in one go. 10 standing crunches. Wait 30 seconds and then repeat two more times for a total of 30 Standing crunches 35 push-ups, breaking as often as needed. |
| 07-Jan | Thursday | BRING SALLY UP SQUAT CHALLENGE – Find a song called ‘Bring Sally Up’ on You Tube or Spotify – Lots of versions including Flower by Moby. On the lyrics ‘Bring Sally up’ you stand up, when she sings ‘Bring Sally down, lift and squat gotta tear the ground’ you squat as low as you can comfortably go and stay in the squat, till she sings ‘Bring Sally up’ again. Depending on the version you download there will be around 4 points where the lyrics are ‘old miss Lucy’s dead and gone, left me here to weep and moan’. At this point you will be in you squat position and holding till its time to come up again. 25 sit-ups in one go or paced throughout the day 10 push-ups wait 30 seconds repeat =20. Repeat twice more throughout the day for a total of 60 push-ups |
| 08-Jan | Friday | 6 x 10 Squats paced throughout the day. Total 60 squats 30 standing crunches continuous 10 push-ups wait 30 seconds repeat =20. Repeat twice more throughout the day for a total of 60 push-ups. The number of push-ups are increasing quickly so listen to your body. If your shoulders/arms ache add an extra rest day for this exercise or complete using a modification |
| 09-Jan | Saturday | Rest |
| 10-Jan | Sunday | 6 x 20 sumo squats paced throughout the day for a total of 120 squats 25 sit-ups/ modifications throughout the day 70 push-ups/modifications |
| 11-Jan | Monday | 6 x 20 Squats paced throughout the day. Total 120 squats 35 sit-ups/modifications throughout the day 70 push-ups/modifications throughout the day |
| 12-Jan | Tuesday | 2 X Bring Sally up Squat Challenge 40 standing crunches throughout the day 75 push-ups/modifications throughout the day |
| 13-Jan | Wednesday | 25 squats rest for 30 seconds and then repeat for a total of three sets. (75 squats). Repeat later in the day. For a total of 150 squats. 30 sit-ups/modifications throughout the day 80 push-ups/modifications throughout the day |
| 14-Jan | Thursday | 25 sumo squats rest for 30 seconds and then repeat for a total of three sets. (75 squats). Repeat later in the day. For a total of 150 sumo squats. 45 sit-ups/modifications throughout the day 85 push-ups/modifications throughout the day |
| 15-Jan | Friday | 25 squats rest for 30 seconds and then repeat for a total of two sets. (50 squats). Repeat later in the day. For a total of 100 squats. Do the Bring Sally Up Challenge 50 sit-ups/modifications throughout the day 90 push-ups/modifications throughout the day |
| 16-Jan | Saturday | Rest |
| 17-Jan | Sunday | Evaluate how do you feel? The total daily number of squats is increasing and you should listen to your body (legs and butt). Stick to around 20-25 squats in each set and repeat. This can be done all in one go with a 30 to 60 second break in between or spaced throughout the day. Aim for 180 squats 60 standing crunches throughout the day 100 push-ups/modifications throughout the day |
| 18-Jan | Monday | Stick to around 20-25 squats in each set and repeat. This can be done all in one go with a 30 to 60 second break in between or spaced throughout the day. Aim for 180 squats 50 sit-ups/modifications throughout the day 105 push ups/modifications throughout the day |
| 19-Jan | Tuesday | 20 sumo squats rest for 30 seconds and then repeat for a total of three sets. (60 sumo squats). Repeat twice more later in the day for a total of 180 Sumo Squats 55 sit-ups/modifications throughout the day 110 push-ups/modifications throughout the day |
| 20-Jan | Wednesday | 30 squats rest for 30 to 60 seconds then repeat for a total of 60 squats. Repeat three more times throughout the day for a total of 240 squats. 50 sit-ups/modifications throughout the day 115 push-ups/modifications throughout the day |
| 21-Jan | Thursday | 20 to 25 squats in each set and repeat with at least 30 to 60 second break in between, or spaced out throughout the day. Aim for 220 squats 60 sit-ups/modifications throughout the day 120 push-ups/modifications throughout the day |
| 22-Jan | Friday | 20 to 25 squats in each set and repeat with at least 30 to 60 second break in between, or spaced out throughout the day. Aim for 220 squats 55 sit-ups/modifications throughout the day 125 push-ups/modifications throughout the day |
| 23-Jan | Saturday | Rest |
| 24-Jan | Sunday | 20 to 25 squats in each set and repeat with at least 30 to 60 second break in between, or spaced out throughout the day. Aim for 240 squats 65 standing crunches throughout the day 135 push-ups/modifications throughout the day |
| 25-Jan | Monday | 20 to 25 squats in each set and repeat with at least 30 to 60 second break in between, or spaced out throughout the day. Aim for 250 squats 70 sit-ups/modifications throughout the day 140 push-ups/modifications throughout the day |
| 26-Jan | Tuesday | 20 to 25 squats in each set and repeat with at least 60 second break in between, or spaced out throughout the day. Aim for 250 squats 65 sit-ups/modifications throughout the day 145 push-ups/modifications throughout the day |
| 27-Jan | Wednesday | 20 to 25 squats in each set and repeat with at least 60 second break in between, or spaced out throughout the day. Aim for 260 squats 100 standing crunches throughout the day 150 push-ups/modifications throughout the day |
| 28-Jan | Thursday | 25 squats rest 30 seconds repeat twice for a total of 75 squats. Repeat for a total of 4 rounds, evenly spaced throughout the day (300 squats) 80 sit-ups/modifications throughout the day 155 push-ups/modifications throughout the day |
| 29-Jan | Friday | Bring Sally up in the morning Bring Sally up in the evening. You are ready for the big day! 85 sit-ups/modifications throughout the day 160 push-ups/modifications throughout the day |
| 30-Jan | Saturday | Rest |
| 31-Jan | Sunday | Run 1 mile 300 squats 100 sit-ups 200 push-ups Run 1 mile |