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Bring Sally Up So You Aren’t Down During the Winter Season

– Brett Horchar, PFP Trainer/Group Instructor


In the winter, sometimes we end up hitting a bit of a wall, not so much a physical wall, but a mental one.  We want to workout yet there is no desire to go to the gym.  If this sounds like you, it’s safe to say you’re not alone.

There’s absolutely nothing wrong with having this feeling.  However, if you’re like me, you want a solution to this problem.  How do we do that?  Simple, do an at-home workout!

Use your Body Weight

One of my favorite series of workouts to do at home is a bodyweight workout.  It’s nice because you don’t need equipment, just a small area to perform the exercises.  Bodyweight workouts are also great because it is one of the most primal ways to build some strength.

You can perform a lot of different bodyweight movements like pushups, sit-ups, air squats,  and burpees.  People commonly ask:  “Is there a proper amount of reps, sets, or time to create the best at-home workout?”

The biggest thing to remember is that you’re just trying to get past that mental wall, get that workout in, and be done for the day without having to leave the comfort of your home.  The way that I do this best is to make it short, sweet, and simple by doing the “Bring Sally Up” challenge with a couple of exercises.


“Bring Sally Up”

The “Bring Sally Up” challenge is simply using the song “Flowers” by Moby to perform different bodyweight movements.  Within the song, they constantly are saying “Bring Sally Up, Bring Sally Down.”  This tells you exactly when to go down into a movement (when there is tension on the muscles) and when to come up (relieve tension from the muscles).

If you were to complete the entire challenge, it’s a total of 30 reps. Sound easy?  Well, how about if there are moments added where you pause throughout the workout, including moments up to 7 seconds holding an active position.  It definitely is a challenge worth trying to accomplish.

Personally, for this workout, I would do it with 3 different movements: the push-up, the squat, and leg raises.  This regimen gives you an exercise for the upper body, lower body, and core.  I recommend taking roughly 3 minutes of rest between each exercise to rebuild some grit and get ready to attack it again.  If you feel you don’t want to do all three exercises, start by just choosing one exercise and attacking it.

If you do not make it through the whole challenge, that’s okay!  That’s why it’s called a challenge!  The main goal of this workout is just to break past that mental barrier that the winter season is bringing upon you and hopefully fire you up to make it back into the gym the next day.


If you’d like to schedule your FREE fitness evaluation with Brett, click on the link below.


1 Comment

  1. Judy Fair on January 29, 2020 at 9:58 pm

    Actually the song says “Green Sally Up” “Green Sally Down” but everyone just accepts that it is says “bring”. Regardless it is still a fun warm up.

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