Sally Up Workout
This workout is a bit different but it's a fun one! Similar to the circuit workouts it requires zero equipment so you can do this workout in a park, hotel room, or in your living room.
The workout: Instead of exercising to a timer, you'll be exercising to a song. The song repeats the words "bring sally up" and "bring sally down". Each time it says "bring sally up" you perform the up phase of the exercise; when it says "bring sally down" you perform the down phase of the exercise. Occasionally there will be a section that says "hold it" - you hold the down phase during this time until it says "bring sally up" again. This repeats for the entire 3-minute song. This gets very hard when you get to the end of the song so do your best to finish, but if you can only make it through half the song that's okay! The next time try and make it a little bit longer until you can complete the entire song.
Step 1: Download the Sally Up song or find it on YouTube. Here is a link to the song and an example of how to perform bridge pulses to it: https://www.youtube.com/watch?v=wZA2B768gOs&t=18s
Step 2: I've given you a list of 4 exercises you can do to this song (one core, two lower body and one upper body). You can pick which lower body exercise to do.
Core Exercise - Leg lifts: 1) Lie on your back with your legs straight (you can have your hands by your sides or placed underneath your butt to make it a little easier). 2) Tighten your core to bring your legs up towards your body, keeping your legs as straight as possible.
Sally Up: When your legs are lifted up so they're perpendicular to the floor.
Sally Down: When your legs are lowered so they're almost (but not quite!) touching the floor.
Lower body exercise - Squats: 1) Stand with your feet approximately shoulder width apart. 2) Bend your knees and lower your butt toward the floor.
Sally Up: When you're standing.
Sally Down: When your knees are bent and your thighs are parallel to the floor.
Lower body exercise - Bridge pulses: 1) Lie on your back with your knees bent and your feet shoulder width apart and flat on the floor. 2) Push down on your heels and lift your hips in the air so that only your shoulders and feet are in contact with the ground (there should be a straight line between your shoulders and your knees). 3) Slowly lower and raise your hips (but never let your butt touch the floor).
Sally Up: When your hips are lowered and almost touching the floor (For this exercise, the "Sally Up" is actually when you're down).
Sally Down: When your hips are lifted.
Upper body exercise - Back extensions: 1) Start facedown on the floor with legs extended and hands clasped behind head. 2) Keeping your lower body on the floor, contract back muscles to lift upper body off of the floor.
Sally Up: When you're lying on the floor. (For this exercise, the "Sally Up" is actually when you're down).
Sally Down: When you've contracted your back muscles to lift yourself off of the floor.
You did it! This is a HARD workout so if you even got through half of the song give yourself a pat on the back. As always, remember to stretch, hydrate and refuel after.