Short answer: Move between the top and bottom push-up positions with the timing cues, holding each position as directed. Scale with an incline, shorten the duration and stop when alignment or comfort fails.
How the challenge works
Participants follow alternating movement cues and hold the push-up positions between them. The exact song lyrics are not reproduced here. The long bottom-position holds make the challenge harder than an ordinary set with the same repetition count.
Choose a scalable version
Use a wall, countertop, bench or knee variation that lets you maintain body position. Beginners can complete only the first portion and add time over several sessions. Review push-up form before attempting it.
Use clear stopping rules
End the attempt if the hips sag, shoulders collapse, breathing becomes uncontrolled or pain appears. Do not bounce out of the bottom hold. Warm up with the five-minute routine.
Make it a RepSaga side quest
You can record the clean push-up repetitions in RepSaga and treat the challenge as a special mission. Do not count static hold time as repetitions. Compare the 100 push-up challenge and ladder workouts.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
How long is the Bring Sally Up challenge?
The popular format lasts for the duration of the selected track, but beginners should use a shorter segment.
Can beginners try it?
Yes, with a wall or incline variation and a preselected stopping time.