The “Bring Sally Up” challenge is a popular fitness test that synchronizes bodyweight movements with the lyrics of Moby’s 1999 song, “Flower.” This routine tests muscular fortitude, particularly focusing on the chest, triceps, and core stability. It transforms a standard calisthenic exercise into a grueling test of time under tension, requiring participants to follow specific lyrical cues. This article provides the definitive repetition count and detailed mechanics for this demanding workout.
The Exact Repetition Count
The core question is how many complete pushups are required to finish the song. The total number of repetitions for the entire duration of Moby’s “Flower” is exactly 30. This relatively low number of repetitions is spread out over the song’s approximately three-minute and twenty-six-second runtime. The challenge focuses on the prolonged time the muscles spend under constant tension, not the sheer volume of reps.
This fixed count is determined by the number of times the phrase “bring Sally up” is sung. Each time the cue is heard, a full concentric (lifting) phase of the pushup is performed, completing one repetition. The lyrical arrangement forces an unusual and highly fatiguing cadence on the exerciser.
Mechanics of the Bring Sally Up Challenge
The challenge requires participants to execute a single pushup repetition in two distinct phases, dictated by lyrical commands. The movement begins in the top, fully extended pushup position. The first cue, “bring Sally down,” instructs the user to slowly lower their body until their chest hovers an inch or two above the ground.
The difficulty lies in holding this bottom position in a prolonged isometric contraction until the next cue is heard. The “bring Sally up” cue signals the concentric phase, requiring the exerciser to press back up to the starting position. The time spent in the low, hovering position varies significantly, with extended non-lyrical sections forcing holds that can last for many seconds.
The body is under continuous mechanical stress for the entire duration of the song, which runs for just over three and a half minutes. This constant muscular engagement, without opportunity to rest or fully relax, makes the challenge taxing. The focus shifts from dynamic strength to static muscular endurance and core stability. These elements are necessary to maintain a straight spine and prevent the hips from sagging during the holds.
Preparation and Modification Strategies
Successfully completing the challenge depends on building muscular endurance and utilizing smart scaling techniques. For those unable to maintain proper form for the full 30 repetitions, modifying the exercise is a practical strategy. Incline pushups, performed with hands elevated on a sturdy bench or wall, decrease the percentage of body weight being lifted, making the holds more manageable.
Scaling Methods
An alternative scaling method involves performing the pushups from the knees, which reduces the load on the chest and triceps while still requiring core engagement. The most difficult component is the isometric hold in the bottom position, which is excellent for developing core stability and muscle activation. To prepare for this, one can practice timed plank holds or partial-range static holds to increase time under tension endurance.
Fatigue management relies on maintaining a rigid body line throughout the routine. Focusing on bracing the core and squeezing the glutes helps distribute the load and prevent lower back collapse during the extended low holds. A pre-training plan should include doing shorter segments of the song or practicing extended holds to build the necessary stamina for the duration.
Proper form is non-negotiable: elbows should track backward at a moderate angle, and the body must move as a single, straight unit. If form breaks down—meaning the hips sag or the elbows flare out excessively—it is better to switch to a scaled version or pause briefly than to risk injury. Consistent practice, focusing on the quality of the isometric holds, is the most effective way to build the endurance needed to conquer the full 30 repetitions.