David Goggins has earned a reputation as somebody that never cheats or takes it easy on himself in his workouts. The motivational speaker and ex-navy seal has said in the past that he “will not negotiate” with himself while he is training and demonstrates what exactly he means by that in clips of his intense cardio work outs on his Instagram page.
In a new video, Goggins has shared the popular challenge called “Bring Sally Up”, which he described as “an easy 30 push-up workout that isn’t so easy.” It uses the lyrics from the song ‘Flower’ by Moby from his old album Play: The B Sides to make your repetitions more physically taxing. David Goggins gives credit to Polish work out vlogger Ingvar Voitenko with developing this particular exercise, which has been attempted by a lot of YouTubers including Stan Browney and Laurie Shaw.
Here is how it works. Every time you hear the word “up,” you lift up into the upper part of the movement, and then you remain in that position until you hear the word “down.” You should then stay in the lower pose until you hear the word “up” again, Rinse and repeat.
Goggins also provides additional advice on how to do this challenge with the best technique to get the absolute most out of each of the repetitions, including keeping the elbows at a 45-degree angle, and making sure your chest does not touch the floor when you are going down. If you are more of a beginner, he suggests doing some kneeling versions of the pushups.
“After the 30th pushup, do not think the work out is done because you will still need to hold your position for a few additional seconds,” he said. “This is a great way to begin your day!”
Push-ups are one of the few exercises you can do that activates every major muscle in your body, including core muscles, biceps, triceps, lower body muscle groups and anterior deltoids. By simultaneously targeting all of these muscles, you also increase your cardiovascular system and improve your overall heart health.