You may have seen people do the “Sally Up – Sally Down” Challenge before.

Sometimes they do it with push-ups. Sometimes with other exercises.

My version? Kettlebell goblet squats.

I actually filmed this back during the pandemic, of all times, when both of my gyms were shut down, and I was sitting in my garage all day filming content and leading Zoom workouts.

That’s where this one came from.

And I keep coming back to it. It’s a great finisher. I use it regularly in my kettlebell boot camp groups. I even programmed it as a finisher for an online coaching client just today, and we used a variation of it in our group workout this morning.

Here’s how it works:

1 – Grab your kettlebell and get into a goblet squat position. I used a 24kg. Scale up or down based on your level. Bodyweight works too if you’re just getting started.

2 – Hit play on “Flower” by Moby.

3 – Every time the song says “Sally Up” you stand up. Every time it says “Sally Down” you squat down. Hold the bottom position on every “down.”

The song is 3:27 long.

That’s your workout.

And here’s the thing.

This is just a tiny taste of the type of stuff inside the Ageless Warrior Kettlebell Boot Camp.

It’s not just about programming. It’s about doing stuff that’s fun, interesting, and keeps people engaged and coming back. That’s what this workout is all about.

-> Ageless Warrior Kettlebell Boot Camp

Talk soon,

– Forest