This challenge is hugely popular, and one that everyone can get involved with! All you need is to play the song "Flower" by Moby, and the gusto to do squats, burpees or push-ups for 3 and a half minutes.

Instructions:

For example, if push-ups are your exercise of choice you would start in the press up position with arms straight, and when you the hear the lyrics "Bring Sally Down" you perform the down part of the movement, and when you hear "Bring Sally Up" you perform the up part of the movement.

You must stay in each position till the lyrics 'instruct' you to change, so the harder part here is the numerous breaks in the song where you will stay in the down position for longer durations. (FYI: The breaks refer to the lyrics "Old miss Lucy's dead and gone, left me here to weep and moan").

All in all you will perform 8 reps, hold, 5 reps, hold, 5 reps, hold, 12 reps, then finish on a final hold.

To take part in the challenge and fundraise for SSAFA, just click the “Start Fundraising” button and set up a page for your team.

Don’t forget to film your challenge and tag us in your video on social media @SideBySideSFM or email it to [email protected] so we can share it on the Side by Side Hub app. Good luck!