TODAY'S
WORKOUT
Sally & the Bell
Sat, 14 November 2026
Approximately 31 minutes, plus 4 minutes with Optional Plank Challenge
Fun conditioning, squat endurance and full-body movement
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Saturday Starter
Duration: 7 minutes
Instructions: Complete 2 relaxed rounds and gradually add more energy.
Complex 1 β Sally Squat Challenge
Format: Song challenge
Instructions: Use the Bring Sally Up challenge format. Follow the song cues, lowering into the squat on the down cue and standing on the up cue. Hold the squat whenever the song remains in the lower position. Complete the full song if you can.
Complex 2 β Saturday Bell Mix
Time: 15 minutes
Format: Intervals
Scheme: 45s work / 15s transition Γ 3 rounds
Beginner Level
Use bodyweight for the Sally Squat Challenge and come out of the hold whenever needed.
Complete 2 rounds of Saturday Bell Mix.
Skip the optional challenge.
Intermediate / Advanced Options
Option 1: Use a light load for the Sally Squat Challenge.
Option 2: Complete a fourth round of Saturday Bell Mix.
Option 3: Add the Optional Plank Challenge.
Optional Plank Challenge
Approx. 4 minutes
Use the Bring Sally Up challenge format from a low plank position.
Follow the up/down cues by moving between low plank and high plank.
Stop if trunk position begins to deteriorate.
Cool-Down β Sally Done
Duration: 5 minutes
Focus & Benefits
Combines an unusual squat-endurance challenge with a simple full-body kettlebell circuit. The song format makes the opening block playful but demanding, while the main circuit adds hinging, upper-body work and trunk control.
Pro Tip: Donβt underestimate the squat holds. Keep something in reserve because the bell circuit still has to happen afterwards.
+Free Nutrition Guide