Try this Bring Sally Up Boxing Bootcamp activity at your next group session, using the classic Bring Sally Up track for a contiunes round of punching. Excellent as a finisher and great fun.
Press Play, and no doubt you’ve heard the ‘Bring Sally Up’ song before and always wondered who it was, well now you know.
The repetitive lyrics of Flower by Moby AKA Bring Sally Up make it ideal for performing any kind of exercise to it.
Normally performed to anything that has an up and a down, Plank Up/Downs, Squats, Burpees and push-ups are all favourites for this song. If you run Bootcamps or fitness sessions, you need to have this song in your playlist ready for the fun finisher to any group Bootcamp or Circuits session.
Bring Sally Up to Boxing Punches 3,4,5,6 (AKA Head Hooks & Body Hooks)
This Bootcamp idea works excellent as a fun finisher, a partner based activity so you will need an even number or you will also need to join in. This Bootcamp exercise is to Flower by Moby (Bring Sally Up).
If you have done boxing training or Boxercise you will be familiar with punches 3 & 4 (head hooks) and punches 5 & 6 (body hooks). This exercise activity switches between punches 3 & 4 while on the ‘UP’ and punches 5 & 6 while on the ‘DOWN’
Bring Sally upFlower – Moby
And bring Sally down
Lift and squat
Gotta tear the ground
This is essentially the lyrics which repeats 30 times, that is 30 rounds of punching head hooks and body hooks.
Old Miss Lucy’s dead and goneFlower – Moby
Left me here to weep and moan
A very simple Bootcamp finisher idea for a boxing based Bootcamp or boxing session. You will, of course, need enough focus pads and mitts for your participants and a stereo to play Flower by Moby (Bring Sally up).
If you are looking for a decent stereo, i’ve also found the ION Blockrockers to be solid and decent sound output.
Before purchasing focus pads and mitts new, take a look on local selling sites on Facebook and Gumtree. You can often fund sets for sale.
Get your group to pair up and form up opposue each other in a line.
Once all set up, instruct your bootcampers that they will be performing punches 3 & 4 (head hooks) when they hear ‘UP’ until they hear ‘DOWN when they drop for punches 5 & 6 (body hooks).
You can always switch up the punches, e.g
- Punches 1 & 2 (Straights) to Punches 5 & 6 (body hooks)
- Punches 3 & 4 (head hooks) to Punches 7 & 8 (Uppercuts)
or whichever combination you fancy, alternating between an upper level to a lower level punch works well as it gets them performing a lot of what I would call ‘secret squats.