Sport Monday, January 18th Words by: Adam Knight, pictures by: Mark Bowen

Fit Week Challenge #3: Party Abs

Sport Monday, January 18th

Fit Week Challenge #3: Party Abs

Welcome to the first in a series of fun, daily Get Fit challenges set by our very own fitness guru, Max Munro.

Whether you’re climbing Kilimanjaro this year, taking on your first 5k or just looking to shift a bit of that turkey-weight – there is no better time than January to stop scrolling through Netflix and take that first step.

And thanks to this series of five challenges, that first step doesn’t even have to be out into the cold, wet January night – all these workouts can be done from home, with no specialist equipment.

Kickstart your training and your year with these challenges – and let us know how you do on Facebook, Twitter or Instagram.

Fit Week Challenge #1: “Bring Sally Up”

This one’s nice and simple. You know the “Bring Sally up, Bring Sally down” song by Moby (it’s actually called Flower – and you can find it on the Spotify link below)?

All you have to do is follow the leader.


Every time Moby says ‘Bring Sally Down’, you squat down. Every time he says ‘Bring Sally Up’, you stand up again.

Sounds simple, right? And the song’s only three minutes long, 26 seconds long. Just don’t forget to hold the squats until he tells you to stand back up again. Enjoy the burn.


Welcome to the third in a series of fun, daily Get Fit challenges set by our very own fitness guru, Max Munro.

Kickstart your training, and your year, with these challenges – and let us know how you do on Facebook, Twitter or Instagram. The best photos and videos will win a free place on Max's next bootcamp (worth £100).

Challenge #1 - Bring Up Sally

Challenge #2 - Indoor Fan Dance

Challenge #3 - Party Abs

absWhether it's beer, or the Peter-Andre-Mysterious-Girl-variety, people love a six-pack.

The front of every fitness mag promises you one in four weeks or less, and in the 90s some were so desperate to get one they bought belts that covertly electrocuted their stomach muscles to simulate contractions.

The truth is, without monastic dedication to your training, and even more so your nutrition - and even then - you still may not get abs like Andre.

Nor should you want to.

There are seven components of fitness. Funnily enough, not one of them is 'having four per cent body fat on one particular part of your abdomen. As long as you're in good lighting, and haven't eaten that morning, and are using the right Instagram filter.'

Having said that we are big fans of good core strength, balance and some high intensity interval training and the following workout should give you a little of all three.

Using the tabata timer below complete as many of the following as possible:

First set of eight intervals -

Butterfly Sit-up



Second set of eight intervals -

Shoulder Taps



Third set of eight intervals -

Knee Raises



And that's it. Once you're done - overall it should take around 20 minutes, you can stop and thank a Japanese scientist, presumably Mr Tabata, for the 20-second, 10-second rest interval training idea. 

Apparently when he tested the high intensity intervals on mice, it improved their cardio and boosted fat burning. And the mice couldn't even do butterfly sit-ups.

The timer below is set-up for your entire session. Just hit play when you've read through Max's tips and had a practice.

Max Munro is a certified Crossfit trainer, runs a variety of popular bootcamps and workout classes across the county and also specialises in personal training.

For more information about his sessions call him 07492 676611 or email

Take a look at our #Fitweek tab for more workout playlists and fitness features, from mud runner guides to raw food recipes.

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