It might be nearing its 50th anniversary, but “Roxanne” by The Police is destined to keep getting played in gyms and CrossFit boxes for one simple reason—the refrain of the 1978 hit provides the soundtrack to a popular push-up routine, just like the “Bring Sally Up” push-up challenge.
The “Roxanne” version is simpler, though: assume a straight-arm plank and perform one push-up every time lead singer Sting belts out the name Roxanne.
Be warned: that’s no mean feat.
It’ll require a strong core to hold a straight-arm plank for at least three minutes (the single version is officially timed at 3min 2sec and the album version at 3min 15sec).
Plus, well-trained chest, shoulder and triceps muscles to complete 26 push-ups in total.
Note there’s an incomplete “Roxanne” at 1min 19sec that catches everyone out and a challenging minute-long sequence including 15 Roxanne reps as the song fades out.
But, if you’re up for the challenge, it’s a playful way to build core and upper-body strength.
I’ve also always found it to be a great way to wrap up any group workout session—and I guarantee it’ll leave everyone smiling.
Remember, you can rest as needed, or start on your toes and drop down to your knees as fatigue sets in.
Keep going for as long as you can, note how far you get and try to beat your best next time round.
Want to give the “Roxanne” push-up challenge a go yourself? Here’s how you can adapt it for any ability, or shake it up to target different muscle groups.
Make it easier: use incline push-ups
Place your hands on a park bench or wall. The lower you place your hands, the harder it will feel.
If you can complete the whole song in this position, then move to the floor next time and start by performing each rep on your knees. Too easy? Progress to reps on your toes.
Make it harder: add plank shoulder taps
Hold a straight-arm plank throughout and perform a push-up on every “Roxanne” and two shoulder taps (one for each shoulder) on every “red light”.
Make it lower body: swap push-ups for squats
This is an alternative version I used to programme at the end of park workouts.
Lower into a squat hold position, with your thighs parallel to the floor. Then, every time Sting sings Roxanne, perform a full squat, returning to the squat hold.
I’m sorry-not-sorry for how much your thighs will burn. “How times have changed,” one of my group once joked. “I used to enjoy drinking to that song.”
Make it full body: swap push-ups for burpees
From standing, every time you hear Roxanne drop to the floor, perform a push-up, get back to your feet, jump off the floor and clap your hands together overhead.
This will challenge you to move efficiently to keep up through the fast-paced choruses.
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