ORIGINS OF THE #657CHALLENGE

The challenge itself is quick and easy, doesn’t require any specialist kit, and can be done anywhere, anytime. Simply drop from standing into a sitting position and back up, all the while balancing a full cup of liquid on your head. The less you spill, the more impressive.

It’s a full-body test of mobility, strength, balance and coordination that will get all your muscles moving — and hopefully provide a few giggles.

It’s also backed by science. The sit and stand part of the #657challenge is inspired by the sitting-rising test (SRT) that Brazilian physicians developed for a 2012 study. The simple test was used to measure musculoskeletal fitness (strength, flexibility, balance and coordination) as a predictor of life expectancy in 51 to 80-year-olds.

Those who scored the lowest, requiring the most assistance to sit and rise from the floor, were encouraged to make simple changes to their lifestyle, diet and exercise to improve their mobility and therefore their quality of life and longevity.

Our #657challenge version is more playful but still a good indicator of musculoskeletal fitness.

Further reading: Sex: The Ultimate Full Body Workout

HOW TO TAKE THE #657CHALLENGE

STEP 1: Fill a cup (to the brim if you’re confident).

STEP 2: From standing, hold the glass in place on your head with both hands (take one hand off if you have to but aim to keep both on the glass).

STEP 3: Bend your legs to lower yourself to the ground until you’re sitting fully cross-legged on the floor (bum must be in contact with the ground).

STEP 4: From sitting, drive back up off the floor without removing the glass from your head (this is where you might get a little water spillage).

STEP 5: Once you’re back standing, assess the spillage.

If you haven’t lost a drop that’s a good sign you’ve got exemplary mobility and muscle strength. If you now have a wet head or need to remove the glass and use a hand to help you get off the floor that’s fine too. Practice makes perfect and it’s a good daily drill to keep all your muscles moving.

Once you’re done grab a bottle of Upbeat Active, containing 20g of quality whey protein to help keep your muscles healthy and happy.

Further reading: Five Easy Steps To Healthy Muscles

NOW NOMINATE AND DONATE

Now you know how to do it, here’s how to challenge your friends, show your support for those with muscular dystrophy and raise awareness for the importance of our muscles in everyday life.

STEP 1: Upload the clip of your #657challenge attempt to Facebook, Twitter or Instagram (or all three).

STEP 2: In the accompanying text tag your three nominations, include the hashtag #657challenge and mention how people can donate to MHF via text message.

For example on Instagram and Facebook:

I nominate @xxx, @xxx and @xxx to take the #657challenge to raise awareness for The Muscle Help Foundation and support those with muscular dystrophy. You can donate to the charity by texting MUSC13 £5 to 70070. http://bit.ly/2j0BFeN

And here’s a shorter example for Twitter:

I nominate @xxxxxxxxx @xxxxxxxxxxx & @xxxxxxxxxxxxxx to take The #657Challenge. Text MUSC13 £5 to 70070 to donate.

STEP 3: Text “MUSC13 £5” to 70070 to donate to The Muscle Help Foundation and support their efforts to deliver 657 Muscle Dreams to children and young people with MD.

Remember it’s not about succeeding or failing with the challenge, just about giving it a go. Need further inspiration and motivation? Search #657challenge to see how fellow muscle warriors are getting on with it.