Last one standing / Miguel González | Pexels

Could you outlast your gym instructor? Beat your best mate? Or finally settle the debate over who's the fittest in the family?

#HoldThatBody is a new 3½-minute fitness challenge inviting people everywhere to put their strength, determination and staying power to the test. All you need is a squat or a press-up, one specially engineered soundtrack and the determination not to give up.

Created by Pure Energy Music, the UK's leading producer of music curated specifically for fitness, the challenge is powered by “Pick It Up Put It Down” by The Super Freaks – a bespoke track created exclusively for #HoldThatBody.

Unlike most workouts, where music simply plays in the background, here the music is the workout.

Engineered at 81 BPM, the track has been carefully designed to control the pace of the challenge, guiding participants through 24 squats or press-ups before demanding timed static holds. Every movement, every recovery and every hold is built into the soundtrack, with the music acting as your coach from start to finish.

The rules couldn't be simpler:

• Choose either a squat or a press-up.

• Press play.

• Follow the instructions.

• "Pick it up."

• "Put it down."

• "Hold that body."

• "Don't touch the ground."

It sounds easy. It isn't.

Every time the music calls "Hold that body", participants must freeze in position. The moment you drop, you're out. The last person standing wins.

Whether you're taking on friends in the garden, challenging colleagues in the office, competing with your gym class or seeing who lasts longest at home with the family, #HoldThatBody is designed to be fun, accessible and surprisingly addictive.

Film your attempt. Share the drama, the laughter and the inevitable moment everyone starts dropping out. Then nominate someone else to beat your time.

The challenge has already secured its first major international launch, with more than 3,000 people set to take part at the Saturday Night Fitness event in Johannesburg, South Africa Next month. In the UK, operators including Bannatyne and other leading fitness brands are also getting behind #HoldThatBody, bringing the challenge to members across the country. But it's not just for gyms - anyone can take part, anywhere.

Andy Pickles, CEO of Pure Energy Music, said: "Everyone thinks they'll be the last one standing... until the music tells them to hold for just a few seconds longer! We wanted to create something that people would genuinely enjoy doing together. It doesn't matter whether you're in a gym class, with your mates, at home with the family or taking on your work colleagues - it's amazing how quickly everyone gets behind it.

"The music is what makes the challenge work. We didn't just pick a track and hope for the best. We created it specifically for #HoldThatBody, carefully building every cue, every hold and every recovery into the music. It's designed to guide the challenge from start to finish, so everyone shares exactly the same experience."

The challenge taps into the growing popularity of simple fitness tests that reward resilience as much as strength. Static holds, including planks and wall sits, continue to trend across social media, while the cast of Barbie famously made headlines after revealing the gruelling plank training behind the blockbuster film.

Participants are encouraged to film their attempts, post using #HoldThatBody, tag @pureenergymusic, and nominate another person, class, gym or workplace to take on the challenge.