Turkish Get-ups

Beginner
Obliques, Core Low Bar or TRX
Strength

Benefits

Isolates triceps

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 17 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
53
Average BPM
137
83% of max
Max BPM
166

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,324
Calories
222.6g
Carbs
88.6g
Protein
58.9g
Fats

Micronutrients

Sugar: 6.9g
Sodium: 1,189.2mg
Cholesterol: 246.1mg
Serving: 424.0g

Meal Preparation

Method: Roasted
Prep: 28 min
Cook: 121 min

Calorie Balance Analysis

Calorie Intake
2,324
from food
Calories Burned
1,080
during workout
Net Balance: +1,244 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~685 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
52 years
Gender
Male
Weight
82.8 kg
Height
1.72 m
BMI
28.0
Overweight
Body Fat
30.1%
Lean Mass
57.9 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.7 liters of water daily.

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