Turkish Get-ups

Advanced
Chest, Triceps, Shoulders Pull-up Bar
HIIT

Benefits

Improves back strength and posture

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 18 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
56
Average BPM
150
76% of max
Max BPM
196

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,188
Calories
422.1g
Carbs
168.9g
Protein
113.2g
Fats

Micronutrients

Sugar: 36.9g
Sodium: 1,243.0mg
Cholesterol: 151.6mg
Serving: 109.5g

Meal Preparation

Method: Raw
Prep: 26 min
Cook: 97 min

Calorie Balance Analysis

Calorie Intake
2,188
from food
Calories Burned
1,146
during workout
Net Balance: +1,042 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~668 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
27 years
Gender
Female
Weight
76.1 kg
Height
1.70 m
BMI
26.3
Overweight
Body Fat
25.4%
Lean Mass
56.8 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 2.1 liters of water daily.

Related Exercises