Turkish Get-ups

Intermediate
Quadriceps, Hamstrings, Glutes Parallel Bars or Chair
HIIT

Benefits

Improves flexibility

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 16 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
64
Average BPM
161
85% of max
Max BPM
188

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,987
Calories
281.4g
Carbs
111.6g
Protein
74.5g
Fats

Micronutrients

Sugar: 35.2g
Sodium: 1,190.6mg
Cholesterol: 25.7mg
Serving: 113.3g

Meal Preparation

Method: Baked
Prep: 21 min
Cook: 74 min

Calorie Balance Analysis

Calorie Intake
1,987
from food
Calories Burned
1,719
during workout
Net Balance: +268 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~888 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
46 years
Gender
Female
Weight
72.4 kg
Height
1.87 m
BMI
20.7
Normal
Body Fat
23.5%
Lean Mass
55.4 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 3.4 liters of water daily.

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