Turkish Get-ups

Advanced
Glutes, Hamstrings, Core Parallel Bars or Chair
Strength

Benefits

Improves balance and leg strength

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 19 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
66
Average BPM
143
74% of max
Max BPM
194

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,945
Calories
230.7g
Carbs
92.4g
Protein
61.6g
Fats

Micronutrients

Sugar: 19.0g
Sodium: 316.9mg
Cholesterol: 238.4mg
Serving: 153.1g

Meal Preparation

Method: Boiled
Prep: 23 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
1,945
from food
Calories Burned
1,428
during workout
Net Balance: +517 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~885 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.6 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
71.1 kg
Height
1.72 m
BMI
24.0
Normal
Body Fat
27.6%
Lean Mass
51.5 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 2.6 liters of water daily.

Related Exercises