Turkish Get-ups

Beginner
Quadriceps, Calves, Glutes Cable Machine or Resistance Band
HIIT

Benefits

Targets upper chest

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 25 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
71
Average BPM
150
86% of max
Max BPM
175

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,478
Calories
231.2g
Carbs
92.6g
Protein
62.0g
Fats

Micronutrients

Sugar: 30.5g
Sodium: 278.9mg
Cholesterol: 266.8mg
Serving: 275.0g

Meal Preparation

Method: Roasted
Prep: 58 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
1,478
from food
Calories Burned
2,705
during workout
Net Balance: -1,227 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,269 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
18 years
Gender
Male
Weight
58.1 kg
Height
1.61 m
BMI
22.4
Normal
Body Fat
23.7%
Lean Mass
44.4 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 2.7 liters of water daily.

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