Turkish Get-ups

Intermediate
Upper Chest, Triceps Cable Machine or Resistance Band
Yoga

Benefits

Strengthens core and improves mobility

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 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
56
Average BPM
155
81% of max
Max BPM
192

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,214
Calories
226.3g
Carbs
90.9g
Protein
60.1g
Fats

Micronutrients

Sugar: 12.3g
Sodium: 1,818.9mg
Cholesterol: 288.7mg
Serving: 330.1g

Meal Preparation

Method: Roasted
Prep: 32 min
Cook: 7 min

Calorie Balance Analysis

Calorie Intake
2,214
from food
Calories Burned
1,044
during workout
Net Balance: +1,170 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~973 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
78.7 kg
Height
1.73 m
BMI
26.3
Overweight
Body Fat
30.1%
Lean Mass
55.0 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 1.5 liters of water daily.

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