Turkish Get-ups

Intermediate
Core, Shoulders, Hips Wall
Cardio

Benefits

Targets lower 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 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
55
Average BPM
130
78% of max
Max BPM
166

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,041
Calories
235.4g
Carbs
93.4g
Protein
62.8g
Fats

Micronutrients

Sugar: 19.9g
Sodium: 693.8mg
Cholesterol: 65.3mg
Serving: 431.8g

Meal Preparation

Method: Grilled
Prep: 9 min
Cook: 17 min

Calorie Balance Analysis

Calorie Intake
3,041
from food
Calories Burned
998
during workout
Net Balance: +2,043 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~786 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
33 years
Gender
Male
Weight
117.7 kg
Height
1.61 m
BMI
45.4
Obese
Body Fat
35.0%
Lean Mass
76.5 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 2.4 liters of water daily.

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