Turkish Get-ups

Advanced
Back, Hamstrings, Glutes Wall
HIIT

Benefits

Builds lower body power and endurance

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 17 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
61
Average BPM
162
101% of max
Max BPM
161

Heart Rate Reserve: 102% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,102
Calories
204.2g
Carbs
80.4g
Protein
53.6g
Fats

Micronutrients

Sugar: 13.0g
Sodium: 876.2mg
Cholesterol: 268.5mg
Serving: 502.4g

Meal Preparation

Method: Roasted
Prep: 57 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
2,102
from food
Calories Burned
1,860
during workout
Net Balance: +242 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~934 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
59 years
Gender
Female
Weight
65.2 kg
Height
1.52 m
BMI
28.2
Overweight
Body Fat
30.2%
Lean Mass
45.5 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 2.1 liters of water daily.

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