Turkish Get-ups

Advanced
Upper Back, Rear Deltoids Bench or Step
Cardio

Benefits

Strengthens shoulders

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 24 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
67
Average BPM
168
103% of max
Max BPM
163

Heart Rate Reserve: 105% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,976
Calories
205.7g
Carbs
83.7g
Protein
55.6g
Fats

Micronutrients

Sugar: 8.5g
Sodium: 851.1mg
Cholesterol: 95.0mg
Serving: 135.1g

Meal Preparation

Method: Boiled
Prep: 19 min
Cook: 48 min

Calorie Balance Analysis

Calorie Intake
2,976
from food
Calories Burned
687
during workout
Net Balance: +2,289 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~539 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
55 years
Gender
Male
Weight
118.8 kg
Height
1.72 m
BMI
40.2
Obese
Body Fat
35.0%
Lean Mass
77.2 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.

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