Turkish Get-ups

Advanced
Core, Shoulders, Legs Cable Machine or Resistance Band
Cardio

Benefits

Improves core stability and upper body strength

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 20 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
50
Average BPM
132
73% of max
Max BPM
181

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,706
Calories
168.3g
Carbs
68.2g
Protein
45.1g
Fats

Micronutrients

Sugar: 11.1g
Sodium: 1,524.7mg
Cholesterol: 288.0mg
Serving: 467.7g

Meal Preparation

Method: Steamed
Prep: 40 min
Cook: 40 min

Calorie Balance Analysis

Calorie Intake
2,706
from food
Calories Burned
1,153
during workout
Net Balance: +1,553 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~986 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
21 years
Gender
Female
Weight
102.2 kg
Height
1.84 m
BMI
30.2
Obese
Body Fat
34.7%
Lean Mass
66.7 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 3.3 liters of water daily.

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