THE TURKISH GET UP AND
WHY YOU NEED TO INCLUDE
THIS EXERCISE IN YOUR WORKOUTS
Do you want to work your entire body in 60 seconds?
Look no further than the Turkish Get Up (TGU), an old-time exercise that works every muscle you think of, with emphasis on the shoulders, core and legs. This exercise will get you ripped from head to toe.
The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.
I would personally put the TGU in the same class as the effectiveness of the deadlift, being one of the very best overall exercises to develop pure and simple strength.
I believe the TGU will accomplish the same thing when properly programmed into your training
• Develops Strengthens all major muscle groups, ligaments, and tendons;
• Develops flexibility and physical stoutness all over the entire body, especially the waist, hips, and shoulders;
• Burns a lot of calories and gives an enhanced body structure;
• Increases muscular-cardiovascular stamina.
Practice this exercise without weights before you try it with a kettlebell, dumbbell, medicine ball, a person, whatever you use
How to do the Turkish Get Up
Kettlebell Turkish Get-Up (Lunge)
1. Lie on your back and floor press the kettlebell to the top position
2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non-working arm to assist you in driving forward to the lunge position
3. While looking up at the kettlebell, slowly stand up
4. Reverse the motion back to the starting position
TIPS
• Focus on keeping the kettlebell locked out at all times
• Flex your stomach and glutes to drive off the floor into the lunge position
• Look at the kettlebell at all times
• Breathe in as you stand up and breath out as you lower yourself back to the starting position
Turkish Get-Up (Squat)
1. Lie on the back and floor press a kettlebell to the top position
2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non-working arm to assist you in driving forward to the bottom position of an overhead squat
3. Looking up at the kettlebell slowly stand up
4. Reverse the motion back to the starting position and repeat
TIPS
• Focus on keeping the kettlebell locked out at all times
• Flex your stomach and glutes to drive off the floor into an overhead squat position
• Look at the kettlebell at all times
• Breath in as you stand up and breathe out as you lower yourself back to the starting position
SAMPLE FUNK ROBERTS WORKOUTS USING THE TURKISH GET-UP
WORKOUT#1 FOR MUSCLE, SIZE AND STRENGTH - USE HEAVY WEIGHTS
A1) Double KB Military Press 3X5
A2) Loaded Pull-Up 3X5
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
B) KB Turkish Get-Up 2X5
C1) Barbell Squat 5X5
C2) One-Arm KB Swing 5X5
Do C1 and C2 in alternating fashion, i.e., do a set of C1, rest for a minute, then do a set of C2. Continue until all sets have been completed.
WORKOUT #2 FOR CONDITIONING, STRENGTH AND FAT LOSS
Circuit Training
1. Double Kettlebell Clean and Push Press 1x10
2. One-arm Kettlebell Bent-over Row 1x10 each side
3. Kettlebell Turkish Get-Up 1x5 each side
4. Double Kettlebell Clean and Front Squat 1x6 (clean before each squat)
5. One-arm Kettlebell Swing 1x15 each side
Take 15-second breaks between each exercise and 60-second breaks at the end of each round. Do five rounds total.
Thanks Ajamu Bernard for my certification
http://www.kbelltrainingacademy.com/
Thanks Mike Mahler, kettlebell expert, instructor and strength coach for teaching me how to put together kick ass workouts!
http://www.mikemahler.com/
The Key to winning the battle against fat and keeping it off is to build as much muscle as possible. Yes ladies this means you as well! Learn why with
The Kettlebell Solution For Fat Loss And Mental Toughness
Mike Mahler
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