The Turkish Get-Up is a complex exercise that involves multiple movements and transitions, making it excellent for improving stability, strength, and mobility.
Here’s a 30-day Turkish Get-Up challenge along with an explanation of how to perform the exercise and the muscles it targets:
Turkish Get-Up Exercise Explanation:
How to do the Turkish Get-Up:
- Starting Position: Lie on your back with a kettlebell in one hand. Extend the same-side leg bent at the knee, and the opposite arm out to the side.
- Movement:
- Step 1: Press the kettlebell up with the same-side arm, while keeping your eyes on the kettlebell.
- Step 2: Prop yourself up on your opposite elbow, keeping the kettlebell directly over your shoulder.
- Step 3: Raise your hips off the ground and sweep your opposite leg under your body into a lunge position.
- Step 4: Stand up, maintaining the kettlebell overhead.
- Step 5: Reverse the steps to return to the starting position, keeping the kettlebell stable throughout the movement.
Muscles Worked:
- Shoulders: Stabilizes the weight overhead.
- Core: Engaged throughout to stabilize the torso.
- Legs: Supports the movement during transitions.
- Hips and Glutes: Provides power during the standing phase.
- Back: Stabilizes and supports the torso throughout the movement.
Turkish Get-Up Video
30-Day Turkish Get-Up Challenge:
| Day | Turkish Get-Up Repetitions | Notes |
|---|---|---|
| 1 | 5 (each side) | Focus on proper form and technique |
| 2 | 6 (each side) | Control the movement through each step |
| 3 | 7 (each side) | Engage core muscles throughout the exercise |
| 4 | Rest | Active recovery day, stretch or light activity |
| 5 | 8 (each side) | Maintain stability with the kettlebell overhead |
| 6 | 9 (each side) | Ensure smooth transitions between steps |
| 7 | 10 (each side) | Focus on breathing rhythmically throughout |
| 8 | Rest | Active recovery day, stretch or light activity |
| 9 | 11 (each side) | Increase control and stability during the movement |
| 10 | 12 (each side) | Maintain a steady pace and form |
| 11 | 13 (each side) | Engage shoulder stabilizers during the press |
| 12 | Rest | Active recovery day, stretch or light activity |
| 13 | 14 (each side) | Challenge yourself with a heavier kettlebell |
| 14 | 15 (each side) | Focus on full range of motion throughout |
| 15 | 16 (each side) | Maintain balance and stability throughout |
| 16 | Rest | Active recovery day, stretch or light activity |
| 17 | 17 (each side) | Improve coordination between steps |
| 18 | 18 (each side) | Concentrate on keeping the kettlebell stable |
| 19 | 19 (each side) | Increase endurance during the exercise |
| 20 | Rest | Active recovery day, stretch or light activity |
| 21 | 20 (each side) | Focus on smooth transitions and technique |
| 22 | 21 (each side) | Engage core muscles for stability throughout |
| 23 | 22 (each side) | Maintain a controlled pace throughout |
| 24 | Rest | Active recovery day, stretch or light activity |
| 25 | 23 (each side) | Focus on maintaining proper shoulder position |
| 26 | 24 (each side) | Ensure proper alignment throughout |
| 27 | 25 (each side) | Challenge yourself with perfect execution |
| 28 | Rest | Active recovery day, stretch or light activity |
| 29 | 26 (each side) | Increase mindfulness and concentration |
| 30 | 27 (each side) | Finish strong with good form and technique |
Notes
- Progression: Increase repetitions gradually based on your fitness level and comfort with the exercise.
- Form and Technique: Focus on maintaining proper form throughout the challenge to prevent injury and maximize effectiveness.
- Rest Days: Include active recovery days or light stretching to aid recovery and prevent overtraining.
- Consultation: If you’re new to Turkish Get-Ups or any exercise, consult with a fitness professional to ensure proper form and technique.