You’ll start out with two, untimed exercises done for 10 reps each and then rest for 30 seconds. After that rest, you will run through a gauntlet of 10 exercises in a row, each at 30 seconds. That’s 5 minutes of work without rest. These exercises are a mix of bodyweight and kettlebell movements, including core. Rest as needed after the entire round and then repeat 2-3 more times.
Rest 30 seconds
Complete the following list for 30 seconds each with no rest:
Rest and repeat
For this workout, you’ll follow a Tabata clock for much of the time. Tabata means 20 seconds of work followed by 10 seconds of rest. If you don’t already have a Tabata feature on your current timer app, I would suggest you download one. You’ll use it again in future workouts.
Each tabata cycle will consist of 3 exercises repeated in a sequence for 3 rounds. You’ll then put all 3 movements together in a 2 minute flow.
So technically this workout doesn’t have a true end point, but let’s just say 10 rounds is a great goal. Or 30 minutes. Whichever comes first. You’ll ladder the following exercises up each round until you’ve reached your limit. Reps are done on each side in order. The first few rounds are a lot of switching hands back and forth until you settle into the larger rep rounds. Take this at your own pace and rest as needed.
So to be clear, you’ll do just one rep on each side during round 1, 2 reps on each side during round 2, and so on. Complete all of the reps for each exercise before switching to the next.
Time to throw around some big bells. Complete 3-4 sets of each before moving on.
Here’s another fun complex to make your Turkish getup even more meaningful. Just as previous variations, the complex movements are done at the top, standing position of the TGU. You will work through 3 rounds, and each round will get more difficult. Each set within a round will also increase the number of complex reps you are doing. You’ll do 3 sets on each side per round.
Set 1: 4 Windmills, Set 2: 6 Windmills, Set 3: 8 Windmills
Set 1: 6 of each, Set 2: 8 of each, Set 3: 10 of each
Set 1: 8 of each, Sets 2: 10 of each, Set 3: 12 of each
These days can be implemented any time during the week. If your body is telling you to rest, listen to it! But remember the motto of No Days Off Fitness: Move Every Day. If you can, find another activity you enjoy doing and supplement that in on these days. Hiking, Yoga, biking; the list goes on!