An Amazing Total Body Workout: The TGU

May 26, 2017

If you know the Turkish Get-up, then you know what I'm talking about.  If you don't, then you're in for a treat!

Whether it's your first time or you're simply bored with your Turkish Get Up practice, check out my video below along with my Turkish Pieces workout variations.  This will not only help teach the movement and improve technique, but it is also an amazing workout!

Turkish Pieces 

Sample Workout:

  • Floor press x5
  • Sit-up & reach x5
  • Bridge x5
  • Sweep x5
  • Side bend x5
  • Lunge x5
  • Shoulder press x5

Switch hands & do all the movements in reverse order!

The Portable Kettlebell (PKB) combines the versatility and effectiveness of the iron kettlebell with the stabilization requirements AND versatility of sandbag training.

Other variations:

  • Set a timer for 15 or 20 seconds instead of doing a set number of reps
  • Hold the weight overhead, in a modified rack position, or lose the weight altogether- whatever is safest for your shoulder!
  • Break the TGU down even further- use your imagination!


Unstable load training recruits the stabilizer muscles in your body in ways that solid or more stable weight can't. You simply get more bang for your buck, pound-for-pound, when training with the PKB versus an iron kettlebell.


Check with your healthcare provider before beginning any new workout routines.


Author bio: Jen Yao is a ranked sports kettlebell athlete, coach and founder of Fit Life Therapy, specializing in Active Release Techniques therapy and mobility training.

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