As I was thinking and designing today’s workout, I realized that we don’t have any workouts involving the Turkish Get-up. After I recovered from my momentary depression, I decided to create one. The Get-up is such a useful move for human movement and true fitness, how dare I neglect it and not make a weekly training without involving it! (LOL) But in all seriousness, this particular move will build strength and mobility at the same time. So it is worthy of time spent on training it.


However, if you are pressed for time, how do you add it in?  That is where we come in. As you know our method of working out is to get in as much as possible with good form in a short period of time. So that is where this week’s workout comes in. If you do this even just one time a week, you will get on your Get-ups (pun intended) and be a heck of a lot happier with your fitness results!



Weekly Workout: The Giddy Up



A very simple workout involving a complex move the T.G.U. and some other fun move such as: overhead presses and snatches!


It is done by doing your first few parts of the Get-up and getting to the windmill portion and then doing a press. Make sure that your shoulder is and stays packed throughout the moves. Also make sure that you are pushing away from the bell as opposed to pressing it up. Then get to your half kneeling position and press again with good form. Finally you will press on top and immediately do 10 snatches. (Or one arm swings if you can’t snatch right now.)


Guys use a 16 k.g. to 24 kg

Girls 10 to 18 kg


If you need a refresher of the get up or lesson on how to do it, Click here  (this post starts at three in order to access the other two from it. just follow the links to see parts one and two) Also of course if you need to learn how to do the get-up, do that first, spend some time on it and come back here to do this session.


The guidelines for success:



KIWK workout of the week- the drop down


  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.
  • Be mindful and deliberate about every move you especially the get-up moves
  • Keep your shoulder down and back as you train with this complex.


Prepare to be challenged and to begin to see changes in your body as you eat well and train with this and our other Weekly Workouts with our brand of fitness!

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Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

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