Turkish Get-Ups (TGUs) are often called the thinking athlete’s exercise part strength, part coordination, part mobility. With this challenge, you’ll accumulate 100 Turkish Get-Ups over 7 days, building body awareness and total-body resilience along the way.
“Mastery isn’t rushed. 100 reps teaches control.”
— RB100.Fitness
Why the Turkish Get-Up?
- Engages multiple planes of movement
- Strengthens shoulders, core, hips, and grip
- Enhances proprioception and joint control
- Reduces injury risk by training in transitions
- Requires concentration and breath control
Whether you use a kettlebell, dumbbell, sandbag, or just your bodyweight, each rep is a deliberate journey — from the ground to standing and back.
The 100-Rep Plan
You don’t need to do 100 in one session. Spread it out:
- Day 1–3: 10–20 reps per day (light to moderate load)
- Day 4–6: 15–20 reps, increase focus on technique and breath
- Day 7: Finish with a form-focused final set — aim for quality
Use both sides equally: 50 reps per side.
Tip: Film yourself or use a mirror — self-coaching is powerful with TGUs.
Equipment Options
- Kettlebell (preferred for balance and grip)
- Dumbbell
- Sandbag or Loadable Trainer
- Bodyweight (for learning phase)
No gear? No problem. You can still practice the movement pattern unloaded.
Programming Suggestions
- Warm up with shoulder circles and hip bridges
- Use as a warm-up or strength skill set before training
- Pair with #28: 100 Minutes of Weekly Mobility
- Add to your #29: Sunday Meal Prep Routine for active recovery
Recovery Tips
- Stretch hip flexors, obliques, and thoracic spine
- Use foam rolling from #30: Spend 100 Minutes Foam Rolling
- Sleep well and hydrate — especially shoulder joints
