Zhang called the Turkish get-up her favourite exercise. "It's so technical and works your entire body." It looks complicated at first, but gets easier once you do it a few times, she added. You can also start with a Half-Turkish get-up and work your way to the full.
- Begin lying on your back. Hold a weight (a dumbbell or kettlebell) in your right hand and point your right toward the ceiling. Bend your right knee. Your left arm should be out to the side and a little lower than your shoulder.
- Push from your left hand to come to sitting. Keep your eyes on your right hand and your right arm in the air. Lean onto your left hand to prepare you for your next move.
- Press down into your left hand to lift your pelvis off the ground. Keep your eyes trained on your right hand.
- Shoot your left leg backward, putting weight on your left knee, which you should place directly under your left hip. Your arms should be in a straight line with left hand on the floor and right hand toward the ceiling. You are bent to the left, but your eyes will still be focusing on the right hand.
- Push off the floor with your left hand, so you're in a lunge position with your torso upright. Keep looking up at your right hand.
- Push off your left foot to come to standing. Bring left leg forward to meet the right.
- Reverse the sequence to return to starting position on floor.
- This counts as one rep.
Check out this video to see the move in full.