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"facebook dialogPinterestStyling by Justin Berkowitz. Grooming by Dillon Pena. Casting by Edward Kim at The Edit Desk. Equipment courtesy of the Sports Center at Chelsea Piers. Shorts by Reigning Champ. Shoes by Nike.\n\nDevised by 19th-century wrestlers, the Turkish Getup \"hits the shoulders, chest, core, and legs; unlocks tight joints; and sends your metabolism through the roof,\" says Jon Engum, master kettlebell instructor with strength-training group StrongFirst.\n\nThe exercise takes you from lying flat to standing tall (wrestlers used it to prep for escaping a pin). \"To get off the ground while holding a weight overhead, the entire body must work in cohesion under the load,\" Engum says.\n\nA single rep of the Turkish Getup takes about 30 seconds\u2014something many guys haven't experienced, Engum says. \"Most moves have only one or two steps, and take just a second or two. That's why doing the Getup usually translates to new size, strength, and fat loss.\" Add it to your routine and watch your fitness level rise faster than the Ottoman Empire.\n\nHow It Works\n\n  The Turkish Getup requires more than transferring a weight from point A to point B. Here, we break it down step by step.\n\n[A] (Pictured, top) Lie face-up on the floor, right knee bent with foot flat and left leg extended to a 45-degree angle from your body. Extend your left arm to a 45-degree angle as well, palm facing down, and grasp the handle of a kettlebell in your right hand. Press the kettlebell directly overhead, bell hanging against the back of your forearm. (Hold the bell overhead for the entire exercise.)\n\n\u2022 \u2022 \u2022\n\nfacebook dialogPinterestStyling by Justin Berkowitz. Grooming by Dillon Pena. Casting by Edward Kim at The Edit Desk. Equipment courtesy of the Sports Center at Chelsea Piers. Shorts by Reigning Champ. Shoes by Nike.\n\n[B] Roll to the left, shifting body weight onto your left elbow and forearm, keeping back straight and eyes on the bell.\n\n\u2022 \u2022 \u2022\n\nfacebook dialogPinterestStyling by Justin Berkowitz. Grooming by Dillon Pena. Casting by Edward Kim at The Edit Desk. Equipment courtesy of the Sports Center at Chelsea Piers. Shorts by Reigning Champ. Shoes by Nike.\n\nfacebook dialogPinterest\n\n\u2022 \u2022 \u2022\n\nfacebook dialogPinterestStyling by Justin Berkowitz. Grooming by Dillon Pena. Casting by Edward Kim at The Edit Desk. Equipment courtesy of the Sports Center at Chelsea Piers. Shorts by Reigning Champ. Shoes by Nike.\n\n[E] Rotate left foot slightly to the left and raise and rotate torso so that it's vertical and hips and shoulders are squared toward right leg in a lunge. Take eyes off the bell and look forward.\n\n\u2022 \u2022 \u2022\n\nfacebook dialogPinterestStyling by Justin Berkowitz. Grooming by Dillon Pena. Casting by Edward Kim at The Edit Desk. Equipment courtesy of the Sports Center at Chelsea Piers. Shorts by Reigning Champ. Shoes by Nike.\n\n[F] Shift body weight to right foot and straighten leg, bringing left foot to meet right, and stand tall. Reverse the movement. That's 1 rep.\n\n\u2022 \u2022 \u2022\n\n3 Ways to Use It\n\nAs a Warm-up\n\n  Perform 1 rep without weight, then perform 2 reps with an 8- to 12-kilo kettlebell. Switch sides to complete set.\n\nAs Your Workout\n\n  Perform 10 reps with the heaviest kettlebell with which you can do a perfect rep. Shoot for at least 24 kilos. Switch sides to complete set.\n\nTo Complement Cardio\n\n  Perform 1 rep per side without weight before running, swimming, or cycling. After, perform 3 reps with an 8- , then 10- , then 12-kilo kettlebell. Switch sides to complete set."^^<http://www.w3.org/2001/XMLSchema#string>
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