I may be a fitness buff, but my history and geography skills aren’t quite up-to-par, so I’m not quite sure how of why this exercise is “Turkish.” But the “Get-Up” part is easy to understand once you’ve tried this move.
To complete a Turkish Get-Up, you lie on your side, with a dumbbell in one hand. The dumbbell should be held out at arm’s length. From this position, you simply stand, while keeping the dumbbell overhead at an arm’s length. This means you only have one arm and two legs to help you both stand and push the weight of that dumbbell up as you stand.
This exercise can be difficult to learn, but if you can do 3-4 sets of 5-10 Turkish Get-Ups per side, then you are probably in pretty good shape!
2) Swing Squats
For this exercise, hold a dumbbell or a kettlebell down by your feet with one outstretched arm, then drop into a squat position with your butt pushed behind you, your back straight, and your heels firmly planted. Now, stand about halfway up as you begin to swing the dumbbell up, quickly reverse direction and drop down into a full squat position again, then powerfully stand as you swing the dumbbell overhead.
If you do this exercise as explosively as possible, which I highly recommend, you will find that your heart rate will get very high with just a few repetitions, making the swing squat both a cardiovascular and strength building exercise.