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The Ultimate Home Gym Exercise
FTF #112
Hey there - it’s Don.
Happy Friday!
If you are new to the newsletter, my name is Don and I own Layman’s Fitness, which is a business that helps Christian guys lose weight and build strength all at home.
For the entire month of November, any guy who signs up for the Kettlebell Strength System will get a FREE month of coaching.
⬇️ Here’s where you can click to learn more
Let’s jump into this week’s Fit Tip Friday!
🔎 In This Fit Tip Friday
Inside you’ll find:
The ultimate home gym exercise
Walking for 2-5 minutes after eating can help regulate blood sugar
How to fix full back pain with just a tennis ball, 15 minute workout, and more…
First time reading? Sign-up here.
Tip: The Ultimate Home Gym Exercise
Click here to read this on the Layman’s Fitness website
In the last 10 years of training at home, I’ve tried a lot of different exercises, modalities, and equipment.
But I think there’s one movement that takes the cake for the best return in terms of time, space, equipment, effectiveness, mobility, strength, and endurance. And that’s the Turkish Get-Up.
At first, I thought the get-up was the most ridiculous and useless exercise. It just looked… weird. And pointless. So I avoided it for months when I started training with kettlebells.
Then I tried it with a heavy weight… and I couldn’t do it. And then I was hooked.
Here are three reasons why I think the Turkish Get-Up is the ultimate home gym movement.
The physical challenge
The entire point of the get-up is to stay under the weight. And that weight wants to go everywhere except to stay above you.
That physical challenge taxes every muscle in your body. Every time. It feels a lot more like a wrestling match with an iron cannonball than anything else.
The mental challenge
The get-up is a technical movement that requires focus. The heavier weights I used for get-ups (32kg, 40kg, 48kg…), the more focus that piece of iron demanded. It’s similar to the focus needed needed when competing in a sport.
The efficiency & effectiveness
The get-up is the king of compound exercises. In the 30 seconds it takes to do the movement, every movement category is accounted for. It’s a bit of push, hinge, carry, core and lunge, all blended together in one.
You only need one kettlebell. If you have space to do a push-up, you have space to do a get-up.
And once you start stacking get-ups (doing doubles, triples, quadruples…) your heart rate gets elevated just like it would if you were running uphill.
🔎 Finds/Resources This Week
Here are some of my favorite finds/resources this week.
Top find
Walking for 2-5 minutes after eating can help regulate blood sugar (more)
Lots of medical speak in this study. Here’s the summary:
After eating, walking > standing > sitting. Just for a few minutes. This can help better regulate blood sugar.
Try it and see how you feel.
Other finds
What’s New From Layman’s Fitness
New 15 minute kettlebell workout (more)
👍 Thanks for reading!
I’ll see you next week.
When you sign-up for the Kettlebell Strength System by November 30th you’ll receive a FREE month of coaching.
⬇️ Here’s where you can click to learn more
Be strong,
Don
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