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Energising workout no.19: build functional strength and stability with Turkish get ups

Posted by Janine George for Strong Women Training Club

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Are those curls, presses and thrusts really building you a body that functions as well outside the gym as it does in it? Impressive as those moves are, we need to improve functional strength and stability to be strong for life. And that’s exactly what you’ll find in this Strong Women Training Club workout.

With skill-based, weighted moves like Turkish get-ups, lunges and squat-to-twists, you’ll be building a core that supports you in the movements you actually practice in your day-to-day life like walking, bending and turning. Style over substance sessions? We don’t know them. 

ENERGISER CIRCUIT: forward lunges 

  1. Hold a dumbbell in each hand with your arms straight by your side.
  2. Stand tall with a neutral spine, pulling your belly button towards your spine to engage your core.
  3. Lift your right foot off the floor and take a big step forwards. As you do, bend your left leg to bring the knee close to the floor. Your right thigh should be parallel to the floor.
  4. Ensure your back remains flat during the move, rather than arching through the spine.
  5. Press through your right foot and squeeze your core to lift back to standing.