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How To Do A Turkish Get Up With A Kettlebell

July 17, 2014 by ptpt Leave a Comment

turkish baby getupsThe Turkish Get Up is a great way to build a solid foundation of strength.

Although it can be a bit confusing at first, the get up is perfect for beginners to advanced lifters.

What are some of the benefits?

  1. It builds stability and strength throughout our bodies
  2. It is a fundamental exercise that is great for assessing one’s ability to press overhead.
  3. It will develop stability in the shoulder, through multiple planes of motion.

How To Do A Turkish Get Up With A Kettlebell

Starting Position

Lying on your back, arm locked out, eyes on the kettlebell.  Bend the knee on the same side as the kettlebell and place the opposite arm out at 45 degrees

How to do a turkish get up

2. Roll to Elbow

Using a strong grip, roll towards the support arm and brace yourself with the opposite elbow.  Reposition up onto the hand.

TGU 2

3. Hips High

Both arms straight, eyes on the bell, drive through the bent leg and drive your hips up toward the ceiling.

turkish get up kettlebell

4. Sneak the Leg

 Reposition the straight leg back under your hips

TGU tutorial

5. Lunge position

Sit up tall, while maintaining integrity throughout the arm, shoulder and spine.

TGU how to kettlebell

6. Stand

Stomp through the front foot and stand up tall

TGU 6

To return to the floor, simply step back into a lunge and reverse the steps listed above.  The get up exercise is great for anyone looking to build stability and strength throughout their hips, core and shoulders.  These are perfect for new lifters and athletes alike.  Once the technique is grooved, we can start to increase the load and start working on other get up varieties.

Interested in learning more about kettlebell exercises?

Click here to learn more about our program.

Fill out the form below to schedule your FREE Trial!

Innovative Results was voted #1 gym and personal training program in Orange County, CA.

Filed Under: Blog, Movement - Exercise Tagged With: 1 Gym, 6 Steps, Arm Straight, Bent Leg, bodyweight exercise, It Build, kettlebell, Kettlebell Exercise, Lunge, Physical Exercise, Squat, Standee, Starting Positions, Strong Grip, Support Arm

The Longest 20 Minutes Of Your Life: IR’s Battling Rope Challenge

January 21, 2014 by ptpt 2 Comments

slack ropes Its always important to have a goal, a race, an event or something that motivates you train consistently and with purpose.  Without a reason to show up, working out can easily get pushed to the back burner and fall out of habit.  That’s why we have created a series of challenges throughout our gym and encourage our members to test their fitness level regularly.  One of our favorite challenges is the 20 minute battling rope challenge.

Using a 50′ long, 1.5″ poly cotton blend rope, we perform the alternating wave drill for 20 minutes.  The waves must travel all the way to the anchor point and you cannot stop for the duration of the test.  Simple.

It is difficult, yet safe.

Simple, but effective.

And when people try the ropes for the first time, 20 minutes of continuous work seems impossible.

battling ropes

The battling ropes are challenging, but you can quickly adapt and develop the work capacity to handle long durations of work.   This is perfect for athletes that need to perform for long periods of time, like wrestlers, grapplers, fighters, swimmers and other athletes that want to develop endurance in their grip, arms and shoulders.

Here is a simple training program that we have used multiple times to help people develop the strength, endurance and mental toughness needed to complete the 20 minute Battling Rope Challenge.  There are only two days of training per week and this can be added to most other exercise programs.

Battling Rope 6 Week Workout Plan

Week 1shane 20 min ropes

Mon – 60sec ON, 120sec OFF X 12

Fri – 10sec ON, 50sec OFF X 12

Week 2

Mon – 90sec ON, 90sec OFF X 10

Fri – 15sec ON, 30sec OFF x 16

Week 3

Mon – 120sec ON, 60sec OFF X 8

Fri – 20sec ON, 20sec OFF X 20

Week 4

Mon – 4min ON, 45sec OFF X 4

Fri – 30 ON, 15 OFF X 24

Week 5 kevin-battling-ropes

Mon – 8min ON, 30sec OFF X 2

Fri – 40sec ON, 10sec OFF X 20

Week 6

Monday – 16 Min ON X 1

Fri – TEST – 20 minutes straight!

We have done this time and time again with our members, our athletes and our coaches.

Conquering this challenge will build a high level of fitness, work capacity, confidence and mental toughness.  So keep us posted on your training and let us know when you achieve the 20 minute mark!

Interested in learning more about the battling rope system and how it can help you reach your goals this year?

Fill out the form below, and one of our award winning coaches will help you get started.

Innovative Results was voted #1 Gym and Personal Trainers by MYFOXLA’s Hotspot.  Their unique programming supports Orange County’s active lifestyles.  Perfect for all of you hikers, bikers, surfers, skaters, mountain bikers and other outdoor enthusiasts.

Filed Under: Blog, Movement - Exercise Tagged With: 1 Gym, 6 Week Workout, Athlete, battle rope exercises, battling ropes, Costa Mesa, fitness challenge, Fitness Level, goal, Innovative Results, john brookfield, Poly Cotton Blend, Ropes, Simple Train, training, Training Programs, Week Workout Plan

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Innovative Results

2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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