Complete Full-Body Strength and Movement Workout

A balanced full-body workout should challenge more than one muscle group or movement pattern.

This session combines:

• Getting down to and up from the floor
• Lower-body strength
• Hip strength
• Single-leg control
• Upper-body pulling strength
• Upper-body pushing strength
• Shoulder stability
• Core and trunk control
• Cardiovascular conditioning

The exercises include:

• Turkish get-ups
• Goblet squats
• Hip bridges
• TRX rows
• Step-ups
• Floor presses
• SkiErg conditioning

Each exercise has a different role.

The Turkish get-up challenges whole-body coordination and your ability to move between the floor and standing. Goblet squats and hip bridges develop lower-body strength. Step-ups add a single-leg challenge. TRX rows and floor presses provide a balance of upper-body pulling and pushing, while the SkiErg finishes the session with conditioning.

The result is a reasonably complete whole-body workout that can be adjusted for different experience levels.

Workout Overview

This session has three sections.

Part A: Turkish Get-Ups

Complete:

• 3 Turkish get-ups on each side

Rest as required between repetitions.

Part B: Full-Body Strength Circuit

Complete three rounds:

• 8 goblet squats
• 8 hip bridges
• 8 TRX rows
• 8 step-ups on each leg
• 8 floor presses on each side

Rest as needed between exercises and rounds.

Part C: SkiErg Conditioning

Complete:

• 5 minutes on the SkiErg

Use a sustainable pace that allows you to maintain good technique throughout the full five minutes.

The original workout was designed to be completed in 60 minutes or less.

Choose Your Starting Level

You do not need to complete the full workout exactly as written.

Beginner or Returning to Training

Complete:

• 1 Turkish get-up or partial get-up on each side
• 2 rounds of the strength circuit
• 2–3 minutes on the SkiErg

Use manageable weights, a suitable step height and an appropriately angled TRX row.

Intermediate

Complete:

• 1–2 Turkish get-ups on each side
• 3 rounds of the strength circuit
• 3–5 minutes on the SkiErg

Choose loads that feel challenging while allowing consistent technique.

Experienced

Complete the original version:

• 3 Turkish get-ups on each side
• 3 strength rounds
• 5 minutes on the SkiErg

Increase the challenge through appropriate load and movement quality rather than trying to rush through the workout.

This Is One Workout, Not a Complete Training Program

This article provides one workout. It is not a complete training program.

A workout tells you which exercises to complete during one training session.

A program looks at the bigger picture. It determines:

• Which exercises are appropriate for you
• Which physical qualities need the greatest attention
• How often you should train
• How your sessions fit together across the week
• How much weight and training volume you should begin with
• How training fits around sport, work and other physical activities
• How much recovery you need
• When exercises should be progressed
• When your program needs to be modified
• Whether your training is moving you towards your goals

This workout includes squatting, stepping, pushing, pulling, hip extension, floor movement and conditioning.

A complete program would also consider whether you need:

• More hip-hinge strength
• Loaded carrying
• Overhead strength
• Rotational strength
• Power
• Balance
• Longer-duration aerobic work
• Mobility or recovery work

It would also consider what you trained previously, what you will train next and how your body is responding over time.

The workout provides today’s session. Your program determines how that session contributes to your longer-term development.

Who Is This Workout For?

This workout may suit someone who:

• Has some previous strength-training experience
• Wants to develop balanced whole-body strength
• Is comfortable using kettlebells, dumbbells and suspension straps
• Wants to combine strength and conditioning
• Can perform suitable floor-based movements
• Has approximately 45–60 minutes available

The broad structure can be adapted for beginners, but the Turkish get-up is a technically demanding movement that normally requires instruction.

Someone unfamiliar with Turkish get-ups should begin with a partial get-up or another suitable floor-to-standing exercise rather than trying to learn the full movement while fatigued.

Someone currently managing an injury or pain may need individual guidance regarding exercise selection, range of movement, weight and total training volume.

Equipment You Will Need

Depending on the variations used, you will need:

• One or two kettlebells or dumbbells
• A TRX or similar suspension trainer
• A stable exercise step or box
• An exercise mat
• A SkiErg
• A timer

You may need different weights for different exercises.

The most appropriate weight for a Turkish get-up may not be the best weight for a goblet squat or floor press.

Using different loads allows each exercise to provide an appropriate challenge.

Part A: Turkish Get-Ups

Complete up to three repetitions on each side.

The Turkish get-up involves moving from lying on the floor to standing while controlling a weight above the shoulder, then reversing the sequence to return to the floor.

It combines several positions and movement transitions within one exercise.

Because it is technically demanding, each repetition should be deliberate rather than rushed.

What Does the Turkish Get-Up Develop?

Turkish get-ups can help develop:

• Whole-body coordination
• Shoulder stability
• Core and trunk control
• Hip mobility
• Lower-body strength
• Balance
• Awareness of body position
• Confidence moving between the floor and standing
• The ability to maintain control through several movement transitions

The exercise requires different areas of the body to work together.

Your shoulder must remain stable while your trunk controls rotation and your hips and legs help you move through kneeling and standing positions.

Daily-Life Carryover

The ability to move confidently between the floor and standing is valuable in everyday life.

It may support activities such as:

• Getting up from the floor
• Playing with children or grandchildren
• Gardening
• Completing household tasks at floor level
• Moving through kneeling positions
• Recovering after sitting or lying on the ground
• Maintaining confidence during outdoor activities

The full Turkish get-up is more complex than most daily tasks, but it trains several qualities involved in moving safely and confidently through different positions.

Sporting Carryover

Whole-body coordination, shoulder stability and the ability to control rotation may support activities involving:

• Throwing
• Racquet sports
• Swimming
• Grappling
• Contact sports
• Climbing
• Paddling
• Ground-based sporting movements

The Turkish get-up does not directly reproduce these skills. It develops general control, stability and movement awareness that may support them.

Turkish Get-Up Coaching Tips

The Turkish get-up contains several stages. Follow the sequence demonstrated by your coach.

General priorities include:

• Keeping your eyes on the weight during the early stages
• Maintaining a stable shoulder position
• Moving through each stage deliberately
• Using your free hand and planted foot to create support
• Avoiding rushed transitions
• Maintaining control through your trunk
• Establishing balance before moving to the next position
• Reversing the sequence carefully
• Placing the weight down safely

The exercise should not feel like a race from the floor to standing.

Pause when needed and establish control at each position.

Turkish Get-Up Modifications

Possible starting variations include:

• Performing the movement without weight
• Completing only the roll-to-elbow stage
• Progressing from elbow to hand
• Completing a half get-up
• Using a light shoe or small object balanced on the fist
• Practising the kneeling transitions separately
• Performing supported floor-to-stand practice

A partial get-up can still provide useful shoulder and trunk training without requiring the entire movement.

Part B: Full-Body Strength Circuit

Complete three rounds of the following five exercises.

B1. Goblet Squat

Complete eight repetitions.

The goblet squat is performed while holding a kettlebell or dumbbell in front of the chest.

The front-loaded position adds resistance while also acting as a counterbalance.

What Do Goblet Squats Develop?

Goblet squats can help develop:

• Quadriceps strength
• Glute strength
• General leg strength
• Hip, knee and ankle coordination
• Squat technique
• Core and trunk stability
• Confidence moving into and out of a lowered position

The movement trains the hips, knees and ankles to work together as you lower and stand.

Daily-Life and Sporting Carryover

Squat strength contributes to activities such as:

• Sitting down and standing up
• Getting out of a low chair
• Picking up an object from the floor
• Gardening
• Climbing stairs
• Getting into and out of a vehicle
• Moving through low positions

Lower-body strength developed through squatting may also support:

• Running
• Jumping
• Landing
• Cycling
• Hiking
• Changing direction
• Court and field sports

The goblet squat develops general leg strength and control rather than reproducing those activities exactly.

Goblet Squat Coaching Tips

Focus on:

• Holding the weight securely near your chest
• Keeping your feet firmly planted
• Allowing your knees to track in the same direction as your toes
• Lowering through your hips and knees
• Maintaining a controlled trunk position
• Using a depth you can manage
• Driving through the floor to stand
• Finishing tall without leaning backwards

Your ideal stance and depth will depend on your mobility, proportions and experience.

Goblet Squat Modifications

Possible alternatives include:

• Bodyweight squats
• Sit-to-stands
• Squats to a box
• Supported squats
• Heel-elevated squats
• A shallower range of movement
• Leg-press variations

B2. Hip Bridge

Complete eight repetitions.

The hip bridge is performed lying on your back with your feet planted on the floor.

Drive through your feet and lift your hips before lowering under control.

What Do Hip Bridges Develop?

Hip bridges can help develop:

• Glute strength
• Hip extension
• Hamstring contribution
• Pelvic control
• Core and trunk stability
• Awareness of using the hips to produce force

Hip extension occurs when the body moves from a bent hip position towards standing.

Daily-Life and Sporting Carryover

Hip strength contributes to activities such as:

• Standing up from a chair
• Climbing stairs
• Walking uphill
• Lifting from the ground
• Getting up from a low position
• Moving equipment

It is also involved in:

• Running
• Sprinting
• Jumping
• Cycling
• Accelerating
• Changing direction

The hip bridge provides a controlled way to strengthen this action from the floor.

Hip Bridge Coaching Tips

Focus on:

• Keeping your feet firmly planted
• Driving through the floor
• Lifting through your hips
• Maintaining control through your ribs and pelvis
• Avoiding excessive arching through the lower back
• Pausing briefly at the top
• Lowering under control

The goal is to create movement through the hips rather than forcing additional range through the lower back.

Hip Bridge Modifications and Progressions

Possible options include:

• Reducing the range of movement
• Adjusting foot position
• Holding the top position isometrically
• Adding a resistance band
• Adding weight across the hips
• Performing single-leg bridges
• Progressing to a bench-supported hip thrust

B3. TRX Row

Complete eight repetitions.

The TRX row is an upper-body pulling exercise performed using suspension straps.

Your body angle determines much of the difficulty.

Standing more upright generally makes the exercise more manageable. Moving your feet further forward and creating a more horizontal body position increases the challenge.

What Do TRX Rows Develop?

TRX rows can help develop:

• Upper-back strength
• Lat strength
• Arm and grip strength
• Shoulder-blade control
• Core and trunk stability
• Whole-body coordination

The exercise requires you to pull your body towards the handles while maintaining an organised trunk position.

Daily-Life and Sporting Carryover

Pulling strength is useful when:

• Opening a heavy door
• Pulling an object towards you
• Moving furniture or equipment
• Holding onto a support
• Climbing
• Handling luggage
• Completing physical work

Upper-body pulling strength may also support:

• Swimming
• Rowing
• Paddling
• Climbing
• Racquet sports
• Grappling
• Contact sports

A TRX row builds general pulling strength and shoulder control rather than reproducing those activities exactly.

TRX Row Coaching Tips

Focus on:

• Establishing a secure grip
• Keeping your feet firmly positioned
• Maintaining control through your trunk
• Pulling your chest towards the handles
• Keeping your shoulders controlled
• Allowing your shoulder blades to move naturally
• Avoiding excessive shrugging
• Lowering your body under control
• Maintaining a consistent body position

Do not shorten the range or lose trunk control merely to complete more repetitions.

TRX Row Modifications

Possible alternatives include:

• Standing more upright
• Reducing the range of movement
• Using a staggered stance
• Cable rows
• Resistance-band rows
• Bench-supported dumbbell rows
• Chest-supported rows

B4. Step-Up

Complete eight repetitions on each leg.

The step-up requires you to produce force through one leg while controlling your balance and body position.

The height of the box or step should be selected according to your strength, mobility and experience.

What Do Step-Ups Develop?

Step-ups can help develop:

• Quadriceps strength
• Glute strength
• Single-leg strength
• Balance and coordination
• Hip and knee control
• The ability to produce force through one leg

Because each side works separately, the movement may also reveal differences in strength or control.

Daily-Life and Sporting Carryover

Step-ups closely relate to activities such as:

• Climbing stairs
• Stepping onto a curb
• Walking uphill
• Hiking
• Carrying something upstairs
• Getting into a high vehicle
• Moving over uneven ground

Single-leg strength also contributes to:

• Walking
• Running
• Accelerating
• Jumping
• Landing
• Changing direction
• Pushing off during court and field sports

Step-Up Coaching Tips

Focus on:

• Placing your whole foot securely on the step
• Selecting a height you can control
• Keeping your knee moving in the same direction as your toes
• Driving through the foot on the box
• Limiting assistance from the trailing leg
• Standing tall at the top
• Lowering under control

The highest box is not automatically the best choice.

A box that is too high may cause you to rotate, lose balance or push excessively from the lower leg.

Step-Up Modifications

Possible alternatives include:

• A lower step
• Supported step-ups
• Bodyweight step-ups
• Sit-to-stands
• Split squats
• Reverse lunges
• Squats to a box

B5. Floor Press

Complete eight repetitions on each side.

The floor press is performed lying on the floor while pressing a kettlebell or dumbbell above the chest.

It can be completed with one arm at a time or with both arms, depending on the version prescribed.

The original workout specifies eight repetitions on each side, suggesting a single-arm floor press.

What Does the Single-Arm Floor Press Develop?

Single-arm floor presses can help develop:

• Chest strength
• Triceps strength
• Shoulder strength
• Pressing control
• Core and trunk stability
• Control under an uneven load
• Differences in strength between sides

Because the weight is held on one side, your trunk must resist rotating towards the working arm.

The floor also limits how far the upper arm travels behind the body, which may make the movement more manageable than some bench-press variations.

Daily-Life and Sporting Carryover

Pushing strength is useful when:

• Opening a heavy door
• Moving furniture
• Pushing a trolley
• Getting up from the floor
• Handling equipment
• Supporting the body through the arms
• Completing household or manual tasks

Upper-body pushing strength may also support:

• Throwing
• Racquet sports
• Contact sports
• Bracing
• Pushing against another player
• Gymnastics and climbing positions

The floor press develops general pressing strength rather than reproducing these activities directly.

Floor-Press Coaching Tips

Focus on:

• Setting the weight down safely before beginning
• Keeping your feet and body stable
• Maintaining control through your ribs and trunk
• Keeping your wrist positioned over your forearm
• Lowering the weight under control
• Allowing the upper arm to contact the floor gently
• Pressing the weight to a stable position
• Avoiding excessive trunk rotation
• Returning the weight safely at the end of the set

Floor-Press Modifications

Possible alternatives include:

• Using a lighter weight
• Pressing with both arms
• Dumbbell floor presses
• Cable presses
• Incline push-ups
• Wall push-ups
• Machine chest presses

Part C: Five-Minute SkiErg

Finish the session with five minutes on the SkiErg.

The aim is to use a pace you can maintain across the full interval.

This does not need to be an all-out effort.

What Does the SkiErg Develop?

The SkiErg can help develop:

• Cardiovascular fitness
• Upper-body pulling endurance
• Lat and triceps endurance
• Trunk control
• Coordination between the arms, trunk and legs
• Whole-body work capacity

It provides a low-impact conditioning option because it does not involve running or repeated landing.

Why Finish with the SkiErg?

The strength circuit challenges several muscle groups but includes rest between exercises and rounds.

The SkiErg asks the body to work continuously for a longer interval.

It can help develop the ability to:

• Maintain effort over time
• Coordinate repeated whole-body movement
• Recover between repeated pulls
• Continue working while breathing rate is elevated

SkiErg Coaching Tips

Focus on:

• Beginning each pull from a tall position
• Using the trunk and hips rather than only the arms
• Pulling the handles down smoothly
• Maintaining a consistent rhythm
• Allowing the handles to return under control
• Selecting a pace you can sustain
• Avoiding an unnecessarily aggressive first minute

A strong finish is generally better than beginning too hard and losing technique or pace halfway through.

Why Do These Exercises Work Well Together?

This workout includes several major movement patterns.

The Turkish get-up challenges whole-body coordination and floor-to-standing movement.

The goblet squat develops bilateral lower-body strength.

The hip bridge develops hip extension.

The step-up adds single-leg strength and balance.

The TRX row develops upper-body pulling strength.

The floor press develops upper-body pushing strength.

The SkiErg adds cardiovascular conditioning.

Together, these exercises challenge:

• Squatting
• Stepping
• Pushing
• Pulling
• Hip extension
• Trunk stability
• Shoulder control
• Floor movement
• Conditioning

The balance between rows and floor presses gives the upper body both a pulling and pushing exercise.

The combination of goblet squats, hip bridges and step-ups develops the lower body through different positions and movement patterns.

However, it is still one workout rather than a complete program.

A complete program would determine whether you also need heavier hinging, loaded carries, rotational strength, overhead work, power or longer aerobic sessions during the week.

How Hard Should the Workout Feel?

The Turkish get-ups should feel controlled and deliberate rather than rushed or exhausting.

The strength circuit should become progressively challenging, but you should maintain consistent movement quality.

The SkiErg should increase your breathing rate while allowing you to maintain an organised rhythm.

Reduce the load, repetitions or number of rounds if:

• You lose control during the Turkish get-up
• The weight becomes unstable above your shoulder
• Your squat depth or position changes significantly
• Your hips or lower back lose control during the bridge
• Your TRX row becomes dominated by momentum
• You repeatedly lose balance during step-ups
• Your trunk rotates significantly during the floor press
• Your technique deteriorates noticeably between rounds
• You experience pain rather than normal muscular effort

Completing two controlled strength rounds is generally more useful than forcing yourself through three with poor technique.

How Can You Progress the Workout?

Progress one variable at a time.

You could:

• Add another controlled Turkish get-up
• Increase the weight used for one exercise
• Improve your Turkish get-up transitions
• Use a deeper goblet squat range
• Add resistance to the hip bridge
• Move your feet further forward during the TRX row
• Use a slightly higher step
• Increase the floor-press weight
• Add a strength-circuit round
• Increase the SkiErg pace slightly
• Extend the SkiErg interval gradually
• Reduce rest periods slightly

You do not need to progress every exercise during the same session.

Your lower-body strength may improve faster than your shoulder stability, or your TRX row may progress more quickly than your Turkish get-up.

Progress should reflect the quality of your previous training rather than simply your ability to finish the workout.

How Adaptive Strength Builds an Individualised Training Program

At Adaptive Strength, we do not simply give every member the same workout of the day.

Each member follows an individualised strength-training program based on their:

• Goals
• Current strength and fitness
• Training experience
• Injury and medical history
• Movement ability
• Weekly availability
• Sporting and recreational activities
• Response to previous training

Your sessions form part of a planned program rather than a collection of unrelated workouts.

A complete program considers:

• Which exercises are most appropriate for you
• Which physical qualities need the greatest attention
• How your training sessions fit together across the week
• How much training you can currently tolerate and recover from
• How your strength work fits around sport, work and other activities
• When an exercise, weight or training volume should be progressed
• When your program needs to be modified

Two members may train beside each other while following completely different programs because they have different goals, starting points and training histories.

One person may practise a partial Turkish get-up without weight while another uses a heavier kettlebell through the full movement. One may perform a supported sit-to-stand while another completes loaded goblet squats.

Both can receive an appropriate challenge within the same supervised small-group environment.

Our coaches supervise each session, monitor how you are moving and make adjustments when required. Your program can then gradually progress as your strength, confidence and physical capacity improve.

The value is not simply being given a list of exercises.

It is having a program designed for you, coached properly and progressed over time.

Should You Try This Workout?

This workout may be useful if you are familiar with Turkish get-ups, goblet squats, TRX rows, step-ups and floor presses and can select suitable weights and variations.

However, one online workout cannot assess your technique, injury history, current ability or how the session should fit into the rest of your training week.

That is the difference between completing a workout and following an individualised training program.

Looking for a More Personalised Approach?

Adaptive Strength provides individualised strength programs within a supportive, supervised small-group training environment in Booragoon.

Your program is built around your:

• Current ability
• Training experience
• Goals
• Injury history
• Exercise preferences
• Weekly schedule

Our strength coaches, physiotherapists and Exercise Physiologist work together to help members progress from their current starting point towards greater strength, confidence and long-term physical capacity.

Whether you are returning after an injury, getting back into exercise or looking for a more structured approach to training, the first step is an initial consultation and movement assessment.

Book a quick chat with Adaptive Strength to find out whether our approach is right for you.