Ever felt the desire to look like an extra on the set of 300?
Lucky for you, the “gladiator get-up” will give you functional strength and rock-hard abs by unleashing hell on your core.
As an evolution of the “Turkish get-up,” it might feel familiar to some of you. However, the gladiator promises to give the results you’re looking for without requiring endless repetitions.
So grab a 10kg dumbbell and set your countdown timer to 10 minutes, because this is how you do the gladiator get-up:
Lie down on the floor in a comfortable position before bending your left leg and raising the dumbbell over your chest with your left hand. Prop yourself up on your right elbow before pressing the weight upwards.
Between each step, pause to increase your tension time (very important for building and cutting muscle, but be careful not to overexert yourself).
Using your right arm, lift yourself (and the dumbbell) higher. Remember to keep your palm flat on the ground and try to keep your eyes focused on the weight.
Squeeze your glutes while lifting your hips off the ground and push through your right arm. Now twist while driving yourself all the way up and twist again so you’re in a full right-side plank.
Finally, with your arms perfectly aligned and perpendicular to the ground, slowly lift your left leg into a star position.
Pause to increase your tension time (very important for building and cutting muscle, but be careful not to overexert yourself).
At the end of step 4, hold for a total of 10 seconds before reversing back into your starting position to switch sides.