The Turkish Get-Up is a highly effective core exercise that was used in gyms during the early 20th century before all the modern expensive fitness equipment. It works your arms, shoulders, obliques, hip flexors, quads, glutes, and other muscles.

Here is how to do the Turkish Get-Up:

• With your left hand, pick up a dumbbell that is heavy enough to challenge you.

• Lie on floor, on your back and push the weight upward until the arm is fully extended. Keep the weight in this fully extended upward position throughout the exercise.

• Flex your left leg while keeping the foot flat on the floor and the heel as close to your butt as possible.

• Engage your abs, rolls slightly to the right, and start to lift your trunk, using your right arm for leverage and balance until you are kneeling. Press your right shoulder down and away from your ear and, while pushing off your left foot, lift your right hip and slide your right leg underneath you, until you are resting on your right knee. At this point, your planted right arm, head, and raised left arm will be aligned and your truck will be turned slightly to the right.

• Push off your right hand, twist your trunk so it is vertical and straight, and rise until you are kneeing fully on the right knee with the left leg flexed to 90 degrees.

• Push off your left foot, and pull the right leg forward until you are standing with the weight still fully extended overhead.\

• Reverse the process to get back to the starting position. Then shift the weight to the other hand and repeat. This will complete one rep.

Start with 5 reps and work up to 10 reps, then increased the weight.

Do a YouTube search for videos on how it is done.

THE BEAR: another multiple muscle group workout

All you need is a pair of dumbbells that you can manage with some challenge.

Warning: If this is the first exercise in your workout, ensure you are warm and that you have done some dynamic stretching—slow and controlled movement as you go into the stretch, holding for a long one count, and then slow and controlled movement as you come out of the stretch.

You must complete the entire evolution, items 1 through 3 below, within one minute.

• While standing, hold your arms at your sides with the dumbbells against your thighs. Go into a half squat, making sure to keep your back straight.

• Stand, as you rise, rotate the dumbbells (so your palms face upward) and complete a biceps curl as you transition out of the squat.

• With the dumbbells at your shoulders, execute a shoulder press. Re-rack the dumbbells to your shoulders ans then lower them as you enter the next squat.

Repeat steps 1 through 3 until fatiqued.

This exercise will push you mentally and physically. Add a weight vest to up the ante.