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Try This: The old-school half Turkish get-up

Los Angeles Times. 
[Record Source: Los Angeles Times]
For a stronger body and greater mobility, steal this old-school exercise from wrestlers. Called the half Turkish get-up, it's a total body workout all in one move, says Amy Dixon, celebrity personal trainer and head of group fitness at Equinox Santa Monica, who uses it in her "Give Me 10: Core Cuts" DVD. All you need is one hand weight. Women should use a dumbbell or kettle bell that's 5 to 10 pounds; men can use up to a 15-pound weight.
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