Many of us get in a rut at the gym, repeating the same weight-lifting routines day after day.

Time to shake things up with one of my favorite exercises — the Turkish Getup, a fun, sometimes evil move that works your whole body.

Just lie down on the floor and then get up while holding a weight over your head. It sounds simple to do. But it is not easy.

The Turkish Getup is a functional move that requires all of your muscles to engage. It is a great choice on the days when you don't have a lot of time and you need a quick workout.

For those who do almost all machine training, this move will humble you and make you realize just how isolating and nonfunctional machine training can be.

I've seen guys who think they are strong because they can sit on a leg press and push several hundred pounds. Yet they've struggled to hold a 15-pound weight over their head and get off the floor.

This move also is easy to perform at home because it doesn't take a lot of weight to test your abilities.

Here is how you do it:

Get a weight

You'll need a weight, kettlebell or sandbag that fits your skill level. People with little or no weightlifting experience should do this exercise without a weight to start with. When your strength improves and you feel ready, then you can add weights. Start small and gradually increase the weight size.

Get into proper position

Lie on the floor on your side with the weight next to you. Grasp the weight with both hands, then roll onto your back. Lifting the weight this way protects your shoulder.

The move

Hold the weight in your right hand. Hold it so your arm is straight and the weight is raised toward the ceiling. Your right leg should be slightly bent and your left leg should be straight. Now, turning to your left, start to stand up. Push off the floor with the left hand and transfer your weight to the leg that is slightly bent. During the move, keep the arm that is holding the weight above your head. Your arm should remain straight at all times — don't let it bend — this is where core power comes in.

Return to position

Standing up is only half the move. To come down, lower into a squat position, put the free hand down on the floor and then lie down, always keeping the weight overhead. Repeat the entire move six to 10 times, depending on your fitness level. Then switch the weight to the left hand and do the same number of repetitions. If you're a beginner, one set may be enough to start with. But eventually you want to work your way up to three to five sets.

It's simple. But remember, simple doesn't make it easy!

Check out the Facebook page for a video demonstration of the exercise.

Lya Wodraska is a certified CHEK practitioner and holistic lifestyle coach. Email her at Lwodraska@sltrib.com

Facebook: @lyatribuneTwitter: @LyaWodraska