About Cardiogolf
Cardiogolf is a series of golf-specific workout routines that combine swing drills and exercises. Cardiogolf accommodates golfers of all skills and fitness levels. All you need to preform Cardiogolf is a 4 x 4 square foot space for each golfer to do the exercises and swing the Cardiogolf ‘Shortee’ club and ‘Slope’. Some of the exercises will require a regular golf club, small hand weights, stretch bands or medicine balls, but all the exercises can be modified if no equipment is available.
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Pilates for Golfers-
The principles of Pilates are very similar to that of the game of golf. They both have a mind/body connection that is important to creating the correct sequence of motion as well as core control of the body. Pilates principles include concentration, precision, fluidity, control, coordination, centering and breathing. These are all equally important in the practice and playing of golf.
If you are unfamiliar with Pilates, the best way to learn how Pilates works is to take a Pilates class to feel how the exercises work. Pilates routines focus on the core of the body including the abdominals, gluteals, pelvic muscles and lower- to mid-back region. Core conditioning, or torso stability, is essential for improving balance and posture and reducing back pain. Pilates consists of controlled movements and precise form that require concentration to train several muscle groups at once according to Pilates experts.
While Pilates training builds core abdominal and back strength it also helps to increase flexibility, agility, joint mobility and stability all important for golfers to improve athletic performance.
Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.
Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.
Cardiogolf Pilates HIIT Workout 006
In this Cardiogolf Pilates HIIT workout you will be doing modified Pilates exercises that target core muscles and will help with flexibility.
Modified Saw
- Sit up straight with your legs placed in a ‘V’ position.
- Stretch your arms out to the side, parallel to your shoulders, palms facing forward.
- Inhale as you extend your spine straight, reaching your arms wide. Feel tall through the torso.
- Exhale has you reach your right hand to the outside of your left foot, twisting from the waist, extending your left arm behind you. Keep lower body stable. Hold for a moment.
- Inhale return to start position.
- Exhale and repeat on opposite side.
- Par Level: Do interval exercise for 20:40.
- Birdie Level: Do interval exercise for 30:30.
- Eagle Level: Do interval exercise for 40:20.
Modified Single Leg Stretch
- Start on your back. Hug your knees into your chest.
- Curl your head up and lift your shoulders to the tip of your shoulder blades.
- Put both hands on your right knee as you extend your left leg out pointing your toes.
- Inhale as you lengthen your right leg and pull the other knee towards your chest, pulling gently towards the midline of your body.
- Exhale as you switch legs.
- Alternate switching legs as you inhale one direction and exhale the other direction.
- Concentrate on contracting your abdominal muscles.
- Par Level: Do interval exercise for 20:40.
- Birdie Level: Do interval exercise for 30:30.
- Eagle Level: Do interval exercise for 40:20.
Modified Double Leg Stretch
- Start on your back. Hug your knees into your chest.
- Curl your head up and lift your shoulders to the tip of your shoulder blades.
- Put both hands around both knees.
- Inhale as you extend both legs out to a 45-degree angle and your arms up above your head.
- Exhale as you pull both knees into your chest again.
- Alternate extending your legs and arm out and pulling your knees in as you inhale one direction and exhale the other direction.
- Concentrate on contracting your abdominal muscles.
- Par Level: Do interval exercise for 20:40.
- Birdie Level: Do interval exercise for 30:30.
- Eagle Level: Do interval exercise for 40:20.
Modified Scissor Kick - Start on your back with legs extended vertical.
- Curl your head up and lift your shoulders to the tip of your shoulder blades.
- Put both hands around one leg and extend the other leg long parallel to the floor.
- Alternate extending one leg out and as you pull the other one straight towards your forehead as you inhale one direction and exhale the other direction.
- Concentrate on contracting your abdominal muscles.
- Par Level: Do interval exercise for 20:40.
- Birdie Level: Do interval exercise for 30:30.
- Eagle Level: Do interval exercise 40:20.
Modified Double Leg Lift and Lower
- Start on your back with legs extended vertical.
- Put your hands behind your head with elbows wide.
- Curl your head up and lift your shoulders to the tip of your shoulder blades
- Lower both your legs down together to a 45-degree angle.
- Hold for a moment.
- Return to start position and repeat motion.
- Concentrate on contracting your abdominal muscles.
- Par Level: Do interval exercise for 20:40.
- Birdie Level: Do interval exercise for 30:30.
- Eagle Level: Do interval exercise 40:20.
Modified Bicycle
- Start on your back with legs in table top and your hands behind your head with elbows wide..
- Curl your head up and lift your shoulders to the tip of your shoulder blades.
- Extend your right leg to a 45-degree angle as you point your toes.
- Take your right elbow to your right knee.
- Hold for a moment.
- Return to start position and repeat motion on opposite side.
- Concentrate on contracting your abdominal muscles.
- Par Level: Do interval exercise for 20:40.
- Birdie Level: Do interval exercise for 30:30.
- Eagle Level: Do interval exercise 40:20.
Fitness
I developed the Cardiogolf ‘Slope’ to help golfers practice uphill and downhill lies, but it is also a great tool for exercise. You can do a variety of traditional low-impact exercises as well as strength, balance, core and even upper body exercises. Stay tuned for more information.
Watch how 8-time world record holder and gold medal speed skater Dan Jansen use the Cardiogolf ‘Slope’ to do upper body and core exercises.
Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness and has been voted as one of America’s “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and “Top 50 Instructor” by LPGA. Karen received the prestigious LPGA National Teacher of the Year award in 2008.
Karen Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.com. Follow my blog at Cardiogolf
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For more information visit Cardiogolf.comClothes provided by Nike Golf-#NikeGolfClub
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