Vitalize Your Game with Cardiogolf-Total Body Workout Part 1

KarenGolf Fitness, Misc

What is 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.

What is High Intensity Interval Training?

The Cardiogolf program uses a High Intensity Interval Training System, where you do a variety of exercises or a “circuit,” combining cardiovascular endurance and strength exercises with golf-specific exercises and drills. Work at your own pace. Choose an intensity level to fit your current fitness level.

Vitalize Your Game-

Get your Heart Pumping and your Golf Form in Shape with the Cardiogolf Fitness System…No golf ball required!

In Cardiogolf class, I use various fitness props to do exercises and swing drills including the Shortee Training Club and Slope a specialized fitness step for golf.

Today we are doing a total body workout to increase strength and help your balance. Do the workout…

Cardiogolf Total Body Workout 006 Part 1-

1. Around the World

2. Triangle Pose with Twist

3. Squat and Press

4. Upright Row with Balance

5. Wood Chops

6. Modified Kettle Bell Swing

7. Single Arm Kettle Bell Swing

8. Standing Core Rotators

9. Lunge with Twist

Practice something about your game everyday. #CardioGolfChallenge


Improve your golf and fitness with these great overall body exercise routines that will help improve your strength, flexibility and coordination, but will also help golf because it patterns the same motion in the golf swing of loading and unloading.

Swing Technique

Making practice swings will not only tone your muscle and burn some calories, but the act of swinging over and over again can help you improve your swing technique and improve muscular endurance.

The Cardiogolf Speed Progression Drill will help you rehearse swing positions and increase clubhead speed. The idea here is to start off doing slow motion swings, working on swing positions and then gradually increasing the pace until you build up to full speed.

Indoor Practice

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising  for 5 minutes everyday will get you playing better and in better shape than  exercising or practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range.  Secondly, the long workouts or practice sessions usually lead to fatigued swings, injuries and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Use the Cardiogolf ‘Shortee’ Club to practice everyday.  If you don’t have room to swing a regular golf indoors or you can’t make it to the golf course or driving range, use the Cardiogolf ‘Shortee’ Club to practice anywhere and at anytime.


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.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at

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Clothes provided by Nike Golf-#NikeGolfClub

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