CardioGolf™ TV Weekly Workout Plan CardioGolf

This is your CardioGolf™ TV Weekly Workout Plan. There is a week’s worth of workouts for you to complete. The plan will help you balance your fitness so that you are getting the correct amount of work in during the week to improve strength, flexibility and endurance plus improve your swing technique.

This week’s focus is on ‘core strength’

Why do Golfers Need Core Strength?

When most people think of exercise for golf, they think of doing a few stretches and maybe walking, to build endurance. Flexibility and endurance is important for golf, but these types of exercises don’t work on your core muscles; those muscles that are deep within your abdominals, back and hips. Neglecting your core muscles can increase your chances of injury if you practice or play a lot of golf. Due to the repetitive nature of the golf swing, you’ll end up over-using the wrong muscles risking injury.

The American College of Sports Medicine recommends that all adults do some sort of functional fitness training — core-strengthening exercises that mimic everyday activities, such as bending and lifting — in addition to cardio conditioning. For golfers, functional fitness should strengthen muscles used in the golf swing as well as mimic golf swing moves.

According to the ACSM ‘functional fitness training” is recommended for two or three days per week. Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities to improve physical function and prevent falls in older adults.

For golfers, functional fitness involves integrating the demands of playing golf (not only walking or carrying a bag , but bending to tee up a ball, lunging to get in and out of bunkers, and balancing on unstable surfaces such as in sand or on a sidehill lie) and the movement patterns of the golf swing (rotation, stability, speed and balance). The golfer is rotating almost every joint and muscle in the body as well as stretching through a full range of motion while maintaining balance along with speed, so you’ll want to incorporate exercises that require you to use several muscle groups in one fluid movement. This will strengthen and develop the muscles in the back, abdomen, pelvis, and hips, and promote stability and flexibility — all essential for swing the golf club more efficiently.

This week the CardioGolf™ TV Weekly Workout Plan concentrates on strengthen core muscles well as help you improve your swing technique.

CardioGolf™ TV Weekly Workout

Monday–17-minute Total Body Core on the Floor or 12-minute Core on the Floor Workout by Dan Jansen or 15-minute CardioGolf™/GolfGym® PowerBandz Shoulder Workout

Tuesday–15:30 minute Groove Your Swing Workout (Dynamic Rotational Swing 001)

Wednesday-Repeat-17-minute Total Body Core on the Floor or 12-minute Core on the Floor Workout by Dan Jansen or 15-minute CardioGolf™/GolfGym® PowerBandz Shoulder Workout

Thursday-Repeat-15:30 minute Groove Your Swing Workout (Dynamic Rotational Swing 001)

Friday-Repeat-17-minute Total Body Core on the Floor or 12-minute Core on the Floor Workout by Dan Jansen or 15-minute CardioGolf™/GolfGym® PowerBandz Shoulder Workout

Sunday-4-minute-CardioGolf-Key Swing Positions Tutorial

and 13-minute Workout to Stay Strong and Swing Freely

Simply sign into your CardioGolf™ TV Subscription and go to the Weekly Workout Plan and all the workout videos will be teed up for you.

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