Cardiogolf Twist and Bend HIIT Workout to Strengthen and Lengthen Golf Muscles

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Golf-Fitness

Combining strength and cardiovascular exercise into an interval circuit or HIIT can be more beneficial than cardiovascular or strength training alone because the intensity of the exercises raises the resting metabolism, which can help burn more calories in less time.

Interval circuit training or HIIT prepares the body for “burst” sports, such as golf, that require an intense amount of activity in a short amount of time.

Interval circuit training  or HIIT can be less intimidating than a long cardio workout because a person is doing short exercise bursts of 20 to 40 seconds of several different exercises instead of 40 to 60 minutes of only one exercise.

An interval circuit is easy to perform at home, in a hotel room or at a gym. This form of exercise cuts workout time by nearly half.

About Cardiogolf

The Cardiogolf workout routines are based on ‘interval circuit training’ or HIIT (high intensity interval training) where the golfers do a variety of exercises or a “circuit”. Cardiogolf provides simple fitness routines that exercises combining cardiovascular endurance and strength exercises with golf- specific exercises and drills.

Cardiogolf -Twist and Bend HIIT Workout 003

This Cardiogolf HIIT workout routine will help get your heart pumping as well as increase your ability to twist and bend.  Increasing your range of motion in your torso, hips and oblique muscles will help you create a larger turn in the golf swing for more power and distance.

This exercise will help you increase your blood flow to get your heart pumping to increase cardiovascular endurance. Also helps build lower body strength.

Step Up and Down on Side Slope

• Straddle the Slope sideways.
• Step up onto the middle of the Slope with one foot and then place the other foot on Slope. Step one foot off the Slope, then step the other foot off Slope.
• Repeat alternating stepping up and off the Slope.                                                                                                                                                    • Par Level: Do interval exercise for 20:40.
• Birdie Level: Do interval exercise for 30:30.
• Eagle Level: Do interval exercise for 40:20.

This is an excellent coordination exercise to active both sides of the brain.  This will also help develop endurance and strength in the lower body and core as well as increase your ability to rotate through the hips and torso.

Knee Drive with Rotation on Slope

• Straddle the Slope sideways.
• Step up onto the middle of the Slope with one as you drive the other knee to opposite elbow rotating from the waist.
• Return to start position.
• Repeat alternate knee drive with rotation.                                                                      • Par Level: Do interval exercise for 20:40.
• Birdie Level: Do interval exercise for 30:30.
• Eagle Level: Do interval exercise for 40:20.

This exercise will help you with your body motion to improve your upper body rotation for a better turn.  We are doing both sides of the body to keep the muscles balanced.  So if you are a right-handed golfer, do left-handed backswings and vice versa.  This is a variation of other core rotators that we have done in this program.

Core Rotators on Upslope
  • Hold the Shortee Club between your hands at both ends as shown.
  • Assume a golf stance on the Upslope.
  • Make a backswing trying to simulate your golf swing as much as possible, keeping your arms extended.
  • Initiate the downswing as a normal swing and try to follow-through as much as possible.
  • Finish in balance.
  • Begin slowly at first and then pick up the pace to the speed of a normal golf swing.
  • Par Level: Do interval exercise for 20:40.
  • Birdie Level: Do interval exercise for 30:30.
  • Eagle Level: Do interval exercise for 40:20

This side to side Pilates inspired exercise is one of many dynamic exercises that I incorporate into the Cardiogolf Pre-Round Warm-Up Routine that can help you increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body. If you incorporate this exercise into your daily routine, you could strengthen those muscles and fire up your swing.

Side Flexion on Slope-
  • Stand in a modified golf stance holding the Shortee Club parallel to the ground and side on an upslope.
  • Extend your arms above your head, inhale and then lean to the side, lengthen your arms, obliques and hip flexors.
  • Exhale and return to the start.
  • Repeat on the opposite side.
  • Par Level: Do interval exercise for 20:40.
  • Birdie Level: Do interval exercise for 30:30.
  • Eagle Level: Do interval exercise for 40:2

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.

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

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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

 

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