Create Your Own Home Gym Oasis with Cardiogolf

KarenCardiogolf Daily Dose, Golf FitnessLeave a Comment

Trim Your Score at Home. No Ball Required.

Get Your Own Cardiogolf Fitness System for your home gym including the Slope and Shortee Practice Training Club just like what we use in Cardiogolf Classes.

If you are a golfer looking to improve your golf game this season or not a golfer, but love to workout, then you need the Cardiogolf Fitness System in your home gym.

So you have decided it is time to get into the best shape of your life.  But, hiring a personal trainer and finding time to make it to the gym may be expensive and difficult.  No more excuses! We now have a solution to your problem. To improve your fitness, prevent weight and injuries, consider creating your own gym in the comforts of your own home.

Whether you have a lot of space or a little, there is always room to do a workout!

A balanced fitness program includes strength training, cardiovascular conditioning, and flexibility exercises. But you do not need to buy expensive equipment or remodel a room to reach your fitness goals. In a space as small as 6 x 6 square feet, you can easily create a home gym. Armed with a fitness plan and a few relatively inexpensive items, you can begin to transform your body and improve your game.Claim Some Space

Determine an area in your home that has enough room for you to do jumping jacks or swing a golf club safely. Be realistic. Maybe it’s time to clear out the room you are using for storage. If you will be working out by yourself, a 6 x 6 square foot area will do, but if you will be working out with a partner consider a larger area. If you are working on your golf swing as you workout, the ideal ceiling height is 9 feet high to swing a full length club, but even if you do not have high ceilings, you can use the Cardiogolf Shortee Practice Training Club.

The Shortee Club was specially designed to swing indoors to not hit the ceilings or the walls.

Not a golfer?  You can still swing the Shortee Club to loosen up muscles and use it as a prop to do various stability and rotational exercises.  You may even learn to play golf with it.

 Visit to buy your own Slope and Shortee Practice Training Club.

Claim Some Space in Your Home for Fitness

Outfitting Your Gym

You do not need to go out and buy large pieces of equipment or spend a lot of money to transform your area into a golf specific gym. With inexpensive fitness accessories available at you can create a gym that will rival that of the PGA Tour fitness van or those boutique fitness studios.

     Cardiogolf  ‘Shortee’ Practice Training Club

The 23″ Shortee club is easy to swing indoors without hitting the walls or ceilings.

You will want to keep a Cardiogolf Shortee Practice Training Club handy in your gym to do practice swings in between sets of exercise.  Swinging the Cardiogolf Shortee Practice Training Club before you workout is a great way to warm up and keep your swing fluid.  The Cardiogolf Shortee Club is short for a couple of reasons:

  • Because the club head is closer to your hands it is easier to monitor the club face and learn how to square the face at impact. Since you are not hitting balls with the short club, there is no judgement of where the ball goes. Therefore, you can work on your technique without getting frustrated.
  • The club is lighter than a regular club, so you can learn to swing the club faster to develop club head speed.
  • 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.
  • Our practice swings are usually smoother, longer and more on-plane with better tempo than our real swings. As you make practice swings, you can focus on making certain motions to improve technique such as making a fuller shoulder turn, keeping your spine angle throughout the swing, and shifting your weight correctly.
  • As you make practice swings, you can swing faster than you usually do to help you get used to swinging faster to improve club head speed. Therefore, you can work on certain moves in your swing without worrying where the ball is going.

Not a golfer?  You can still swing the Shortee Club to loosen up muscles and use it as a prop to do various stability and rotational exercises.  You may even learn to play golf with it.

      Cardiogolf  ‘Slope’ Fitness Step

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.

The Cardiogolf Slope

You almost never have a flat lie on the golf course, so it is important to practice your swing on sloping lies to develop feel and stability. The Cardiogolf ‘Slope’ is curved like a fairway slope. You can vary the angle you place your foot to practice varies sloping lies. Originally, Cardiogolf ‘Slope’ was designed 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 upper body exercises and even Pilates exercises.

The Cardiogolf ‘Slope’ is ideal for cardiovascular training and lower body exercises and can be used as a regular gym bench or aerobic step as well.

The Cardiogolf ‘Slope’ is curved and works similar to a BOSU balance trainer or a balance ball, also known as a Swiss ball, fit ball or stability ball.  The Slope works similar to these training aids, but with the Slope, there is no need to have all the different balls. The Slope will help you work on your core body muscles-the abdominals and back muscles.  A primary benefit of exercising on the curved Sloped as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the Slope to remain balanced, engaging many more muscles to do so. The Slope also double as a gym bench or a fitness step and is easy to move and store and can challenge your body’s balance in ways that a stable bench cannot.

Core stabilization is crucial to your overall golf performance. Your core or torso which encompasses your hips, abdominals, back and legs are the stabilizing muscles during a golf swing; these muscles hold a position while other parts of the body are at work.  The Slope is effective in strengthening your core muscles, as well as increasing your flexibility, range of motion and improving balance.  In my opinion, it is the single most important golf-specific accessory you will own. The Slope can be used in conjunction with dumbbells, medicine balls and resistance bands.

     Medicine Ball

One of the most effective ways to train your core for a powerful golf swing is with weighted medicine balls. You can do many rotary movements that mimic the golf swing, but with the added benefit of resistance from the weight of the medicine ball.  You can also perform many traditional gym exercises with a medicine ball as well. Medicine balls come in different weights and sizes.

The one that is the best for golf is the GolfGym Double Handled 8 Pound PowerBall is specifically designed to build a strong core and more rotation while challenging your balance and golf posture.  But not just for golfers.  The PowerBall has handles that other medicine balls do not which make it easier to grip and move around.

Training your body the PowerBall will not only develop dynamic power, but coordination, body awareness, and overall stability. The PowerBall will provide functional, multi-dimensional training including the three planes of movement; forward to back, side to side, and rotational. You can do ball chops over your head, diagonal chops across your body and rotational chops from side to side for a complete golf specific workout.

GolfGym PowerBall

     Resistance Bands 

An alternative to cable pulley systems that are staples in most gyms are resistance bands. Made out of a variety of elastics and rubber, resistance bands provide both positive and negative force on the muscles, improving strength, range of motion and cooperation of muscles groups. Available in different resistance levels, these bands can increase the variety of your golf specific workout as well as non-golf workouts. They can be tied to a pillar or fixed in a closed door, are inexpensive and easy to store.  Not only do they help increase strength and speed for a more powerful golf swing but help increase flexibility at the same time.

Specifically, I like GolfGym’s PowerSwing Trainer because it is designed to help every golfer FEEL the rotation of the hips and shoulders to create a powerful impact position and follow through and it is designed specifically for golfers.

Like the PowerBall, you can do many rotary movements that mimic the golf swing.

Developer and owner of the GolfGym’s PowerSwing Trainer Ken Pierce demonstrates how to use it. 

 Exercise Mat 

Exercise mats can be used for sit-ups, stretching, yoga and Pilates as well as simple calisthenics like jumping jacks and running in place. Exercise mats reduce aerobic impact, provide cushion and help prevent slipping while exercising. You will want to always use a mat while you stretch at the end of your workout.

The importance of flexibility cannot be underestimated in the golf swing. Increasing flexibility may help reduce risk of injury while you play golf. Inflexibility inhibits your range of motion and renders your swing less efficient and creates compensations. Your neck, shoulders, back, hips, knees, ankles, and all soft tissue in between are involved in the golf swing and need to move freely to reduce compensatory movements. Stretching regularly will help you increase your flexibility and reduce the chance of injury.

Optimal flexibility makes it easier to maintain your posture and hold the club in the correct positions. With an exercise mat you can perform a variety of golf specific stretches, Pilates and yoga routines to keep your swing fluid and loose.

     Other considerations-

Consider installing a floor length mirror so you can see yourself swing and keep an eye on your posture and technique during exercise.  Most importantly, make sure you are creating your gym in an area of the home where you want to spend time. A ceiling fan will keep you comfortable as you workout and help keep the room ventilated. Buy a small refrigerate to hold bottled water, fruit and protein drinks and add shelving to hold clean towels.

Be creative, decorate one side of the wall with your favorite family photos or better yet, cut out swing sequences of professional golfers from magazines and tape them to the wall.  Try to emulate their swing positions while you rest in between sets of your exercises.

Tone up your technology: install a small television or computer/smart tablet. This gives you the option to stream fitness or golf instructional videos or watch your favorite TV program while you workout.  Use wireless speakers with your smartphone to allow you to listen to your favorite music. Having entertainment options will help to motivate you and keep you working out longer.

     Your Home Gym

Home gyms are convenient, always open, there is no waiting to use machines and you can watch the TV programs or listen to the music of your choice. If your goal is to get in the best shape of your life, you don’t have to spend a fortune. You can increase your power and flexibility by selecting the right fitness accessories and formulating a program of your own. Here are some guidelines for designing an effective workout:

Always warm up for five to ten minutes. It’s best to perform movements that
work the major muscle groups and are similar to those you’ll doing more
vigorously later on.

Perform at least twenty minutes of aerobic exercise. Aerobic exercise uses the major muscles of the body continuously over an extended period of time. The Slope is perfect for doing cardio or aerobic exercise.  You can do a variety of low impact exercises to increase your heart rate. e.

Do resistance training at least twice a week. This can be done in
combination with an aerobic workout or separately. Seek balance in your
program, working the various muscles of your upper and lower body equally.

Include flexibility exercises in your workouts. It is best to stretch near the
end of your workout when your muscles are warm and most receptive.

Finish with a five minute cool-down that allows your heart rate to ease
gently back to its resting pace.

Buyer’s Guide

-Cardiogolf available at

-PowerBall and PowerBands available at

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