Get Your Body Ready For The Golf Season
By Lisa Holtan
Even though it may look like winter outside the golf season is just around the corner. Let’s not wait until spring to get your body ready for the golf season. Right now is the perfect time to start your golf workout.
This is a 2 part workout series. This month’s workout is a total body workout focusing on balance and core engagement. Next month’s plan will build upon this month’s exercises so it’s important you get this program going now and be consistent.
If you are a beginner I recommend doing this total body workout 2 times a week for the first 2 weeks, then increase to 3 days a week for the last 2 weeks. If you are an experienced exerciser do this workout 3 days a week for the first 2 weeks then continue with 3 days a week but increase the weight you are lifting by 2% for the last 2 weeks.
You will do all the exercises 2 sets of 12 reps each.
Squat – Holding weights at your side, feet underneath hips squat like you are sitting in your chair. Stand up and repeat until all reps are complete. Make sure you squeeze everything when you come up and keep your belly button pulled in towards your spine.
Incline Bench Press – Put the bench at a 45-degree incline. Sit on the bench with your back against the back rest. Bring weights up by your shoulders. Press out and control the weight on the way down.
Plank – On your forearms and toes, pull your belly button in and hold this position for 30-45 seconds.
Hip bridge on Ball – Lying on your back with your knees bent and the bottom of your feet on a balance ball. Squeeze your glutes and lift up. Release to the floor. Continue until all 12 reps are completed.
Russian Twist – Sit on the floor with your knees slightly bent and one weight in your hands. Lean back until you feel your abs engage. With control twist side to side counting one rep after you have twisted to both sides.
Single Leg Row – Stand facing a cable cross with arms straight. Stand on one leg, with control pull the handle towards your chest and release. Repeat until all reps are completed. On the next set stand on your other leg.
Remember complete all 6 exercises 12 times each and then repeat the 6 exercises one more time. Then your workout is complete.
This workout will help you get ready for the golf season as well as other outdoor activities we all enjoy when the weather gets nicer.