Skip links

Workouts

Looking For My Individual Workouts?

Click here

Search Workouts

6 Exercises To Ignite Your Drives

Equipment: Long Band (medium/heavy), 2 Dumbbells, Medicine Ball (light)

Posted: March 03, 2024

The six exercises in the strength and power section of this workout are designed to ignite your drives. Golf season is right around the corner for many of us, and if you’ve been hibernating all winter it’s time to think about training for speed! This workout is an advanced session that can help crank up your strength and stamina for big payoffs on the course. Expect to work up a sweat in this advanced, total body circuit for explosive power.

Rest for 90s unless otherwise noted.

View Workout
Created with Sketch.

Solid Core In 20 Minutes

Equipment: Mini Band (medium), Long Band (medium/heavy), Dumbbell, Foam Roller

Posted: February 25, 2024

Who doesn’t want a solid core? Not only does it look great, a strong core safeguards your lower back in the golf swing and helps you transfer power more efficiently from the lower body to the upper body in the swing. This core workout only takes 20 minutes and targets the key core muscles golfers need for power. Let’s go!

Rest for 90s between sets unless otherwise noted.

View Workout

More Pliability For Lower Scores

Equipment: Golf Club, Long Band (medium), Dumbbell (or Kettlebell)

Posted: February 18, 2024

Tom Brady made pliability a buzzword in the workout industry, and it’s a great way to think about the type of training golfers need. As golfers, we’re elastic athletes. We need strength mixed with an incredible amount of mobility in order to create an efficient sequence of force in our swing. This workout is all about blending strength with mobility for added pliability in your hamstrings, shoulders and mid-back for a more consistent swing and lower scores.  I highly suggest this circuit on de-loading days when you’re taking a break from heavy lifting but still want a challenging total body session.

Rest for 90s between sets unless otherwise noted.

 

View Workout

25 Minute Posterior Powerhouse Workout

Equipment: Mini Band (medium), Long Band (medium), 2 Dumbbells

Posted: February 11, 2024

Welcome to your posterior powerhouse workout, a 25 minute session that targets the muscles on the back of your body, some of the most powerful muscles in your swing. Improve your posture, get stronger glutes and increase your single leg stability in this quick and efficient workout designed to add yards to your game.

Rest for 90s between sets unless otherwise noted.

View Workout
Created with Sketch.

Crucial Upper Body Golf Strength

Equipment: Golf Club, Mini Band (medium), 2 Dumbbells (optional Kettlebell), Medicine Ball. Foam Roller

Posted: February 04, 2024

While the lower body gets a lot of attention in most golf workouts, the upper body is paramount for an effective and powerful swing. For example, the pecs are the second most active muscle in the swing, accelerating the arms through impact. The trapezius muscle in the upper back helps support your spine so you can stay in posture in your swing. The lats contribute hugely to power generation and control the position of your shoulders and even your lower back throughout the swing. In this workout we’ll hit all of those muscles and more to help you get big gains on the course. Let’s get started!

Rest for 90s between sets unless otherwise noted.

View Workout

Mini Band Golf Mobility Circuit

Equipment: Mini Band (light), Mini Band (medium/heavy)

Posted: January 28, 2024

If you want to play more years of pain-free golf, working on your mobility is critical. All you need is a set of mini bands for this this total body mobility workout designed specifically for golf. Ideal for a recovery workout or a travel session, this circuit can help you create more rotation through your hips and mid-back with less risk of injury to your low back and shoulders. Let’s get started!

Go through exercises 1-7 in the Mobility Circuit section with 30s rest between exercises. Then rest for 3 minutes and repeat 1-2 more times.

View Workout

Fix Your Early Extension!

Equipment: Long Band (medium), 2 Dumbbells, Medicine Ball

Posted: January 21, 2024

Whether it throws your club over the top or results in a slice, early extension is a consistency killer. This workout targets three critical skills to help reduce your tendency to early extend. First, we’re going to improve your internal hip rotation, helping you to coil better into your lead side instead of standing up out of posture. Second, we’ll cover drills to improve your ability to separate the movements of your upper body from the movements of your lower body so you can better stabilize your lower body while your shoulders rotate through impact. And finally we’ll train your squat and deadlift patterns to help improve your ability to stay in posture in your swing instead of thrusting your hips forwards. Let’s get to work!

Rest for 90s between sets unless otherwise noted.

 

 

View Workout
Created with Sketch.

Total Body Kettlebell Workout For Golf

Equipment: Kettlebell (you can also use a dumbbell)

Posted: January 14, 2024

Kettlebells are one of my favorite tools for improving postural endurance, lower body stability and core strength for golf. In this total body kettlebell workout, I’ll take you through an introductory workout to kettlebell training designed specifically for golfers. If you don’t have a kettlebell, you can also use one dumbbell for this entire workout. Let’s get started!

Rest for 90s between sets unless otherwise noted.

View Workout

2024 Golf Fitness Reboot!

Equipment: Mini Band (medium), Medicine Ball

Posted: January 07, 2024

Happy New Year! Targeting your glute strength and core stability, this high intensity golf fitness reboot session is sure to get you sweating and add more yards to your drives in 2024. Whether you resolved to improve your endurance or reduce your body fat, you’ll stay on track with this do-anywhere circuit!

Go through exercises 1-5 in the Strength & Power section as a circuit of 30s on and 30s recovery. Then rest 3 minutes and repeat 1-2 more times.

View Workout

20 Minute New Year’s Golf Circuit

Equipment: Golf Club, Long Band (medium), 2 Dumbbells

Posted: December 31, 2023

In this 20 minute New Year’s golf workout we’ll target the most important muscles in the golf swing and train in all three planes of motion we use in the swing. Struggle to get vertical power at impact? This session features drills for getting more power from the ground, up. Is your pro telling you your upper body leads the downswing? The exercises in this workout can help get your lower body to lead for more solid shots. All you need is 20 minutes for this total body workout designed to boost your 2024 golf performance! Let’s get to work.

Rest for 90s between sets unless otherwise noted.

View Workout
Created with Sketch.

Zero Equipment Golf Workout

Equipment: No equipment needed!

Posted: December 24, 2023

Whether you’re on the road this week with limited access to equipment or simply looking for a bodyweight workout for golf, this is the session for you. In this total body session I’ll show you some of my favorite bodyweight exercises for golfers, including several stretches inspired by the Golf Digest School I created, Better Than Yoga, making this the perfect zen session to combat holiday or travel stress.

Rest for 90s between sets unless otherwise noted.

View Workout

Better Shoulders, More Speed

Equipment: Mini Band (medium), Long Band (medium), Dumbbell, Foam Roller

Posted: December 17, 2023

If you want to pick up more speed in your swing, shoulder strength and stability is key. In fact, your shoulders generate up to 20% of your total clubhead speed! Better rotation through your shoulders helps you hit the ball farther and straighter by giving you a bigger backswing. And a bigger turn in your swing translates to more power that can be delivered through impact! Adequate shoulder mobility and stability also helps you control what the clubface is doing at impact, leading to more consistent shots. Let’s get started on this challenging workout designed to give you better shoulders.

Rest for 90s between sets unless otherwise noted.

 

View Workout

Looking for the equipment featured in these workouts?

Shop Now

As an Amazon Associate Fleischer Tour Fit earns from qualifying purchases