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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.

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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.

 

 

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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.

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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.

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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.

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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.

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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.

 

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10 Minute Core Burn

Equipment: Mini Band (medium), Dumbbell

Posted: December 10, 2023

Looking for a quick and effective core workout designed specifically for golf? Look no further. In this 10 minute core crushing session I’ll take you through a circuit that targets your total core — upper and lower abdominals, obliques and glutes — so you can deliver more power to the ball. Let’s go!

Go through exercises 1-5 with no rest between sets. Then rest 90s and repeat one more time.

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The Ultimate Hip Rotation Workout

Equipment: Golf Club, Mini Band (medium/heavy), Dumbbell

Posted: December 03, 2023

It’s no secret that if you play golf, hip mobility is a must. Good mobility through the hips is paramount for creating an efficient sequence of power in your swing. It also safeguards your knees and spine against common golf injuries. In this session we’ll work to improve the mobility of your hips for effortless rotation with less compensations in your swing and reduced risk of injury. Let’s get started.

Rest for 90s between sets unless otherwise noted.

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Reverse Your Desk Posture

Equipment: Golf Club, Mini Band (medium), 2 Dumbbells, 1 Kettlebell (or Dumbbell)

Posted: November 26, 2023

Two weeks ago I created a workout to help you get into more of a neutral setup posture. I mentioned C posture, or excessive rounding in the upper back at address, an issue that commonly arrises from too much time at the desk. I had so much positive feedback from that workout that I wanted to create a new session specifically targeting that C posture — what I call desk posture! We all know too much time in a seated position is bad for our health, but many weekend warriors forget that going from the desk to the course can be a recipe for pain and injuries. In this workout, I’ll take you through some of my favorite drills for undoing the effects of siting all day. Whether you’ve been on long flights for the holiday weekend or spending too much time sitting, this is the workout for you.

Rest for 90s between sets unless otherwise noted.

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15 Minutes To Stronger Glutes

Equipment: Mini Band (medium), Long Band (medium/heavy), 2 Dumbbells, Foam Roller

Posted: November 19, 2023

As a golfer, you’ve likely heard that your glutes are the main gas pedal in your swing. Strong glutes aid in hip rotation and extension, stabilize the pelvis and help create a more efficient transfer of power from the ground up and out to the clubhead. In fact, the glutes are so important that a recent study showed low handicap golfers to have stronger glutes than high handicap golfers! This 15 minute circuit is a quick and efficient workout designed to strengthen this key golf muscle for power more off the tee.

Go through 1-5 with no rest, rest 2 minutes and repeat 1-2 more times.

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Fix Your Address!

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

Posted: November 12, 2023

We all know posture is paramount for an efficient golf swing. Whether you struggle with too much rounding in your upper back at address (often resulting in limited rotation and swing plane issues) or too much arching in your lower back (a recipe for low back pain) this workout has you covered. Targeting the glutes, abdominal muscles and upper back, the goal of this session is to improve your static and dynamic golf posture for solid contact. Let’s get started!

Rest for 90s between sets unless otherwise noted.

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