Tag Archives: Core

Cardiogolf Daily Dose-Add a Jump to Your Plank for More Power

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

By adding the jumping movement to the plank exercise will turn this core strength exercise into an endurance exercise as well that elevates your heart rate to increase your stamina on and off the golf course.

Plank with Jump
  1. Start in an athletic position.
  2. Jump up and then drop into a plank position.
  3. Return to the start position and repeat.
  4. Do 8 to 10 repetitions.

To modify, skip the jump and simply walk out into the plank position without the high impact move.

How Planks Can Improve Your Putting

When you are strong in your core and hips it is easier to stay in a bent over position and keep the lower body stable.  When you are strong in your core, your muscles protect your low back from long hours of putting practice.

When you are strong and flexible in your shoulders, arms and neck, it is easier to stay relaxed with the upper body and keep the head steady during the putting strong.

When you are strong in your arms and hands, it is easier to have a lighter more relaxed grip to stroke the putt more smoothly.

When you are stronger and more flexible, it is easier to have longer more fluid putting motion. If you are weak and inflexible, your putting stroke will be short and choppy.   You get the picture: stronger and fitter is better.

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Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership 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.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.

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Cardiogolf Daily Dose-Uphill and Downhill Lie Drill with Foot Lift

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work on our golf game and exercise at same time.

Practice something about your game everyday.  #CardioGolfChallenge

When you play golf, you almost never have a completely flat lie on the golf course like you do at the practice range. It may be difficult to recreate those sidehill, downhill and uphill lies on the practice range, but you can do it at the gym or at home.

Simply taking practice swings with your stance at different levels can help prepare you for how it will feel on the golf course. Use a step or bench to simulate the uneven slope. This will not only help your swing technique but help you develop strength and balance as well.

Uphill and Downhill Lie Drill with Foot Lift
  • Simulate an uphill lie by placing your front foot on a step or bench.
  • Lean your weight slightly towards your back foot and hold a club or hand weight as if you were going to hit a shot.
  • Swing to the top and stop to make sure that your weight is loaded into your back leg.
  • Feel the weight on the inside of the back foot and keep the back knee slightly flexed.
  • Lift your front foot to balance on your back leg, hold for a moment, then set foot down again.
  • Return to start position.
  • Rehearse your backswing for 8 to 10 repetitions.
  • Repeat on the downhill lie.

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Cardiogolf 1000 Practice Swing Challenge Day 20

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Cardiogolf 1000 Practice Swing Challenge

This exercise is perfect for golf, since it activates the obliques, strengthens core muscles and help to make a better turn and weight shift.

Plank with Rotation
  • Start in the basic plank position and then twist your body and raise one arm up into side plank so that your body forms a letter “T”.
  • Extend your top arm up as far as you can and keep hips lifted so that your head, spineand legs form a straight line.
  • Hold this position for 20 to 30 seconds.
  • Repeat on opposite side.
  • Repeat motion for 8 to 10 repetitions.

This exercise will strengthen the core but also the muscles in the shoulders. Pivoting the body around the shoulder strengthens and stretches those muscles so that you gain more control of the club for more clubhead speed.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

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Improve Your Golf Swing and Lower Your Score with this Cardiogolf Exercise- Core Rotators

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

 This exercise will help you with your body motion to improve your turn and weight shift.  This is a variation of other core rotators that we have done in this program.

Core Rotators
  1. Loop a club behind your back as shown.
  2. Assume a golf stance.
  3. For the first part of this exercise, keep your legs and hips stable, rotate your body from side to side, taking your shoulders and core through full range of motion.
  4. For the second part of the exercise, add hip turn and weight shift to simulate the body motion of the golf swing.
  5. Do 8 to 10 repetitions.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

Practice something about your game everyday. #CardioGolfChallenge

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Improve Your Golf Swing and Lower Your Score with this Cardiogolf Pilates Inspired Workout

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Today’s workout is a modified Pilates routine. I have taken simple stretches and combined them with Pilates’ breathing to target muscles used in the golf swing.  Although Pilates have been in the mainstream of general fitness for a few years now, golfers are just starting to consider this discipline to help them improve their golf games. Pilates help improve flexibility, concentration and body control. Breathing is an integral part of Pilates, so you will want to concentrate on your breathing as you do all the exercises.  These exercises are more dynamic than static stretching because you will be breathing more deeply.

I recommend that you take a Pilates class, sometime in the future, if you haven’t done so, to learn proper breathing.  Learning proper breath control can assist you on the golf course to not only improve your concentration, but also to energize your swing.

Always begin with the Cardiogolf pre-round warm-up routine before doing this or any of the exercise routines.

Par Level: 10 minutes – Do routine one time
Birdie Level: 20 minutes – Repeat routine twice
Eagle Level: 30 minutes – Repeat routine three times

Modified Pilates Routine for Golf

Pilates exercises lengthen, strengthen, balance and align muscles and joints without adding bulk. Pilates can help golfers elongate muscles for a smoother, longer swing.

Breathing is an integral part of both Pilates and golf. Breathing keeps oxygen circulating, increasing stamina, and when executed properly, strengthens the deep abdominal muscles that support the lower back.

There are specific breathing directions for Pilates exercises. To breathe for Pilates, you inhale through your nose filling your abdomen completely with air, then exhale through your mouth, as you deepen your abdominal muscles, releasing all the air and tightening your core. This type of breathing helps you perform the exercises to elongate muscles. Practicing this type of breathing on a daily basis can also relieve stress and expand lung capacity.

Directions: After you have performed the Cardiogolf pre-round warmup routine, perform each exercise in this routine by holding the position as you exhale and inhale for 10 counts. These exercises are more dynamic than static stretching because you focus on breathing more deeply.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.

Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.


Five Session Package Includes:

(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment

Package Price: $595.00

Get Started Today!

Practice something about your game everyday. #CardioGolfChallenge

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