Tag Archives: Core

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

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

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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

Follow my blog at Cardiogolf
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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

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CARDIOGOLF 5-MINUTE WORKOUT BREAK-SIDE LUNGE TO TWIST

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

Practice something about your game everyday. #CardioGolfChallenge

Do the Cardiogolf Pre-Round Warm Up Routine.

Many golfers assume that walking and swinging a club for 4 hours during a round of golf is enough exercise.  It’s great exercise,  but it won’t help you get stronger.  You have to seek out strength exercises to develop muscle and get stronger.

Doing  side lunges with twist, is a great way to develop strength in your core, glute muscles, hips and legs.

The twisting portion of the exercise will help you train your ability to rotate your torso around fixed hips, similar to the motion needed in the golf swing for a powerful weight shift.

Side Lunge to Twist
  1. Start in a wide stance.
  2. Lunge to one side.
  3. Extend your arms out to the side.
  4. Twist from the waist and touch opposite finger tips towards opposite toes.
  5. Return to the start position and repeat on opposite side.
  6. Do 8 to 10 repetitions on both sides.

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

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

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Cardiogolf 5-Minute Workout Break-Core Rotators with a Bench

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

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

One of the most common reasons people tend to slice is because they have an out-to-in swing path on the downswing with an open clubface. If you lack the ability to rotate your torso independantly for your hips, then the upper body tends to take over and the club path will be from ‘over the top.’

To correct your slice, learn to swing the club out to the right of your target (if you are right-handed) as you rotate your forearms to create an in-to-out path instead of the out-to-in path. Incorporating torso rotation drills into your daily routine can help you accelerate your improvement.

Do the Cardiogolf Pre-Round Warm Up Routine.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate this exercise.

Core Rotators with Bench

  1. Squat down and place hands on a bench with in a shoulder with stance..
  2. Stabilize your upper body as rotate your torso and slide your left leg under your right arm.
  3. Return to the start position and repeat on the opposite side.
  4. Do 8 to 10 repetitions of both sides.

Click here to see my favorite training aid. 

Follow my blog at http://www.cardiogolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

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 Twitter and Facebook.

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Cardiogolf 5-Minute Golf and Fitness Break-Clean and Press for Better Swing Movement

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

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work our golf games and get into shape at the same time.

Practice something about your game everyday. #CardioGolfChallenge

The clean and press may sound like an Olympic lifting competition exercise. Many golfers may not consider this exercise because it sounds too complex or explosive. However, the clean and press exercise, if performed correctly, is the same movement pattern that is needed in the golf swing, so it can help you rehearse the movement you need to create power in your swing.

The clean and press helps improve strength in your shoulders, core and legs to help create power in your swing.  It is also a full body exercise that can also help improve cardiovascular and muscular endurance to increase your stamina.

Do the Cardiogolf Pre-Round Warm Up Routine.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate this exercise.

Clean and Press
  1. Stand in a shoulder width stance holding a small to medium weight in one hand.
  2. Lower your rear-end backwards towards the floor as you lower the weight to the ground while maintaining a straight back.  Keep your abdominal muscles pulled in to protect your back.
  3. Try to lower your thighs parallel to the ground.
  4. Quickly and smoothly bend your arm so the weight is shoulder height, then stand up as you press the weight over your head, extending your hips .
  5. Do 8 to 10 repetitions.

Click here to see my favorite training aid. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

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