Tag Archives: Golf Fitness

5-Minute Cardiogolf Break-Uphill Lie Drill

This is your 5-minute Cardiogolf break where we work on your golf swing and get some exercise as some time.

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising  for 5 minutes everyday will get you playing better and in better shape than  exercising or practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range.  Secondly, the long workouts or practice sessions usually lead to fatigued swings, injuries and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Practice something about your game everyday.

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.  Start with an uphill lie. Place your front foot on the bench so that you simulate an uphill lie.

The idea is to make a full turn and weight shift despite the restriction you may feel because of the uneven stance.

Uphill Lie
  1. Simulate an uphill lie by placing your front foot on a step or bench.
  2. Lean your weight slightly towards your back foot and hold a club or hand weight as if you were going to hit a shot.
  3. 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.
  4. Rehearse your backswing for 8 to 10 repetitions.

Click here to see my favorite training aide. 

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Clothes provided by Nike Golf-#NikeGolfClub


Cardiogolf Training Package Launched

Take Your Practice Indoors with the Cardiogolf Shortee Practice Club and Training Video Package.

MOORESVILLE, NC, Aug. 3, 2017-LPGA Master Teaching Professional and Certified Personal Trainer Karen Palacios-Jansen has teamed up with GolfGym, the premier golf-fitness training product company, to create a package to help golfers practice their swing indoors. The package includes the Cardiogolf 23” Shortee Training Club, designed short to swing indoors, and 20 training videos, including drills and exercises to help golfers of all levels improve their swing technique and get some exercise at the same time.

Professional golfers know the importance of athletic development for golf. As a recreational golfer, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game. And you don’t have to go to the golf course or driving range, you can do these exercises at home.

Introducing the Shortee Practice Training Club and Cardiogolf Instructional Videos. Great for indoor swing training and off-season conditioning. When you purchase the Shortee Practice Training Club you’ll receive Cardiogolf Instructional Videos to download and follow on your computer, tablet or smart phone.

The New Cardiogolf Shortee Training Club & 20 Video Series includes drills and exercises to help golfers improve their technique and no ball is required.  Making practice swings instead of hitting balls is a better way to improve your swing technique. If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move. Repeating the motion that you want to achieve will help ingrain the move into your real swing.

Watch the videos and simply follow along as Karen takes you through a battery of drills to help you improve your game and get some exercise at the same time.

Visit cardiogolf.com or golfgym.com to get your Shortee Practice Training Club and Cardiogolf Training Video Series.

Mid-Summer Shape Up

There is still plenty of summer and time left to play your best golf ever.  If  your game hasn’t improved as much as you wanted to this summer, try adding some golf-specific exercises into your daily routine to help you move better and swing more freely.

Power Exercises

Contrary to popular belief,  golf is an explosive sport. Like other explosive sports (football, track and field, tennis),  you start in a static position, then swing as fast as you can, in a matter of seconds,  to speeds of up to 100 mph.

The body needs to train to move explosively as well as change speeds rapidly and generate quick busts of motion in different directions. Here are a few examples of exercises that will help you do this.   These types of exercises may not look like what you do in a golf swing, but they use the same muscles and movement patterns used in the golf swing.

These exercises have you start in a static position, then move explosively while changing directions quickly, just like in the golf swing. Here are 6 exercises to help you build strength and speed.  Thanks to our model Cathy Vasto for demonstrating these exercises to help you develop explosive strength for golf.

  1. Skating Cross Backs
  2. Jump Squats
  3. Slide and Glide
  4. Modified Kettle Bell Swings
  5. Modified Dips
  6. Modified Push-Ups

To learn how to do these and other golf-specific exercises sign up for my Golf-Fitness Package-Click here for more information.

Cathy Slide and jump squats 

Double Click on Image for Larger View Cathy slide and kettle bell swing Double Click on Image for Larger View Cathy dips and pushups Double Click on Image for Larger View

Click here to see my favorite training aide. 

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

Golf Season is still weeks away-take advantage of this off-time to get in golf shape

Spring is still weeks away. Why not use this time, that you have to spend indoors anyway, to get into golf shape.  By the time spring rolls around, you’ll be better equipped to hit the links!

Here are 11 reasons to start a golf-fitness program to motivate you to get to the gym.  

Need more motivation?  Check out the new FX-Headphones pre-loaded with my Cardiogolf 30-Day Program.

If you have always wanted to start a golf-fitness program, but don’t know how to start, try my Cardiogolf 30-Day Golf-Fitness Program.  Now you  can start your own golf fitness program in the comfort of your own home or office. New FX-Headphones allow you to listen to me as a I take you through my Cardiogolf 30-Day Golf Fitness Program. The headphones are also preloaded with many hours worth of psychological coaching, mental preparation, practice drills and workouts, from world class golf psychologists.

Click here to order your own headphones-Enter discount KAREN25 to receive $25 off retail price.


Cardiogolf Pre-Round Warmup Routine

Thanks to LPGA T and CP Teaching Professional and legendary coach Sally Austin for inviting me to Chapel Hill Country Club to demonstrate my Cardiogolf program to the ladies golf association.  I spent the day showing the group golf-specific exercises they can do to improve their movement and swings.

For many of my readers, you are already familiar with my Cardiogolf pre-round warmup routine, but just wanted to post it again for the ladies at Chapel Hill CC.

Cardiogolf Pre-Round Warmup Routine

This is the Cardiogolf Pre-round warmup routine. For many of us, we used to be able to hop out of the car, go straight to the first tee and rip a drive down the middle of the fairway.  Now by skipping a warmup before a round of golf may mean it takes us 4 or 5 holes before you loosen up and gain your form and by that time your score may already be ruined. Here is a quick and easy pre-round warmup routine to help you avoid those big numbers on the scorecard.

The Point of a warmup is to elevate your heart rate to get blood flowing to warm muscles so they are loose and supple, so it is easier to swing. You can do this warmup at your house before your round of golf, if you don’t have a long drive to the golf course or on the driving range and don’t be embarrassed to do the routine, it couldn’t more humiliating than topping your drive off the first tee. There are many ways to warmup like jogging, doing jumping jacks or even taking practice swings.  I have chosen exercises that target golf-specific muscles.

Use a club for balance.

1. Hip Swings-We are going to start by warming up the hips muscles. Simply swing your knee back and forth for 10 to 15 seconds per leg. This movement will help want loosen up your muscles and joints and elevate your heart rate. These muscles are typically tight especially if you sit all day.









2. Inner and Outer Thighs-Next, let’s warm up the inner and outer thigh Swing your leg side to side in a controlled motion. These muscles are important to activate to because they enable you to shift weight in the golf swing. Again, do it for 10 to 15 seconds per leg. These exercises will also help you practice balance.









3. Squats-Next, simply squat up and down like this.  This is an excellent overall exercise to build strength, but it will also get our heart rate up to warm up muscles to make them more elastic so they will move easier.





4. Cross-Crawl-From here, hold club like this and raise your knee to the opposite elbow.  The simple motion of crossing your elbow to your knee, activates both sides of brain to prepare your mind for the day. You should feel your heart rate getting faster.  Now, let’s move on to some golf specific motions.

5. Core Warm up-Put the club behind your back like this and practice shifting your weight back and forth. Practice the motion that you are going to be doing for the day. Shift your weight to back and then forward.  This exercise will also active core muscles that are so important in the golf swing.





6. Shoulder Warm up-Now put club behind shoulders and practice making a good shoulder turn. Try to get your shoulder under your chin and then practice finishing in balance. Now take a few smooth practice swings.





At this point, you should feel warmed up and even winded, younger athletes may even break a sweat.  Your muscles are loose, your joints are lubricated and now you can hit a few practice shots without feeling tight or head to first tee knowing you can swing freely for a good tee shot.

Find out your golf personality

Cardiogolf Mini-Core Workout