Tag Archives: Resistance

Do You Have 30 Seconds? Then You Have Time to Work on Your Golf and Fitness

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Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Do you have 30 seconds? Then you have time to work on your golf and fitness! A new study shows that short bursts of exercise has been found to be as equally beneficial as concentrated regular activity if it adds up to the total recommended amount for the week, and it can even reduce the risk of death, as published in the Journal of the American Heart Association.

So now you have no excuses. Everyone can find a minute here and there to do exercise! 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 at a time, once a week or month. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range for hours.  Secondly, the long workouts and 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.

Strength training exercises, important for increasing muscle strength and bone mass, require the addition of weight or resistance to challenge the muscles. But I feel that free weights and machines can leave a golfer tight in the shoulders and chest, so if you are just starting to exercise, I  recommend you do exercises without weights, but still have some resistance.  This is a perfect example of one of those exercises that can help improve strength without using weights.

Resistance Golf Swing Drill

This is an isometric exercise which will contract your muscles because you are pushing the back of your hands together creating resistance. The main benefit of isometric exercise is that it doesn’t put any stress on joints.

  • Stand in a golf stance.
  • Stretch your front arm long and then put the back of you back hand (right hand for a right-handed golfer) against your front hand.
  • Create resistance by pushing the back of your hands together.
  • Keep the resistance as you make practice swings.
  • Start off slowly, then pick up the pace and increase the speed.
  • Do 8 to 10 repetitions.

Practice something about your game everyday. #CardioGolfChallenge

Cardiogolf-Trim Your Score, Shape Your Swing

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!

Click here to see my favorite training aide. 


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.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

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Cardiogolf Exercise 101