The Local Knowlege

Health & Fitness

Fitness Friday: Total workout in 20 minutes

Editor's note: Every week my colleague Ron Kaspriske, Golf Digest Fitness Editor, presents Fitness Friday on the Instruction Blog. He gives you a health and fitness tip or an exercise or stretch to get your body warmed up for the weekend. This week he tells you how to do a complete workout for your golf muscles while getting a cardio workout at the same time. Sounds good to me! Look for Saturday Morning Tip tomorrow, and remember to follow me on Twitter: @RogerSchiffman.

Roger Schiffman
Managing Editor
Golf Digest

Many of you have asked for a simple, efficient, total-body workout that will not only improve strength and mobility, but also improve your golf swing. Not to sound like a used-car salesman, but I'll do ya one better. I'm going to give you a total-body workout routine that will not only improve strength, mobility and hit the key muscles used in the golf swing, but also doubles as a cardio workout. I call it "20 in 20" and tweeted about it earlier this week.

Simply put, you're going to do two sets of 10 different exercises (20 sets) in 20 minutes. Doesn't it sound appealing to be in and out of the gym in 20 minutes? Especially knowing you worked out harder than if you spent an hour doing 30 minutes of cardio and 30 minutes of 
strength training. In discussions with Chris Noss, one of the top trainers on the PGA Tour (Rickie Fowler and Zach Johnson are among his clients), we both agree that turning a strength-training workout into a cardio routine makes efficient use of time and gets your muscles to work harder.

Those "water breaks" and chit-chats with other people in the gym really eat up time. So, instead, try the 20 in 20. Pay attention to proper form and don't be in so much of a rush that you injure yourself.


YOUR WORKOUT
Beginners

(2 sets, alternate exercises)
-- Standard push-up (15 reps)
-- Dumbbell sumo squat (12 reps)

Break

(2 sets, alternate exercises)
-- Plank (45-60 seconds)
-- Alternate-arm dumbbell hammer curls (12 reps)

Break

(2 sets, alternate exercises)
-- Alternate-leg dumbbell back lunge (12 reps)
-- Alternate-arm dumbbell bench on physio ball (10 reps per arm)

Break

(2 sets, alternate exercises)
-- Platform jumps (12 reps)
-- Physio ball Y's T's W's (3 reps, each letter)

Break

(2 sets, alternate exercises)
-- Physio ball Russian Twists (10 reps each side)
-- World's Greatest Stretch (20 second stretch, then 8 reps)

Not sure how to do an exercise? All of these can be found in previous Fitness Friday items.


Advanced

(2 sets, alternate exercises)
-- Med-ball push-up on one leg (15 reps)
-- Goblet squats (12 reps)

Break

(2 sets, alternate exercises)
-- Physio ball plank (60 seconds)
-- Dumbell Russian Twist on physio ball (12 reps, each side)

Break

(2 sets, alternate exercises)
-- Med-ball wall throws (15 reps, one side)
-- One-legged lateral jumps with dumbbells (10 jumps, each direction)

Break

(2 sets, alternate exercises)
-- Dumbbell Turkish sit-up (10 reps, one arm)
-- Speed planks (10 reps)

Break

(2 sets, alternate exercises)
-- Crossover drop lunges with dumbbell curls (12 reps)
-- World's Greatest Stretch (20 seconds, then 8 reps)

Not sure how to do an exercise? All of these exercises can be found in previous Fitness Friday items.


Click on the video below to help get started.


-- Ron Kaspriske, Fitness Editor

Subscribe to Golf Digest
Subscribe today