GOLF DIGEST SCHOOLS

Follow-Along Golf: Total-Body Workouts

1  of  3

15-minute workout

video breakdown

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OVERVIEW SWING THOUGHTS DRILLS

OVERVIEW

As we learn what is truly important to being a better golfer, fitness has become more and more of a focal point—especially with the best players in the world. It can help your game, too, even if you can spare only 15 minutes a day. In this video, golf-fitness professional Kaitlyn Pimentel shows you how to improve your golf game and overall health with an efficient, total-body workout.

SWING THOUGHTS

A good swing starts with improving your flexibility
Focus on strengthening your legs and core for more power in your swing
Do cardio to stay in shape and improve your endurance, a key to consistency when you play

DRILLS

  • Foam Roll: Glutes, Back, Hips, Quads
  • 90-90 Stretch
  • Hip-Rock Stretch
  • T-Spine Clap
  • Glute-Activation Stretch
  • Side Plank
  • Dumbbell Row
  • Goblet Squat
  • Reaching Single-Leg Deadlift
  • Tall-Kneeling Lift
  • Eccentric Push-Ups
  • Speed Squats
  • Lateral Skips
30-Minute Workout
2 30-Minute Workout
  • Improve your mobility for a better swing
  • Exercises that help prevent common injuries
  • How to use the ground for power
  • Training in all three planes of motion

Follow-Along Golf: Total-Body Workouts

2  of  3

30-Minute Workout

video breakdown

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OVERVIEW SWING THOUGHTS DRILLS

OVERVIEW

The more you learn about golf fitness, the more you’ll realize having a strong core is the key to great golf. Think of the core muscles as the engine of your golf swing. If they’re strong and function well, you’ll have the foundation to play your best. In this 30-minute video, golf-fitness professional Kaitlyn Pimentel shows you the best exercises to improve your core, as well as increase flexibility, power and endurance—all necessary to achieve your golf potential.

SWING THOUGHTS

Strengthen your core to swing the club powerfully and in control
Train to use the ground as leverage for increased swing speed
Perform exercises that improve the synchronicity of your swing

DRILLS

  • Deep Belly Breathing
  • Foam Roll: Glutes, Hips, Hamstrings, Quads, Back
  • Leg-Lowers Stretch
  • Alternating Hip-Flexor Stretch
  • Hip Circles
  • Arm Circles
  • Bent-Over Lateral Steps
  • Duck Walks
  • Push-Up Taps
  • Side-Plank Hip Lifts
  • Stability-Ball Roll-Outs
  • Squat Jumps
  • Squat-to-Overhead Throws
  • Single-Leg Deadlifts
  • Lateral Squats
  • Scap Retractions
  • Plank Rows
  • Eccentric Bench Press
  • 180-Degree Jumps
  • Bear Crawls
45-Minute Workout
3 45-Minute Workout
  • How to prime your “engine” for golf performance
  • Enhance both strength and power
  • Multi-plane moves to sync up your body and club
  • Killer cardio for optimum calorie burn

Follow-Along Golf: Total-Body Workouts

3  of  3

45-Minute Workout

video breakdown

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OVERVIEW SWING THOUGHTS DRILLS

OVERVIEW

Sitting at a desk all week and then just showing up to the golf course won’t help you play your best. You need to always be moving, stretching and finding ways to improve to not only feel your best, but also play your best. In this 45-minute video, Kaitlyn Pimentel demonstrates a complete workout that is designed specifically to get you in great shape while preventing injuries. Best of all? It will help you swing the club better than ever.

SWING THOUGHTS

Improve your body’s ability to rotate powerfully while maintaining golf posture
Build strength not only in large muscles groups but also in fast-twitch fiber to increase speed
Use high-intensity cardio to increase the burst of energy needed every time you swing

DRILLS

  • Supine Stretch
  • Foam Roll: Glutes, Hamstrings, Hips, Quads, Back
  • Spiderman Rotations
  • Standing-Hip Rotations
  • Standing Shoulder Rotations
  • Resistance-Band Lateral Steps
  • Resistance-Band Steps
  • Dead Bugs
  • Side Plank Up-and-Unders
  • Skater Sticks
  • Med-Ball Slams
  • Stir the Pot
  • Rear-Foot-Elevated Split Squats
  • Dumbbell Split Squats
  • Kettlebell Overhead Walk
  • Kettlebell Suitcase Carry
  • Leg Curls
  • Unassisted Dumbbell Rows
  • Body Saws
  • Kettlebell Swings

Follow-Along Golf: Total-Body Workouts

Lesson
1 / 3
15-minute workout
2 / 3
30-Minute Workout
3 / 3
45-Minute Workout
Follow-Along Golf: Total-Body Workouts INDEX
15-minute workout
1/3
15-minute workout
  • Learn the best way to warm up
  • Focus on golf-specific exercises for efficiency
  • Why the core muscles are key
  • Interval training for cardiovascular fitness
  • Learn the best way to warm up
  • Focus on golf-specific exercises for efficiency
  • Why the core muscles are key
  • Interval training for cardiovascular fitness
30-Minute Workout
2/3
30-Minute Workout
  • Improve your mobility for a better swing
  • Exercises that help prevent common injuries
  • How to use the ground for power
  • Training in all three planes of motion
  • Improve your mobility for a better swing
  • Exercises that help prevent common injuries
  • How to use the ground for power
  • Training in all three planes of motion
45-Minute Workout
3/3
45-Minute Workout
  • How to prime your “engine” for golf performance
  • Enhance both strength and power
  • Multi-plane moves to sync up your body and club
  • Killer cardio for optimum calorie burn
  • How to prime your “engine” for golf performance
  • Enhance both strength and power
  • Multi-plane moves to sync up your body and club
  • Killer cardio for optimum calorie burn