Yesterday, it was 91 degrees here in Oklahoma. I decided I would do my workout in the sun, shirt off, and let the sweat roll…
It felt great!
At the end, I was on the ground in a pool of sweat.
Considering the stress of events we’re going through, it’s just what the doctor ordered.
The sun, the heat, the fresh air… and the KETTLEBELL GAUNTLET.
If you’ve only got one dumbbell (any weight) or a single Kettlebell… give the following workout a try (from my soon to be released KGB: Kettlebell Golf Body book).
A1) Walkout to Pushup to Slide Up x 4 reps
A2) Turkish Get Up (bodyweight) l/r x 1 reps
A3) Halo 16kg KB l/r x 4 reps
A4) 50 Jump Ropes
Repeat one more time, no rest.
Chisel: Single Dumbbell or Kettlebell
B1) Turkish Getup l/r x 2 reps (1 rep per side)
B2) Two-Arm Swing x 10 reps
B3) Clean and Press l/r x 5 reps
B4) One Arm Swing l/r x 5 reps
B5) Clean and Front Squat l/r x 5 reps
B6) Two-Arm Swing x 10 reps
B7) Snatch l/r x 5 reps
B8) Alternating One-Arm Swing (switch every rep) x 20 reps
After completing circuit, rest for 3 minutes. Repeat 2 more time(s).
Note: Take rests as needed but try to complete the above circuit unbroken. These get really challenging in round 3.
Recovery (Lower Body)
C1) Standing Cross Hamstring Stretch l/r
C2) Lunging Hip Flexor l/r
C3) Downward Dog
C4) Pigeon l/r
C5) Lying Quad Side Stretch l/r
C6) Figure 4 l/r
C7) Lying Down Quad Stretch l/r
Loosen up any spots with foam rolling and/or lacrosse ball.
Any questions? HIT REPLY. I would love to help you out right now.
And when this is all over, I expect to hear about your results on the course!
Come try us out, we’ve got what you need for RIGHT NOW.
=> See you on the inside at https://GetGolfFit.com
PS. I’ve got a substantial library of golf fitness programs that use just about anything…
Olympic Equipment (CHECK)
Foam Rolling / Stretching / Mobility (CHECK)
Exercise Bands (CHECK)
I’ve got them all… and I’ve added new programs to the Member’s Clubhouse this past week.
Golf Gym: Test Group… this is the ORIGINAL golf fitness program using the GolfGym suite of bands. However, you can use ANY bands with this program.
Build Your Own Workout: Bells, Bodyweight, and Bands… Allows you to custom design your own 8 week (or longer) program. You can even adjust it as you get more skill in the exercises… so as you unlock your body you just make a few tweaks and continue your progress.
You don’t need a gym, you just need a yoga mat and your body for a good, solid, workout.
In fact, it might be time to back things up and start with bodyweight training only again. When you do this, you can find your weak points and make adaptations (BYOW is PERFECT FOR THIS)… and in the end, this will make all of your weighted exercises better.
Because it really boils down to form execution when seeking results… and there’s nothing better than bodyweight to perfect before moving on.