Due to the unfortunate situation we are in with COVID-19, lots of us will not be going to a gym for some time. However just because you can’t go to the gym, doesn’t mean you can’t get a great golf workout at home. It’s important not to lose your routine of working out. Once out of the routine, it makes it that much harder to get back into it. Stick with the same time frame you usually go to the gym, and also the days.

A lot of us have already shifted our focus to all golf now that winter has passed, but consider this an opportunity to continue with your fitness and test yourself on having the discipline to exercise, even for just 5-10 minutes. If you don’t necessarily have a routine, or typically you give it up come spring, try creating a habit of doing something fitness related each day. An example would be 10 shoulder circles after getting out of bed, 20 squats before bed, or 15 push ups before lunch.

These are all just examples, so feel free to create your own timing and exercise you will do. Generating and sticking with habits or routines will increase your chances of maintaining some physical activity. Now that we have established not to abandon your routine, or to create a habit, lets dive into great exercises you can do to stay sharp.

Depending on what exercise equipment you have at home will certainly affect the variety of exercises you can do. With that said, there’s nothing we need to work on that absolutely requires items or equipment. Let’s assume you have no equipment. With golf we want to touch on key areas; push, pull, rotate, hinge, squat, brace, balance, and general mobility. So here’s a great workout you can do at home with no equipment. Links are provided on some exercises for further explanation and visual.

Cervical Rotation – 8 reps each side, 1 set

Cats and Dogs – 10 reps, 1 set

Reach Backs – 10 reps each side, 1 set

Hip Circles – 6 reps each leg, each direction, 1 set

Crocodile Breathe – 6 reps, 1 set

Push Ups – As many as possible, 2 sets

T’s, Y’s, L’s, W’s standing (hinge from your hips so chest is facing the ground) – 10 reps each one, 1 set

Bicycles – 30 seconds, 2 sets (keep your elbows wide to ensure rotation)

Hip Hinges, neutral back – 6 reps, 2 sets

Jump Squats – 5 reps, 1 set

Squats (eccentric emphasis) – 8 reps, 5 seconds going down, 1 second coming up, 2 sets

Plank – As long as possible, 1 set

Lateral Bounding – 6 reps each side, 1 set

Single Leg Torso Turns – 10 reps each leg, 1 set

 

Doing this workout can ensure you maintain strength, power, and flexibility with no equipment. Always feel free to increase the sets if you would like. Keep in mind that jump squats are an explosive exercise, so if you increase the sets make sure you are not fatigued going into a second.

Of course there is plenty more you could do and lots of other options, but if your looking for a well rounded, get golf ready workout with no equipment, that’s a great start.

Tips for your workout

One thing to always keep in mind when working out is attention to quality. Sometimes we are short on time and race through a routine. Or maybe we just are feeling low on energy and not putting in the effort. We need to remember that quality always trumps quantity. Whatever golf exercises you decide to do, do them correctly with the utmost intent of giving 100% into every rep. If your short on time, your better off doing just a handful of those exercises well versus doing all of it fast and without intent. Don’t just take this advice with your golf workout, but with your golf practice and warm up as well.

You can do this every day! Unless you are very sore in a certain area, be aware that it is okay to do this every day. The only exception would be if you increase the sets dramatically where you really feel sore the next day. If this is the case, you can still do the mobility exercises(the first 5 on the list).

Add cardio to this routine by going outside as long as you feel safe and comfortable doing so. Golf trainers always prefer sprinting over steady state cardio, but feel free to do whatever you feel up for. For these circumstances, lets reap the benefits of cardio not just in physical health, but mental health also. Give yourself that “runners high” and spend 10-15 minutes on cardio. As mentioned, make sure its done in an open and safe area. Here’s a great routine to try next time:

Jog for 2 minutes

Run for 1 minute

Walk for 1 minute

Sprint for 15 seconds

Walk for 1 minute

Sprint for 15 seconds

Walk for 1 minute

Run for 2 minutes

Cool down job for 2 minutes

 

Hopefully these tough times pass us by sooner rather than later. In the meantime, lets use this as an opportunity to become disciplined, strong, and resilient. We can still be improving our golf game and take steps to reach our goals. Stay safe everyone.