Staying physically fit is important in golf. To make it around an 18-hole round without fatiguing takes a lot of physical stamina. But staying fit can be a difficult task for those who do not have a lot of time on their hands. But in 20 minutes, most golfers can work the necessary muscles and stay fit with this workout plan. Using supersets, this workout targets the pecs, back, arms, abs and legs.
Start with the chest, or pectoral, and back superset. Taking a weight that is easy to lift, lay on the bench or Swedish ball. Lift the weight straight up from the shoulders until the arms are fully extended. Do 10 reps.
Immediately after completing the bench reps, put a hand on the bench and allow the other to hang straight down holding one of the weights. Put a knee on the bench. Lift the weight straight up so it touches the inside of the shoulder and return to the hanging position. Do 10 reps on each arm. That is one set. Do three sets of each.
Working out the arms is next with a bicep/tricep superset. Grab a pair of dumbbells while standing. With the palms facing out, lift one weight straight up, bending at the elbows until it touches the shoulder and then lower. As the first weight is lowering, lift the other weight in the same manner. Do 10 reps.
After the bicep reps, grab a dumbbell with both hands by the plate and hold over the head. Lower the dumbbell so it touches the back just behind the neck and raise. Do 10 reps. Do three sets of each.
Sitting on the bench, grab two dumbbells and hold them so they are at the shoulders with the palms facing to the front of the room. Lift the weight straight up with both hands at the same time touching the weights above the head. Lower to the starting position. Do 10 reps.
After the reps above, stand with weights in each hand. Put one foot out in front about the length of a stride. With the weights in both hands, lower the back knee so it touches the ground and then come back up to the starting position. Do 10 reps and then switch legs and do 10 more reps. Do three sets of each.
Tips & Warnings
Start slow with weight. The best way to determine the amount to lift is to figure out what the participant thinks the weight should be and then back it off by 10 pounds.
Always consult a doctor before starting an exercise program.