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Tag: 20 minute workout

20 Minute Golf Workout

Tiger WoodsHe went 924 days without a win on tour and throughout the time endured a life altering marriage scandal, corporate sponsorship drops, parted ways with his caddie and multiple injuries.

None of that seemed to matter as Tiger Woods putted out to win the Arnold Palmer Invitational on Sunday. The win was his first in 27 tour events and moves him to No. 6 in the world golf rankings.

Like him or not it was nice to see him win again.

Tiger is one of the fittest golfers on tour and revolutionized the sport with his intense training regimens. Most have followed suit and you’d be hard pressed to find guys on tour that don’t hit the gym regularly.

Follow the 20 Minute Golf Workout to help improve your core rotational strength, balance and add 10 yards to your drive.

Watch below to see how it’s done:

20 Minute Golf Workout



Golf Circuit

Warm up:

1. Overhead Shoulder Circles (3-4 per arm)
2. Walking Lunge with Twist (8 per side)

Rest briefly and repeat warm-up circuit 2 more times.

Once warm-up is completed rest 60 seconds and go immediately into this full body circuit:

Golf Circuit:

1. Dumbbell Swing – 15 reps
2. T-Rotational Push-ups – 6-8 reps per side
3. Cable Chops – 15 reps per side
4. 1 Arm Dumbbell Clean and Press – 6-8 per side
5. 1 Arm – 1 Leg Dumbbell Row w/ bench – 6-8 reps per side

Rest 10-20 seconds between each exercise. Once you complete all 5 exercises in sequence, rest for 60 to 75 seconds and then go back to exercise # 1. Repeat the circuit 3 more times for a total of 4 sets.

Alternate between the above workout and the original 20 Minute Golf Circuit 3 times per week for 4 weeks and you’ll be driving the ball like Tiger in no time.

See you on the links.


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20 Minute Ladder Workout

3BG Ladder WorkoutThis month’s 20 Minute Fat Blasting Circuit is called the 3BG Ladder Workout. It involves 3 total body exercises and all you need is a pull-up bar. So if you have one at home- it can be done there or get outside to your local park and use the monkey bars.

You’re going to perform the exercises one after the other in a circuit. You will start with one rep of each, then two, then three and so on until you reach 10 reps of each of the 3 exercises. You’ll go up the ladder but you won’t be coming down… not yet anyway.

Watch below as I struggle to complete this months 20 Minute Fat Blasting Circuit:

3BG Ladder Workout


Perform the following 3 exercises in circuit:

  • Drop Squat
  • Push-up
  • Pull-up**

**If you cannot perform a pull-up, do a body-weight row.

Complete all 3 exercises in circuit for 1 rep, then 2, then 3 all the up the ladder until you reach 10. Use proper form when completing each exercise and rest as needed.

In the video you’ll see me take my share of rest periods as I struggle through this months circuit. It took me 9 minutes and 53 seconds form start to finish. I did however just finish a workout of weighted dips, chin-ups and deadlifts right before, so my arms were pretty shot.

Regardless, see if you can beat my time.

Yours in health,


PS. Follow the link for more free workouts.

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