Hi. My name is Dirk Schultz. I'm a
personal trainer. I'm here with John and Tim and we're
gonna take you through a beginner bodyweight workout. This bodyweight
workout is great for golf. It can be done anywhere – club house, home, hotel room, golf
course, and all you're gonna need is a little space and a towel. Even though it
says beginner, don't be fooled, it's gonna kick your butt. Our time frame
today is gonna be thirty seconds on, thirty seconds off. And I want you guys
to think about that thirty seconds as, and break it down to smaller intervals
if you need to. So let's get right into it. And remember, before we do that, let's
think about our posture, right. We want to set the shoulders, brace the core as if
someone's gonna punch you or tickle you, and align the body.
How are my ears,
shoulders, hips, knees and ankles aligned. The other cue that I'm gonna go through
is reset. If you need just stop and reset, go for it. Get back into the posture. All
right. Let's start with a little bit of a warm-up, nice and easy.
Get those wrists loosened up. Let's reverse it. All right gentlemen let's go
into an arm swing. Even here we want to keep those shoulder blades out of our
ears, shoulders down, shoulder blades back, bracing the core. Sticking with the
shoulders let's do a little arm circles.
Forward, little takeoff here. Bigger
circles and large circles. Awesome. Let's reverse it. Large circles back, medium
circles, and small circles. We're going to do some invisible rows. We're gonna bring
those elbows in alongside the rib cage, pinching those shoulder blades together,
wake up that back. It's gonna be doing some work here. Nice and easy.
Shoulders down, eyes up. Beautiful. Take your time with this.
We're just warming
up the body, warming up the engine, 2, 1. Alright, lace your fingers behind your
head for prisoner squats. Now it's just like with any squat. We want to release
our hips down and back. When we come back to the standing position we're pushing
through the heels and mid foot. Now when we come back to the standing position
bring those elbows together. This is warming up your thoracic spine
and your shoulders. All right boys. Let's get into it in three two one and action. Nice, pushing through the heel. You can
visualize trying to rip a piece of paper with your feet. Spread the floor apart.
Keep your chest high. Eyes are up. Three, two, one. Let's warm up those hips. We're going to be balancing on the left foot.
We're squeezing the glutes. Right side
into out. Getting some mobility, some really good mobility in those hips. And
balance. Out to in. And let's do some hams, work the hamstrings a little bit too. Nice forward, easy. Forward and back. Keep the upper body nice and quiet. Create the
movement through the hips. Beautiful. Two, one other side. Balance it on the right
foot, left knees and out.
Out to in. Brace the core, set the shoulders. Good job. We're in
sync or almost. Hey, forward and back. Two and one. We're done with a warm-up. Let's
get right into the workout. Again thirty seconds on, thirty seconds off. First
exercise gentlemen squat. Just bodyweight squat. Releasing those hips back and down.
Keeping the knees behind the second and third toe. Drive that butt back. Push
through the heels and mid foot.
Let's get into it in three, two, one. You're in it to
win it. Nice Tim. You've been practicing.
Nice. Push through the heel, spread the floor apart, chest is high, eyes are
forward. We have 10 seconds. Inhale down, exhale up. Five, four, three,
two, one. Alright gentleman we're taking it to the
ground. Push-ups. A couple of different ways we can do the push-ups
for this workout.
Modified on the knees, elbows come along side the rib
cage or on the toes. Your choice. Let's get after it in three, two, one, begin. Set
those shoulder blades back and down, drive the energy through the palms,
squeeze, inhale down, exhale up. Good job Tim. Shoulders down.
Can you just bring your head up just a little bit John. Awesome. 15 seconds. Shoulders
are out of our ears. Beautiful. Again we can modify it by dropping to the
knees. Two, one, Bring it up gentlemen. Standing position. Alternating lunges. Just a
simple step forward, release the hips down and back. and we want to look for here is
we're not driving forward we're lowering ourselves down to a scissor push with
the heels of the front foot and the toe of the back foot bring it up let's get
into it three two one alternating side to side beautiful 20 seconds easy pace yourself listen to
your body give it what it needs if you need more speed go for it any less slow
down ten seconds three-two-one
the great thing about this workout is all we're gonna use it as a towel if
you're in a hotel room at home get a nice bath towel wrap it around a secure
object we're doing an isometric row we're gonna row it in hold it in good to
go watch your elbow there let's bring it in three two one and bring it in squeeze
squeeze squeeze what we're looking for nest Tim thing bring those shoulder
blades back and down eyes looking forward 18 seconds playing tug-of-war
bring it in hold it in strong strong strong feeling this John nice eyes up
three two and relax towels are down alternating lunges
lateral lunges we're going to step to the right on this one imagine there's a
wall coming up from your foot you cannot drop your knee beyond that wall so drive
your butt back come back to a standing position and repeat ready gentlemen
let's get after it in three two and you're in it nice again we did now when
our knees drop you on our foot so drop your butt back just a little bit more
John as we extend out what we want is that opposite leg to be go straight
these shapes back down a little bit more there it is
five four three group beautiful q1 all right shake the legs out other side boys
ready to go let's get after in three two one begin nice again do not let your knee drop young
there it is John beautiful drop the butt back a little more tune there it is yeah
great ten seconds just a couple more gentlemen
three two and one alright let's bring it up let's grab our mats that gonna do our
next four exercises on the ground thank you John
all right the first exercise is gonna be our our bridging we're gonna be on the
heals on our back what we're gonna be looking for here is pulling the toes
towards the knees digging the toe the heels into the ground arms are off to
the side we're gonna drive from the hips squeeze the glutes raise the hips up
until we get a nice line from the knees to the shoulders inhale down exhale up
alright gentlemen let's get into it in three two one and action squeeze those
glutes raise those hips nice a little bit higher get a nice line from the
knees to the shoulders little higher there Tim there it is
if you feel any cramping in your hamstrings just press your heels into
the mat just a little bit harder and forward we have eight seconds two and
one let's flip over onto her stomach four planks front planks so gentlemen a
couple different options for you stack the elbows under the shoulders
shoulder blades are back and down option one can be modified on the knees
option two can be a full-on plank all right choose your poison let's get after
it in three shoulder blades back and down brace the core two one action again we went that alignment Oh your
head just a little bit brace brace brace breathe behind the shield that means
brace the core but still breathe beautiful 12 seconds guys you have five four three
two and one drop the knees side planks for this one we're going to do knees or
top leg forward so stack the elbow under the shoulder
tuck that shoulder blade back and down activating your lats we sit back with
our hips so we'll perform a hip hinge bringing those hips forward all right
let's get into it in three two one action looking good nice tune Jim I'm looking strong I'm on
my knees I'm still protecting my back still as challenging as what these
gentlemen are doing we have five four three when we release the hips back and
down two and one lower it down other side okay and stacking the elbow into
the shoulder shoulder blades are back and down activate that lat
protect that rotator cuff start with the hips back let's get into it and three
two one squeeze the gluts hip hinge forward looking good drive through that lower leg keep the
hips up brace brace brace and breed shoulders are out of the ears five four
three two and one let's take it to the back
crunches we're going to keep the feet flat we're going to create a supportive
cradle behind our head we're not gonna be pulling on the neck we're just
supporting the neck to support and protect the neck give yourself a double
chin then as we exhale we raise the shoulder blades up off the mat we inhale
down exhale up all right gentlemen join me let's go for
crunches and three two one and begin inhale down exhale up really forcefully exhale you're done
with that stay away or get rid of it inhale down exhale up contract should a
pound here yeah and Hale down exhale up for eight seven six five four three two
and done all right gentlemen let's bring it to a standing position mats to the
side of the room please the next exercise is going to be a single leg
deadlift a couple of different options for y we're going to be starting on the
left side we're gonna reach forward with a hip hinge reach for with the opposite
arm option one is to come up and touch back in touch option two you can bring
that knee up for a balanced component choose your poison let's get into in
three two one begin even here keep the shoulder blades back and down brace the
core when we go from the hip hinge to the standing position take your eyes
looking forward nice ten there you go gentlemen we have eight
seven six two and done shake it out let's do the other side
feeling good all right other side reach forward choose a modification or the
exercise that feels right let's go into one and action hip hinge back drive it
up again Center your weight in that front foot earn your right to progress
right reach back step forward ten nine eight seven you can keep that front leg
still hip hinge back two and one gentleman grab your towel is we gonna do
a little bicep work little isometric work what we're going to do is anchor
off of the right foot and we're working the right arm here so I'm when I want
you to do is pull up as hard as you can for the thirty Seconds still maintaining
posture shoulder blades are back and down nice and tall nice and strong let's
get after it in three two one begin well forward just a little bit more come
forward right there awesome you look like statues po po po po po po po strong five-four-three-two-one
awesome other side guys get an anchor off with your foot we're bringing it up
holding it up 30 seconds of an isometric hold and after in three to set the
shoulders brace the core and action guys are statues in this elbow for beautiful
Shoals are shoulder blades it back and down nice ten twelve seconds five four
three two one all right gentlemen nicely another isometric hold it's gonna be
reverse flyes so check it out we're gonna grab find the spot on the towel
that feels right we're just gonna pull as hard as we can back pull pull pull
okay take it up in three two one if you're doing these at home get those
shoulder blades back and down nice and tall
pull as hard as you can if you feel any discomfort just stop and reset get back
into it bring it in bring it in bring it in eight seven six five four three two
and done gentlemen nice work all right put the towels down we're going to show
the body some love by doing a little stretch we're gonna start with the
shoulder stretch bring the right arm over lightly pulling on the elbow even
here shoulder blades are back and down about a 15-second hold and release other side shoulder blades
back and down eyes are up think about what you're gonna do tonight shoulder
sit down four three two one little chest stretch reach back lace the fingers
behind your back roll the shoulder blades back and down lift lightly
towards the sky with your hands stretch out the chest nice you've been here
we're going to brace three two one and tricep stretch with the right side reach
back lightly pulling on the elbow get those shoulder blades out of your
back and down shoulders or out of the ears – one other side looking good Tim
yeah nice chub in the workout gentlemen five four three two one all right we're
gonna take it down to the ground for a half kneeling hip stretch let's bring
the left foot forward squeeze the glutes nice and tall maintain the arch in the
back bring the hips forward beautiful reset the breathing nice deep
breath in through the nose out to the mouth four three two and other side nice
and tall hips are forward squeezing the glutes to one all right gentlemen bring
to a stand position let's do a hamstring stretch left foots forward draw the toe
towards the knee hip hinge now if you have a chair or a bench at the house or
in the hotel when you can bring your foot up a little bit higher so we're hip
hinging we're just bringing it forward feeling this stretching the hamstrings if you're new to a bodyweight workout
give it some time be patient with yourself you'll build endurance you'll
build strength other side hip hinge drive the hips back keep the chest high we have five four three two done alright
gentlemen bring it up okay do a quad stretch balancing on the left side if
you need some support you can use a wall doorway lightly touching bring the hips
forward nice and tall shoulders down and other side shoulders are out of our ears
bracing the core three two one all right gentlemen we're gonna wrap it up with
three Sun Salutations we inhale down we exhale up we think about it for getting
us through the workout let's get after it
inhale down exhale up think about if we get you through the workout and Hale
down exhale up set your intention for the day inhale down exhale out think
about three things you love about yourself one of them being working out
with me.
All right gentlemen. Great job. So that's
just a sample of a bodyweight workout, beginners bodyweight workout. Remember,
change comes with commitment..