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FITNESS

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The Great Outdoors

Now is the time to enjoy the pleasures of stepping outside for your workout.

BY MIKE HANSENPublished: June, 2006

This is a good time of the year to take your golf-specific workouts outdoors. The nearest park or grassy area will work just fine. To maximize your time outdoors, follow this routine to improve your most important piece of equipment — your body. Choose a beginner or advanced program based on your fitness level. Repeat the routine two to five times.
Always make sure to warm up before doing any exercise or stretching routine either by walking to your workout destination, doing 50 jumping jacks, or anything that will get your blood flowing.

Legs

Body-weight squats: 1 set of 20 repetitions (beginner)
1) Start by placing your feet shoulder-width apart and holding your arms out in front of you.

2) Proceed to squat like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backward while going down.

3) Remember to keep your knees from going out in front of your toes while squatting.

Jump squats: 1 set of 20 repetitions (advanced)
1) Stand with your feet shoulder-width apart, trunk flexed forward slightly with your back straight in a neutral position.

2) Your arms should be in the ready position with elbows flexed at approximately 90 degrees.

3) Lower your body so your thighs are parallel to the ground.

4) Explode vertically and drive arms up.

5) Land on both feet and repeat.

Core Planks: 1 set of 60 seconds (beginner)
1) Start by placing your forearms on the ground and forming a plank with your forearms and feet.

2) Hold this position keeping your body parallel to the ground.


Elbow stabilization: 10 reps each side (advanced)
1) Form a plank position with your elbows and your feet, keeping your body parallel to the ground.

2) Keeping your trunk tight and parallel, lift up one elbow and rotate your trunk and shoulders.

3) Hold for a count of two and then return to the starting position and repeat with the other arm.


Endurance Sprints (advanced)
1) Mark off a 20-yard area.

2) Sprint as fast as you can for five times each way, without rest.


Balance: Standing on one foot (beginner)
1) Stand in place on a sidewalk or pavement for 30 seconds, and then repeat on opposite leg.

Standing on one foot with a figure 8 (advanced)
1) Stand in place on one leg in the grass and make a figure 8 with your arms out in front of you.

2) Repeat the 8 ten times each way on each leg.

Mike Hansen owns and operates Hansen Fitness Company in Irvine. He can be reached at (949) 251-0533.


Healthy Hints

Here’s how to keep your cool when the weather gets warm:

1) Don’t overdo it.

2) Work out during the cooler early-morning or evening hours.

3) Drink plenty of water.

4) Always warm up. And spend a few minutes cooling down and stretching.

5) If it’s too hot to exercise outside, work out indoors.

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