Jan 08, 2021

10 Fun At-Home Workouts That Can Improve Your Golf Game

golf fitness

Looking for at-home workouts that can improve your golf game? You are in luck! I have 10 options for you! 

  1. If you would describe your fitness level as a beginner, take a look at the 6 single exercises that have been recommended by Team Joey D Golf, a team of experts that work at Joey D Golf Indoor Golf Training Center.
  2. If you would describe your fitness level as a intermediate, join my Golf Fitness Virtual Gym! Once you join, you could do Beachbody's at-home workout programs like 21 Day Fix Real Time and LIIFT4.
  3. If you would describe your fitness level as a advanced, join my Golf Fitness Virtual Gym! Once you join, you could do Beachbody's at-home workout programs like 21 Day Fix Extreme Real Time, and 9 Week Control Freak. 

I personally have done 21 Day Fix Real Time, 21 Day Fix Extreme Real Time, and LIIFT4. I am excited to do 9 Week Control Freak soon as it is the newest Beachbody At-Home Workout program!

FITNESS LEVEL: BEGINNER

Team Joey D Golf, a team of experts that work at Joey D Golf Indoor Golf Training Center, says that ‘there are plenty of exercises that help improve your golf game. And playing better golf is indeed fun.The best part? You can perform many of these exercises from the comfort of your own home. Let’s take a look at a few of them’.

  • SINGLE- LEG HAMMER CURL

Team Joey D Golf says that ‘the hammer curl is a great exercise for improving wrist stability and muscle endurance. It also helps strengthen your grip, which allows you to maintain control over your swing for longer periods of time. Just make sure you keep your arms shoulder width apart when doing your curls'.

  • TRICEP CURL

Team Joey D Golf says that ‘Your triceps bring stability to your shoulders and arms, improve flexibility, and help increase your range of motion from your wrists all the way up to your shoulder blades. They’re also responsible for adding power to your golf swing. The tricep curl is one of the best exercises you can do to increase your tricep strength and flexibility'.

  • FARMER WALK & SQUAT

Team Joey D Golf says that ‘The farmer walk and squat improves your arm strength by working your entire arm from wrist to shoulder. Combined with squats, you’ll hit all those major muscle groups in your body, including your abs, quads and calves'.

  • LATERAL LUNGE

Team Joey D Golf says that ‘The lateral lunge develops balance, stability, and strength, all key elements of a perfect golf swing! To avoid injuries, it’s important you maintain proper form at all times. Keep those knees bent and try to maintain balance when your leg is straight'.

  • MEDICINE BALL ROLLING PLANK

Team Joey D Golf says that ‘The great thing about this exercise is it works almost every muscle in your body -- and it really gives your core a beating. But don’t be intimidated. We’ll show you both the basic and advanced way of performing it'.

  • TAKE-AWAY AND TURN

Team Joey D Golf says that ‘This exercise is designed to strengthen the muscles and ligaments associated with the motion of your backswing and follow-through. Using a resistance band, you can build up those muscles responsible for giving you added power during your swing. You also rotate your hips while maintaining control over your golf club throughout the entire motion'.

FITNESS LEVEL: INTERMEDIATE 

If you would describe your fitness level as a intermediate, take a look at at-home workout programs like 21 Day Fix and LIIFT4 once you are a member of my Golf Fitness Virtual Gym!

GOLF FITNESS VIRTUAL GYM 

2 years ago, I started a workout program that was 4 days a week for 40 minutes each. I could barely finish the workouts; I was sore the next day and I definitely did not do any extra workouts on my days off. 

I didn’t follow the diet plan because I didn’t want to. It was hard enough for me to just get motivated enough to complete the workouts.



I gave myself grace because I knew I wanted to change but I also knew that if I went overboard with my goals that I would get burnt out and discouraged.

It wasn’t about a massive weight loss in a short amount of time. It wasn’t about a six-pack or wearing a bikini.

It was just about making a change that I can stay consistent with. Because I could not let myself start something AGAIN and not finish.



When I WAS READY, I started working on my nutrition. It was hard and still is. But who am I to think that something like nutrition that I have struggled with my whole life, would all of a sudden become easy?! If you would have told me 2 years ago that my lifestyle would change as much as it has, I would have told you to take a hike.

I truly believe that I’ve been able to go this long because I accepted the long game.

I accepted not being perfect.
I accepted that it’s ok to do things on my own timeline.
I accepted that it’s ok to not be a certain weight.

But I had to start somewhere. I had to press play that July morning in order to get the train going.

Are you ready? Click here to join!

21 DAY FIX REAL TIME

21 Day Fix Real Time® ramps up your fitness level, improves your nutrition, and helps you start to lose weight. 21 Day Fix has fun, effective 30-minute workouts, easy-to-follow portion control, and all the motivation you need to get in the best shape of your life.

LIIFT4

LIIFT4® allows you to build muscle and burn fat in 8 weeks with 30–40 minute workouts. LIIFT4® mixes weight training and high-intensity (HIIT) cardio for a complete body transformation.LIFT. HIIT. REST. REPEAT. Just 4 days a week.

FITNESS LEVEL: ADVANCED

If you would describe your fitness level as a advanced, take a look at at-home workout programs like 21 Day Fix Extreme Real Time, and 9 Week Control Freak  once you are a member of my Golf Fitness Virtual Gym!

21 DAY FIX EXTREME REAL TIME

21 Day Fix EXTREME Real Time® delivers the lean, defined body you’re looking for. This program is fun, effective 30-minute workouts, easy-to-follow portion control, and has all the motivation you need to get in the best shape of your life.

9 WEEK CONTROL FREAK

IT'S TIME TO TAKE CONTROL with 9 Week Control Freak®! Get game-changing results from three innovative training methods, combined with powerful nutrition and a proactive approach to rest. 9 Week Control Freak® brings it all together—now, it's up to you.