End your workout with a challenge

I had my follow up to yesterday’s post almost ready to go, then somehow my day got away from me.  14 hours and over 30 golfers trained today, I’m tired just thinking about it!  But I’m lucky to end each day with a happy heart because I love what I do and am crazy about all the awesome golfers I get to work with.

Something I was thinking about tonight before my junior class was how important it is to end a workout with some type of challenge whether physically or mentally…..many times those two go hand in hand.  I believe it’s so important to walk away from a workout feeling energized, accomplished, challenged and strong.  My juniors ended their workout tonight by doing 50 stationary lunges on each leg.  Seems a little crazy but since none of them have a tournament this weekend, I figured a little soreness would be good 🙂 They all completed it at their own pace, some feeling it more than others.  But as they all finished and sat on the ground, I couldn’t help but notice the exhausted yet proud look they all had.  I love that!

Here are a few of my other favorite workout ending challenges:

  • Tabata Planks: 20 seconds on/10 seconds rest repeated 8 times.  Complete this doing different styles of plank without dropping
  • Dead Legs: 20 squats fast, 10 jump squats, 10 split squats, 20 seconds rest.  Repeat 3 times
  • Continuous kicks: 20 as fast as you can alternating, 20 seconds rest.  Repeat 5 times
  • And my personal favorite, challenging the height of my kick 10 times each leg


2 posts coming your way tomorrow, watch out!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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