The 4 Key Components to Creating a Workout

At a loss for what to do in the gym this weekend?  Here is an easy way to put together a workout that will get the sweat poring and address some of the most important aspects for any golfer to train.

  • Push
  • Pull
  • Squat
  • Rotate

All you need is these 4 categories and you can put together an endless number of workouts!  The ability to push and pull are basic functions of the body, and when you put them together they equal rotation.  The squat portion addresses ground force and also lower body stability.  And the rotational category can include actual rotation, or even anti rotation since the ability to stabilize movement is just as important as moving.

Today I’m giving you an example of how to put these 4 categories together to create a great physical challenge.

  • 10 Pushups (I modified them in the rings)
  • 10 Lunge Rows
  • 10 Bar Thrusters
  • 10 Shuffle and Rotate
  • 1 Min Cardio Sprint

It looks simple, but trust me it’s taxing!  I ended up using Kettlebell Swings and punches for the cardio sprint portion, but anything is fair game just as long as your heart rate is up and the sweat is dripping.

Set a timer for 25 minutes or try going through this 6-8 times, with the addition of some Kenny Loggins you’re on your way to a better day 🙂

Happy Saturday!


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

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