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Golf Workouts
		While golf is often considered to be a relaxing sport, the repetitive swinging movement can cause injuries. This is particularly true of the lower back and hip areas - especially in golfers who do not participate in any other physical activity. Bally Total Fitness golf workouts can help improve flexibility and strengthen the golf swing while increasing lean muscle mass and protecting golfers from injury.  Testimonials "Performing the Bally Total Fitness golf workout for 30 minutes three times a week, I reduced my body fat by 25 percent and added as much as 25-30 yards of driving distance to my golf game." Cory LaRusso PGA Golfer

5-10 minutes of moderate aerobic activity until you break a light sweat - walking, biking, and jogging are good examples. (For best results, perform each movement slowly and without momentum) Leg Extension 1 set of 8-12 repetitions Leg Curl 1 set of 8-12 repetitions Leg Press 1 set of 8-12 repetitions Chest Fly 1 set of 8-12 repetitions Chest Press 1 set of 8-12 repetitions Pull Over 1 set of 8-12 repetitions Seated Row 1 set of 8-12 repetitions Lateral Raise 1 set of 8-12 repetitions Seated Press 1 set of 8-12 repetitions Abdominal Crunch 1 set of 8-12 repetitions Lower Back Extensions 1 set of 8-12 repetitions Rotary Torso Exercise 1 set of 8 repetitions on each side. For best results, lie on your back with legs bent in a crunch position. Move your legs side to side very slowly, touching the floor. This exercise will stretch and strengthen the lower back muscles and obliques. Choose any activity that you enjoy which elevates your heart rate into the target zone for 20-60 minutes. Perform this activity 3-5 times per week. Running, biking, and brisk walking are good  examples. - Always strength train after you play - working out before your game leaves your body pre-fatigued. - Allow 48-72 hours of recovery time between workout sessions. - Incorporate some basic stretches, particularly for the lower back.  Do not bounce. Stretch after muscles are warm. Perform 3-5 repetitions for each movement and hold each stretch 10-30 seconds. - Your fitness level will improve during the initial 4-6 weeks. After this improvement phase it is appropriate to perform additional sets. - ACSM Guidelines recommend exercising at 60% to 90% of your max heart rate (220-Age) - Bally Total Fitness recommends consulting with your doctor as well as a knowledgeable instructor before starting this workout or beginning any exercise program.