Level 1 - Beginner Workouts
Level 2 - Intermediate/Advanced Workouts
Bodyweight Level 1 Workout Photo Instructions
Double Leg Bridge (1)
Lay flat on back with knees bent and feet flat on floor.
Double Leg Bridge (2)
Drive hips up keeping your back flat.
Open Book (1)
Lay on your side stacking both knees while holding top leg with bottom arm.
Open Book (2)
Rotate upper back open until top arm touches the ground.
Cats and Dogs (1)
Get on all fours with back straight.
Cats and Dogs (2)
Lift head while arching lower back down toward the floor.
Cats and Dogs (3)
Tuck chin while rounding back up toward the sky.
Push-Up (1)
Plank position with legs extended or kneeling.
Push-Up (2)
Lower your body in one piece keeping back straight.
Push-Up (3)
Push back up to plank position.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Inverted Hamstring (1)
Stand tall with arms to your side and weight favoring one leg.
Inverted Hamstring (2)
Bend forward at the hips lifting one leg while keeping back and arms straight.
Bodyweight Squats (1)
Slightly wider than shoulder width stance with feet flared.
Bodyweight Squats (2)
Sit back keeping knees over feet and your upper body stable.
Bodyweight Squats (3)
Power up from the heels.
Bear Crawl (1)
Start on all fours with knees just off ground.
Bear Crawl (2)
Move one hand and the opposite foot forward.
Bear Crawl (3)
Alternate sides going two forward then two back.
Kickstand Shoulder Turns (1)
Arms crossed with weight on one leg and other leg kicked back.
Kickstand Shoulder Turns (2)
Turn upper body both directions with lower body stabilized.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Dynamic Hamstring (1)
Lay flat on ground with one leg raised and bent.
Workout 1
Dynamic Hamstring (2)
Hold at hamstrings and extend leg straight into the sky.
Dynamic Quad (1)
Lay on your side with legs stacked and bent.
Dynamic Quad (2)
Grab top ankle with top hand and stretch leg back.
Half Kneeling Hip Flexor (1)
Take a knee pushing hips slightly forward and lifting arms over your head.
Half Kneeling Hip Flexor (2)
Lean to raised knee side taking deep breaths.
Lateral Lunge (1)
Stand tall with feet shoulder width apart.
Lateral Lunge (2)
Big step to the side bending knee and sitting back into your hip.
Band & Bodyweight Level 1 Workout Photo Instructions
Banded Squats (1)
Slightly wider than shoulder width stance with band around neck and under feet.
Banded Squats (2)
Squat down then back up (see “Bodyweight Squats” for more instructions)
Band Chest Press (1)
Secure band to sturdy object or use partner.
Band Chest Press (2)
Stand inside band holding at chest level.
Band Chest Press (3)
Push band forward keeping a stable base.
Face Pull (1)
Grab secured band with little slack and arm extended.
Face Pull (2)
Pull band toward face working upper back while keeping a strong core.
Banded Lifts (1)
Kneel and grab band secured near the floor.
Banded Lifts (2)
Pull band into chest then push out and up.
Banded Lifts (3)
Extend band back down toward the floor.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Banded RDL (1)
Stand tall holding band looped under feet.
Banded RDL (2)
Hinge forward while pushing hips back.
Banded RDL (3)
Pull back up while squeezing your glutes.
Banded Push-Up (1)
Plank position with band around back and under hands.
Banded Push-Up (2)
Lower your body in one piece keeping back straight.
Banded Push-Up (3)
Push back up to plank position.
Single Arm Row (1)
Extend one arm forward and hold secured band with little slack.
Single Arm Row (2)
Pull band toward your core while maintaining stability.
Banded Chop (1)
Secure band up high and grab with both hands.
Banded Chop (2)
Take a knee with leg raised on the band side.
Banded Chop (3)
Pull band across your body down and out.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Banded Rack Split Squat (1)
Loop band under foot and hold with engaged lat.
Banded Rack Split Squat (2)
Take split stance with heel of back foot raised.
Banded Rack Split Squat (3)
Lower knee to ground then push back up.
Half Kneeling Incline Press (1)
Take a knee holding band looped around lowered foot.
Half Kneeling Incline Press (2)
Punch band out and up without arching your back.
Half Kneeling Lat Pull Down (1)
Secure band up high to sturdy object or use partner.
Half Kneeling Lat Pull Down (2)
Hold band in one hand same side as lowered knee.
Half Kneeling Lat Pull Down (3)
Pull band down and back keeping a stable body.
Birddog (1)
Get on all fours.
Birddog (2)
Kick one leg straight back while reaching out with opposite arm.
Birddog (3)
Keep lower back still and alternate sides.
Dumbbell Level 1 Workout Photo Instructions
Goblet Squat (1)
Hold weight with both hands at chest with an athletic stance.
Goblet Squat (2)
Squat down then back up keeping the abs engaged (See “Bodyweight Squats” for more instructions)
Dumbbell RDL (1)
Stand tall with weights on your thighs.
Dumbbell RDL (2)
Lower weights down legs while pushing hips back.
Dumbbell RDL (3)
Pull back up while squeezing your glutes.
Dumbbell Press (1)
Lay with back straight, feet flat and weights held at each side of chest.
Dumbbell Press (2)
Push weights up until arms are fully extended.
Single Arm Dumbbell Row (1)
Hinge forward with back flat and weight in one hanging arm.
Single Arm Dumbbell Row (2)
Pull weight up to hip while keeping rest of body stable.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Step Up To Rotation (1)
Hold weight around chest level and place one foot on the step.
Step Up To Rotation (2)
Drive other knee up and rotate upper body to that side.
Dumbbell Pullover (1)
Lay flat holding weight with arms extended out behind head.
Dumbbell Pullover (2)
Raise weight up stretching lats and keeping lower back down.
Half Kneeling Press (1)
Take a knee and hold weight to same side as raised leg.
Half Kneeling Press (2)
Press weight overhead while stretching hip and squeezing glutes.
Half Kneeling Chop (1)
Take a knee and hold weight at chest.
Half Kneeling Chop (2)
Push up and out to raised leg side.
Half Kneeling Chop (3)
Maintain level shoulders and hips while pushing down and out.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Dumbbell Split Squats (1)
Split stance with back heel raised holding weights to each side.
Dumbbell Split Squats (2)
Drop back knee to the ground then push back up.
Weighted Bridge (1)
Lay flat on back with knees bent, feet flat on floor and weights against thighs.
Weighted Bridge (2)
Drive your hips up keeping the back flat.
Reverse Fly (1)
Hinge forward with back flat holding weights in hanging arms.
Reverse Fly (2)
Raise arms out to your sides squeezing shoulder blades together.
Side Plank (1)
Lay on your side with legs extended and weight supported on the forearm.
Side Plank (2)
Lift hips and knees off ground holding torso in a straight line.
Bodyweight Level 2 Workout Photo Instructions
Single Leg Bridge (1)
Lay flat on back with one leg bent and the other extended.
(3 SETS OF 10 ON EACH SIDE)
(3 SETS OF 10 ON EACH SIDE)
Single Leg Bridge (2)
Drive hips up keeping your back flat and core stable.
Reach Backs (1)
Get on all fours sitting into your heels.
Reach Backs (2)
One arm behind your back rotating the chest open to that side.
Pelvic Tilts (1)
Stand in golf posture with knees bent slightly.
Pelvic Tilts (2)
Move the pelvis forward and back working the lower spine.
T, Y, L and W (1)
Tilt forward with your back flat.
T, Y, L and W (2)
T - Raise arms to your sides with thumbs to the sky.
T, Y, L and W (3)
Y - Raise arms in front of you with the palms turned in.
T, Y, L and W (4)
L - Bend arms 90 degrees and rotate the forearms up.
T, Y, L and W (5)
W - Touch forearms together then raise to your sides.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Hip Airplane (1)
Stand on one leg and lean forward with the other leg kicked back.
Hip Airplane (2)
Rotate your torso open and closed.
Single Leg Chair Squats (1)
Stand on one leg with the other hovered in front.
Single Leg Chair Squats (2)
Squat to a seated position.
Single Leg Chair Squats (3)
Push back up through the heel.
Side Crawls (1)
Get on all fours with knees just off the ground.
Side Crawls (2)
Move your hands and feet sideways keeping the core braced.
Side Crawls (3)
Three crawls in each direction.
Single Leg Shoulder Turns (1)
Arms crossed with weight on one leg and the other kicked back.
Single Leg Shoulder Turns (2)
Turn upper body both directions with lower body stabilized.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Soldier Marches (1)
Stand tall with your feet shoulder width apart.
Soldier Marches (2)
Kick leg up to opposite hand alternating sides.
Quad Stretch With Reach (1)
Stand on one leg bending the other back.
Quad Stretch With Reach (2)
Grab and stretch leg further back while reaching to the sky.
Quad Stretch With Reach (3)
Alternate side with walking optional.
Couch Stretch (1)
Half kneeling position with trail foot elevated on chair.
Couch Stretch (2)
Stretch arms over head.
Couch Stretch (3)
Lean to raised knee side and hold for five breaths.
Lateral Bound (1)
Stand on one leg hovering the other.
Lateral Bound (2)
Jump sideways landing softly on the other leg.
Lateral Bound (3)
Alternate sides with speed.
Band & Bodyweight Level 2 Workout Photo Instructions
Banded Jump Squats (1)
Athletic stance with band around neck and under feet.
Banded Jump Squats (2)
Sit back keeping knees over feet and your upper body stable.
Banded Jump Squats (3)
Jump with a soft landing.
Banded Single Arm Chest Press (1)
Secure band to sturdy object or use partner.
Banded Single Arm Chest Press (2)
Turn your back and hold in one hand at chest level.
Banded Single Arm Chest Press (3)
Push band forward keeping a stable base.
Band Splits (1)
Hold band with arms extended straight out in front.
Band Splits (2)
Stretch band across your chest without shrugging shoulders.
Split Stance Band Lifts (1)
Secure band at floor level and grab with both hands.
Split Stance Band Lifts (2)
Turn to your side and take a split stance.
Split Stance Band Lifts (3)
Push up and out then back down toward the floor.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Deadlifts (1)
Stand tall holding band to your sides looped under feet.
Deadlifts (2)
Squat down then stand up stretching the band.
Banded Push-Up (1)
Plank position with band around back and under hands.
Banded Push-Up (2)
Lower your body in one piece keeping back straight.
Banded Push-Up (3)
Push back up to plank position.
Split Stance Single Arm Row (1)
Secure band up high and hold in one hand with little slack.
Split Stance Single Arm Row (2)
Take a split stance then pull the band down and back.
Split Stance Chops (1)
Secure band up high and grab with both hands.
Split Stance Chops (2)
Take a split stance with leg raised on the band side.
Split Stance Chops (3)
Pull band across your body down and out.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Overhead Split Squat (1)
Loop band under foot and take a split stance.
Overhead Split Squat (2)
Push band straight up over head.
Overhead Split Squat (3)
Lower knee to ground then push back up.
Split Stance Incline Press (1)
Take split stance with band looped under trail foot.
Split Stance Incline Press (2)
Push band up and out keeping a stable core.
Split Stance Lat Pulldown (1)
Secure band up high to sturdy object or use partner.
Split Stance Lat Pulldown (2)
Hold band in one hand and take split stance.
Split Stance Lat Pulldown (3)
Pull band down and back keeping the body still.
Banded Birddog (1)
Get on all fours, loop band around foot and hold with opposite hand.
Banded Birddog (2)
Kick the leg straight back while reaching opposite arm straight out.
Who better to plan a daily routine around than our own golf fitness expert Don Saladino?
