it's the golfers' work out. Now if you're not a golfer, does
that mean you don't want watch? No, it means you should too
because if you care about you core, your balance, your range of
motion, and flexibility, then you're going to do it anyway. Because it's all
about that and these are good things to take care of.
All right. And this week we hung
out with Scott Morgan. He's a PGA pro and if you haven't
seen that video, click it. Click it first.
Watch it. Super quick, super awesome. Right here at the
Heroes Golf Course. But we're going to get started
right now with this workout.
It's six moves and
approximately 18 reps per. Well, exactly 18 reps
per because that's how many holes there are
on a golf course-- 18. So here we go.
Here's our first move. You're going to love it.
It's called the One
Legged Squat and Twist. We're going to use our golf club. Do you need one?
No. Get a stick.
Get a pole, whatever
you got in the house. That's what I'm going to use. Right leg first. Three, two, one and down.
See here's my twist. Here's my squat. And one. And down.
And two. Not too much pressure here. That's three and up. And four and up.
If you don't want it,
you can just hold it. Five and up. Or use it. Six and seven.
Watch this leg doesn't drift. And eight and up. And nine. So good.
And 10. 18 Per side. 11 And 12. Here it is without it.
13. Find that balance. 14. 15.
Here comes the burn. 16. Uh-huh. 17.
And 18. Oh. That's so good. So here we go.
Other leg, new side. Foot here. Hopefully that was the full 18. Three, two, one, and
down for one and up.
And two, modifier with the club. And three. In case you don't need it. Hang on to it.
Four. Either way, it works for me. There's five. Going to 18.
Number six. Number seven. If you lose that
balance, use the club. Good.
18. Nine. Not too much pressure on it. 10.
You can even reach
lower on the club. 11. Number 12. Come on up.
13. Golfers, you're going to love it. 14. 15.
16. 17 And 18. Nice and low. No club on this last one.
And oh, that's good. So there you go,
there's your first move. Here's your second move.
I'll get sideways. Here's your golf club or
your pole or your stick.
Each side, right left, is a rep. So three, two, one. Right leg goes back,
forward and one. And forward and back.
And two. Good. Little row row. And back.
Here's three. And to the left. Right for four. Left.
And right for five. Bend that back knee. And six. Good.
That's six. Number seven. Number seven. You want to make it harder? Eight.
Overhead. Good. Eight. Nine on that side.
Nine on that side. Hello golfers. Good, there's 10. Going 18.
10. And you have it out
front, either one. Oh yeah. Good.
Here we go. Nice. Number 12. There's 13 on that side.
13. Let's finish up here. 14. Pressing.
14. Pressing. 15. Straight up.
15. Straight up. Number 16, big twist. Row, row, row your boat.
[GRUNTING] That's so good. One more. And up. 18.
Twisty, curvy, lunge-y, perfect. All right. That's two down,
here's number three. I'm going to put my
club or pole or stick-- use it as a measuring device.
I'm going to start at one
end-- classic P90X3 move. I'm going to lunge all the way past
the end of my club, knee to elbow, come up, hand to knee. 18 On this side. Here's number one.
Down, one. Down, two. There's your balance. And down, there's your twist.
Three. Down. How low can you go? Boom. All the way down.
Hand to knee. Elbow to knee. Nice, six. Down, up.
Down, up. And nicely done. That's nine. 10.
Eight more on that side. Boom. Bring it up. Bend.
Own that hold. Own it. Own it. Own it.
Down, 13. Down, 14. Down. A little Heisman action.
15. Down, 16. Down, 17. Hold 18.
Hold it at the top. Other side. So put your golf club or
pole or stick on the ground. Other side, elbow to knee.
You'll find one side might
be harder than the other. Three, two, one. Down one. Down, two.
A lot of twisting in golf. Down. You got to work both
sides to prevent injury. There's your tip of the day.
[DING] Boom. Up here. Got to twist, got to go deep. Just like that.
That was six. Seven. Other leg is straight. Good.
Here comes number nine. Up. 10. Up.
Be dramatic. Woo. That was 12. 13.
Mm, 14. And up. 15. 16.
Sing. 17. Up. Last one.
Hold it, own it, like it. Own it, own it, own it. Nice. Three down.
Here we go. [SIGH] We've got forearm plank. No pole required. It's all about engagement.
I'm going to hold
it for an 18 count. A very long 18 count. So here we go. On the floor.
I want the hands separated
from the elbows as always. None of this. None of this. None of this.
You've seen me do
that routine before . Here we go. 18 Count. Elbows under shoulders and we're in.
[SIGH] One. Two. Three. Uh, four.
And of course, you got the five. Five next. And then six. Yep.
Seven. Yep, lucky number seven. Eight follows seven. And then you have a number nine.
So core's engaged,
drive in heels, legs are straight, and tucking the butt. I believe 10. Do we have 10? Yep. And then 11.
Rhymes with seven. Also lucky, I hear. 12. 13.
Many people believe that
13 is not a lucky number. Some hotels don't even have
a 13th floor, which is weird. It's a waste of a floor. 14.
Most hotels have a 14th
floor, unless maybe they're only 12 stories high. Then they don't have a 14th floor. So, but you know. A lot of them do, the tall ones do.
15. God, I remember my 15th birthday. It's a good time. Sally McKinsel was there.
I liked her. Wonder where she is
today, Sally McKinsel. And then of course, sweet 16. Had the big coming out party.
I'm 16, look at me. I'm grown up. Not really. No you're not.
Yeah, 17. I remember that-- remember that. That was a good year. 17.
Oh, and then last but
not least because this is all about the number 18. 18 Holes. Holding it. Back in 1976, 18 years old,
I'd go to the liquor store and get some booze.
But can't do it now, and time. There you go boys and girls. So here's our next move. It's a classic steal
off the mason twist.
We're going to add
our little C-curve. So you've got three
options with the legs. You can go straight legs, which
makes it a little bit easier. If you want to make it harder, you
put your feet flat on the floor.
But I'm going to go
right in between. Bent knees, heels on the ground. Here's my C-curve. Each time an elbow hits the
ground, back and forth each side, that's a repetition.
Here's our first one. Three, two, and back,
back back, back. Elbow to the floor, elbow
to the floor, up for one. Back, back, back.
Elbow, elbow, two. Nice and tall with the spine. Back as low as you can. Elbow, elbow, three.
18. You're going to feel all of these. And back. Elbow, make contact,
make contact, on to four.
Back, elbow, elbow, and up. If you need this, you can do this. All right. Back.
Elbow. It didn't make it that much easier. Elbow and up. Let's see if I can try the hard one.
Back, elbow, elbow and up. I'm going to stick with this. That's seven. Back, eight, eight, and up.
Nice and tall with that chest. Down, nine, nine, up. You can stop by the clubhouse,
maybe have a sandwich. Maybe a Reuben.
A healthy one. Gluten free. Back. Right out of the clubhouse,
just get back indoors.
And 10 and 10 and up. Back, 11, 11, and up. You want to go back. We can feel it right there or
it's nothing, nothing, nothing, nothing, and then
you're super engaged.
Boom and boom. Oh, so good. Back [MUSIC PLAYING] And up. That was number 13.
And back, and back, and 14. Let's make these
last ones beautiful. Back, back, back, back, back. Own it, feel it.
Elbow, elbow, and up. 15. Back, elbow, elbow. I have pointy elbows
so that helps me.
16. Two more. Watch this one. Here, here, don't rest on the elbow.
Here, back, 17. Let's make 18 just as brutal. Back, back, back,
back, back, back, back. Just graze the floor.
And graze the floor. And up. You're going to feel that. All right.
So golfer's twist and pivot. We're back with our club. So in P90X2, 3, here's
your twist and pivot. But today, we're going
to go down and up.
All right? So 18 right, 18 left. Let me show it to you. Grab your club or your
stick or your pole. Whatever you got.
Three, two, one. Watch the feet. Very important. Three, two, one.
Down and up, down, up. The feet come together and they
come apart, just like this. How much can you twist? How much can you turn? Good. Six.
Seven. Eight. Make it dynamite. Nine.
Down, 10. Big turn. Mm. You're lunging, you're
twisting, and you're pivoting.
And you're trying to get that torso
to separate from the lower half. That's 13. Wham. 14.
15. Way down, way up. Way down, way up. And 18.
Let's do the other side right away. Here's our last move. Let's make it pretty. Three, two, one.
Low, up, low. So this side, for
many of you if you're righties, going to
feel super weird man. Down and up. But we want continuity and movement.
We want symmetry. These are things that help us. In and out. All the way down, up.
All the way down, up. Down, number 10. Mm. Up.
Down low, up high. Down low, up high. That's 13. So good.
Here we go. I hope my spine's going what
the hell are you doing dude. Wake up call. 16.
Ooh. Down and 18. Six glorious moves that we're
going to work on your balance, and your spine, and
your flexibility. So take your indoor training,
this, and go into the outside world and learn how to be
a better athlete.
Soccer or hockey, softball,
golf-- it's all good. Out there this week with
Scott Morgan, our PGA pro, I love what he said. Effortless power over
powerless effort. And that's what you get here.
Simple moves on YouTube. Tony Horton Fitness for free. There you go. I love you.
Share, like, subscribe. Great moves, great workout. Enjoy. [MUSIC PLAYING] [APPLAUSE] Oh yeah.
I am better. [MUSIC PLAYING].
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