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Naked Golf: Summer Golf Workout #3

By Nextgengolf

ESPN has provided "tastefully" nude photos of the iconic Gary Player and beautiful Carly Booth in their annual body issue. While I have zero interest in looking at anyone in the nude who is old enough to be my Gramps, I have to give credit to Player who at age 77 is proving that all of those push ups and sit ups have paid off. As for Carly Booth--the 21-year-old beautiful Scottish golfer ranked 178 in the world--thanks, and welcome to the world of pop culture.

Not only is Gary player a legend for winning 9 major championships, but "Mr. Fitness" and "The Black Night" has risen to an entirely new category in my opinion with his commentary on his golf workout in this youtube clip (and do listen to the tips and try not to laugh as his trainer is trying not to do in the beginning!). Gary's sound effects are priceless, but hey, if I had won 9 majors I'd make funny noises while doing my ab work while wearing my own logo shirt and own it just like he does!

Some fitness focus areas from Gary himself:

  • Abs
    • 1,000 sit ups per day (put weights on your chest if you can - Gary uses a 75 lb. weight in the video).
  • Legs
    • Lunges - Take a light dumbbell in each hand and stand with your feet together. Step out with one leg straight ahead and bend that knee to a 90 degree angle. Be sure that this knee does not pass over the base of your foot. The trailing knee will come very close to the ground but should not touch it. Do 12 repetitions with your left and then 12 repetitions with your right.
    • Squats - Take two light dumbbells and stand with your feet shoulder width apart next to a wall. Place a large exercise ball between your lower back and the wall. Lean into the exercise ball and squat down until your thighs are parallel to the floor. The exercise ball with roll up your back as you go down and will roll back down as you come up. Do 12 repetitions followed by 1-2 minutes of rest in between sets.
  • Hands, Wrists, and Forearms
    • While seated in a chair, take a dumbbell in your hands and lay your forearm on your upper thigh with your palm facing up and hand off the end of your knee. Roll the dumbbell all the way down into your fingers and then roll it back up while curling your hand upward toward your forearm as far as you can extend. Do these in each hand until the burning is unbearable.
  • Lower Back
    • Lie face down on the floor with your arms extended over your head. Raise your right hand and left leg simultaneously about 4-6 inches off the floor and hold for a two count before letting them both down. Do this 12 times for each side (right leg with left arm, left leg with right arm)

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ESPN reports that Booth grew up working out in a homemade gym built by her father on the family’s land. A common misconception that I hear all that time is that people think that they have to join a fancy gym or take personal training lessons to get fit. Not true!

I recently made the switch from an expensive gym in downtown Boston to two sets of free-weights, a $15 resistance band, an ab mat, and an enjoyable running loop that has provided a golf workout that has gotten me in much better golf shape than what I used to do throwing heavy weights around.

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Topics: Golf Workout