BFH Workout #40: Tiger Woods

BFH Workout #40: Tiger Woods


Tiger Woods, born Eldrick Tont Woods on December 30, 1975, in Cypress, California, is one of the most accomplished golfers in history. He burst onto the professional golf scene in 1996 and quickly rose to dominance, winning numerous PGA Tour events and major championships. Woods' impact on the sport transcended golf, as he became one of the most recognizable and marketable athletes globally. However, his career faced setbacks due to personal and health challenges. Despite these obstacles, Woods made a remarkable comeback, winning the Masters Tournament in 2019. Off the course, Woods is involved in philanthropy through his foundation, focusing on youth education and development.

The Tiger Workout

25 Sword Draws

25 Dumbbell Chest Press

25 Dumbbell Single Arm Row (each side)

25 Shoulder Rotations

25 Bicep Curls



Exercise List

Dumbbell Sword Draws

Start with a dumbbell in one hand.

Hold the dumbbell across your hip. Lift the dumbbell across your body into the air as if you were drawing a sword.


Dumbbell Chest Press

Maintain a tight core and use full range of motion. Slightly tuck your elbows. Engage your chest as you come up.

Dumbbell Single Arm Rows

To perform this exercise, you'll need a flat bench and a dumbbell. Here's a brief description of how to do it:

Begin by placing a dumbbell on the floor next to a flat bench. Position yourself on the bench with your left knee and left hand braced on the bench, keeping your back straight and parallel to the floor. Your right foot should be planted firmly on the ground.

With your right hand, reach down and pick up the dumbbell off the floor, keeping your back straight and core engaged to maintain stability.

Pull the dumbbell upward toward your hip in a controlled motion, keeping your elbow close to your body and your palm facing inward. Focus on squeezing your shoulder blades together as you perform the movement.

Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position, fully extending your arm without letting the weight touch the ground.

Complete the desired number of repetitions on one side before switching to the other side.

Dumbbell Shoulder Rotations

To perform this exercise, you'll need a pair of dumbbells appropriate for your fitness level.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms extended down by your sides, palms facing inward.

Keep your core engaged and maintain a slight bend in your elbows throughout the exercise to prevent strain.

Slowly lift both dumbbells laterally (out to the sides) until they are parallel to the ground. Your arms should form a "T" shape.

From this position, begin to internally rotate your shoulders, bringing the dumbbells forward until they are in front of your body.

Pause briefly at the top of the movement, feeling the contraction in your shoulder muscles.

Reverse the movement, externally rotating your shoulders to return the dumbbells to the starting position.

Repeat for the desired number of repetitions.

Dumbbell Bicep Curls

Begin with a dumbbell in both hands. Curl dumbbells towards your shoulders. Slowly lower down until arms are extended.