Full Body Athletic Power Workout – General Conditioning

by Jarid | Aug 17, 2013 | Athletic, Free Workouts, General Conditioning

Full Body Athletic Workout

This is a full body athletic workout that I like to do to work on my explosiveness and power while also getting a good full body workout. In the off season I would usually do this once a week, as I don’t do too many high intensity workouts when rest, muscular re-balance, injury prevention and general conditioning are important. This is a great workout for general conditioning.

The Workout:

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90 second rest in between sets
Should take about 45 Minutes
This is a general full body athletic workout. I recommend an individualized workout for your specific needs contact “Vaughan’s Fitness” here for more info.

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Cardio Warmup

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5 Minute Cardio Warmup
10 Minutes Injury Prevention drills/dynamic stretches

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Main Exercises

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1 Hand DB Push Press (3×8) – I sometimes use cables for this as well. Perform by sinking the hips into a 1/4 squat and explode through the hips while over head pressing the db or cable.

DB Push Up Row (3×10) – Push up and then row with each arm before the next push-up.

Step Up Jumps (3×10 each leg) – Grab DB’s totaling 10% of your body weight to make this more challenging but still keep the explosiveness.

KettleBell Swings (3×10) – For great power production through your hips and a metabolic blast. Grab a Dumbbell if KettleBells arent available.

Swiss Ball Twists (3×10 each side) – Grab a plate or a DB for added resistance.

Barbell Bus Drivers (2×10) – Explode through the hip to get the Barbell accelerating from one side to the other. To secure the barbell into the ground either wrap a towel around the end of the barbell and edge it into the wall, or use the hole in the middle of a 45 plate for support.

Ice Skater Plyos (30 seconds x 2) – As a linear athlete I throw some lateral movement exercises in for balance and injury prevention.

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There you have it. An awesome athletic full body power blast! If you have any questions on how to perform these exercises drop a line in the comment section below. For a program tailored to your needs, contact me here. We have Langleys best personal trainers to help you out.

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I was very nervous about starting at a gym. Then I found Vaughan's, the trainers here are amazing! Any questions or... concerns are answered with knowledge and experience. I have found confidence in the trainers I work with! Always a happy and friendly environment, this place is the highlight of my week!read more

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The facility is spacious, clean and there is a good variety of equipment available. Having the riding ring attached... makes for a nice and unique atmosphere. Melissa has been a great motivator and just what we needed for our training. We appreciate she is flexible with our schedule and how intense the training should be for that week.read more

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I really enjoying all aspects of the gym including the trainers. In the last 3 years, I have had 3 trainers and they... all have been wonderful. With Jill leaving last month, my new trainer Catherine is also amazing. During my first session, she definitely challenged me and I enjoy her personality as well. Everyone at Vaughan's is very friendly and helpful. Even when I come to work out on my own, the staff are all helpful and I love the fact that it is such a small gym that during covid has made working out more enjoyable. Thank you Anne Whiteread more

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After years of training in a wonderful boutique gym in Montreal, I was looking for something similar when we moved to... the Fraser Valley and I found it at Vaughn's. Wonderful setting, great, well equipped gym with great people. Expert (and patient!) trainers helped me get back in the swing of my work outs. HIGHLY recommend them!read more

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So far it has been a great experience and no complaints. Staff is knowledgable, hardworking and honest. If they don't... know the answer to one of my questions they say so and find the answer instead of giving bad advice.The facility is clean, in a gorgeous area overlooking the riding arena and the would equipment is in good order. Keep it up as I can see why they are successful.read more

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A welcoming, professionally developed and evidently knowledgeable environment was the initial impression I observed... from Vaughan’s Fitness. One year later, I can confidently state that anyone’s goals are achievable with the dedication and support offered at Vaughan’s Fitness. In fact, you’ll enjoy surpassing them. Previously I struggle with appropriate workouts, nutritional guidance, and minor injuries. Initially I debated the decision of inquiring into personal trainers but grateful I chose to. Over the last year, Jarid has been genuinely accommodating to my chaotic schedule. Allowing me the opportunity of working parallel with several trainers who are immensely supportive. They are as interested in your wellbeing and goals as they are fun, motivating and personable.read more

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If you’re like me you have been humming and hawing about doing this for a long time. You are looking at websites,... getting all ready to go for it only to say to yourself “maybe later”. I have done the big gym thing before and it’s not my cup of tea, main reasons being that I can never decide what equipment I should use or exercises to do, what areas I need to focus on and most importantly how to perform every exercise properly as to not injure myself. I’m one that needs to just show up to the gym, be told what exercises I am doing and be guided through those exercises in a manner that I won’t injure myself, but also with the intent to achieve the greatest result. I have now been a member at Vaughan’s for over a year and can’t say enough about it. First off this testimonial is something I have wanted to do for a long time. I work out three times per week and have worked with the same two trainers the entire time, Alyssa and Jazmin. I have also on occasion had the fortune of working with some of the other trainers, while mine were on holidays. Marissa, Allyshia, Julianne and Tyler have all been fabulous and a pleasure to work with. This gym is nothing like the ‘big box chain style gyms’. There is no need to feel intimidated and there is every age and body type working out here. If however, you are looking for yoga or spin classes this is not the gym for you. You get to know everyone from the trainers along with many of the other members. It is without a doubt something I look forward to doing each and every time and that’s something I never thought I would hear myself say as I have always hated the gymJarid Vaughn has created an incredible environment here and joining his gym is one of the best things I have ever done. I turned 50 when I first joined and I while I eat fairly well, I was a bit heavier than I wanted to be, had aches and pains here and there and just generally wanted to feel healthier and feel better about myself. I have achieved all that and then some. I never have to weigh myself because I can see the changes. I can easily say that I am in the best physical shape of my life and while I may still have the odd ache and pain (I am over 50 after all), so many of the other issues I was having for years have all disappeared. My wife has now joined Vaugn’s one day per week and she too is really enjoying it. If you are hesitating on whether or not to join, I hope I have at least convinced you to contact Jarid and set up a consultation. Then you can stop doing your endless research on the internet and making excuses. Rob Koremanread more

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