Full Body Athletic Power Workout – General Conditioning

Full Body Athletic Power Workout – General Conditioning

by | 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.

, Full Body Athletic Power Workout – General Conditioning

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

, Full Body Athletic Power Workout – General Conditioning

  • 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.

, Full Body Athletic Power Workout – General Conditioning

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

, Full Body Athletic Power Workout – General Conditioning

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

, Full Body Athletic Power Workout – General Conditioning

  • 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.

, Full Body Athletic Power Workout – General Conditioning

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

, Full Body Athletic Power Workout – General Conditioning

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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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Luke Stewart
Luke Stewart
00:33 01 Mar 20
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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I love going to this place. Friendly staff, great environment. If you are looking for a nice and quiet place to workout... and for personal training, I would definitely recommend Vaughan’s Fitness.read more
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Love how the training is unique to my health needs. Intelligent and compassionate trainers. Great atmosphere.
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The trainers and atmosphere at Vaughan's Fitness are top tier. With tailored personal training, an uplifting team and... upbeat environment Jarid has curated an unparalleled training experience. Both myself and my coworkers are members and have seen tangible results within weeks. Highly recommend!read more
Barb Sweeney
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00:02 23 Jan 20
I've been coming to VF for just under 2 years. I do a lot of active, bike and hike, travel and my sessions here ensure... that I'm able to enjoy my trips to the fullest. The trainers are all so knowledgeable, and it's always such a friendly and welcoming place to work out! I miss it when I'm away.read more
Rob Koreman
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23:24 02 Jan 20
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
Sarah Ortis
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19:51 04 Dec 19
If you have any sort of fitness goals, go to Vaughan’s Fitness. The first time I trained with Vaughan’s I needed to... get core strength to fix a back injury, and the second time was to tone up and develop over all body strength. I had very noticeable results after only a couple weeks of training and stayed training for 6+ months because I got so much out of it. My back pain has never returned and am now in great shape. The team at Vaughan’s are very knowledgeable and skilled.I learned so much about effective exercises with proper form. The sessions are tailored to your personal goals and are broken up between various types of exercises which makes each session new, interesting, and enjoyable. I cannot recommend Vaughan’s enough. They are awesome and I am so grateful for them.read more
Stephanie Ius
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23:47 30 Nov 19
Vaughan's fitness is professional, knowledgeable and friendly. The team there is amazing, and the training is the best... I've had. I am very happy with the results and would highly recommend to anyone looking for a gym!read more
Jes
Jes
21:53 19 Nov 19
My husband and I wanted to start going to the gym about a year ago and I am very happy we chose Vaughn's Fitness. The... staff are very well trained, friendly and accommodating. Thanks to Jarid and the staff, we had a good year and will be continuing.read more
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