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:
[list type=”4″]
- 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.
[/list]
Cardio Warmup
[list type=”4″]
- 5 Minute Cardio Warmup
- 10 Minutes Injury Prevention drills/dynamic stretches
[/list]
Main Exercises
[list type=”4″]
- 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.
[/list]
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.