R.C. Body Weight Workout for Legs
A) 5 Complete Circuits
1) Feet Together (Close) Squats x 20 reps
2) Feet Shoulder Width (Medium) Squats x 20 reps
3) Feet Spread Wide (Sumo) Squats x 20 reps
4) Lateral (Side to Side) Lunges x 10 ea. side
5) Walking (or Forward Alternating) Long Stride Lunges x 40 yd's or 10 ea. leg
6) Recovery x 60 sec's
B) 10 Consecutive Stair Sprint Circuits
1) Single Stair Sprint Up & Quick Down x 2
2) Double Step Sprint Up & Quick Down x 2
3) Triple Step Forward Lunge from bottom landing x 10 ea.leg
*** Hands up by ears with Elbows flared open during Stair Lunges. Chest "Up", Deep Lunge, Explosive Push Back to Standing.
1) Feet Together (Close) Squats x 20 reps
2) Feet Shoulder Width (Medium) Squats x 20 reps
3) Feet Spread Wide (Sumo) Squats x 20 reps
4) Lateral (Side to Side) Lunges x 10 ea. side
5) Walking (or Forward Alternating) Long Stride Lunges x 40 yd's or 10 ea. leg
6) Recovery x 60 sec's
B) 10 Consecutive Stair Sprint Circuits
1) Single Stair Sprint Up & Quick Down x 2
2) Double Step Sprint Up & Quick Down x 2
3) Triple Step Forward Lunge from bottom landing x 10 ea.leg
*** Hands up by ears with Elbows flared open during Stair Lunges. Chest "Up", Deep Lunge, Explosive Push Back to Standing.