R.C. Bodyweight Workout for Total Body
A) 5 Body Weight Circuits on Stairs
1) Depth Jump (Jumping off 3rd Stair and Exploding up into Vertical Jump) x 6 reps
2) Low Recline Pull (When arms extended back barely off ground) x 6 reps
3) Incline Push-Up (Feet up on 3rd stair from bottom) x 6 reps
4) Leaping Leopards (Staggered Stance Squat / Jump and Land on Toes) x 8 reps
5) Standing Towel Recline High Pull (Elbows Up / Pull to Ears) x 8 reps
6) Regular Push-Up x 8 reps
7) Dorsal Flexion to Toe Raise (1sec Pause @ each end) x 10 reps
8) Standing Towel Recline Lat Pull (Elbows in Tight / Draw Straight Back) x 10 reps
9) Decline Push-Up (Hands up on 3rd stair from bottom) x 10 reps
10) Recovery x 90 sec's
B) 5 Consecutive Body Weight Core Circuits
1) Bicycles (Supine on ground / Hand not Contacting Head) x 30 sec's
2) Wipers (Supine on ground / Arms Out Laterally / Legs Are Side 2 Side) x 30 sec's
3) Mountain Climbers (Push-Up Position / Alternating Knees 2 Chest) x 30 sec's
4) Pointer Dogs (On Hands and Knees / Raise and Extend Right Arm - Left Leg / Alternating) x 30 sec's
5) T-Rolls (Push-Up Position / Open to Side Plank / Roll Side 2 Side) x 30 sec's
6) Hamstring Bridge Marches (Shoulders & Heels Planted with Hips Raised/Alternating Single Leg Raises) x 30 sec's
C) Stair Sprint Intervals (Choose One)
1) 10 Consecutive Circuits
a) Single Step Sprint Up and Jog Down x 1
b) Double Step Sprint Up and Jog Down x 1
c) Flat Push-Ups x 15 reps
d) Recline Bar or Towel Lat Pulls x 15 reps
or
2) 8 Consecutive Circuits
a) Single Step Sprint Up and Jog Down x 2
b) Flat Push-Ups x 20 reps
c) Double Step Sprint Up and Jog Down x 2
d) Recline Bar or Towel Lat Pulls x 20 reps
or
3) 6 Consecutive Circuits
a) Two Footed Single Step Hops Up and Jog Down x 1
b) Single Step Sprint Up and Jog Down x 1
c) Double Step Sprint Up and Jog Down x 1
d) Incline Push-Ups with Feet on Second Stair x 20 reps
e) Two Footed Single Step Hops Up and Jog Down x 1
f) Single Step Sprint Up and Jog Down x 1
g) Double Step Sprint Up and Jog Down x 1
h) Recline Bar or Towel High Pull to Neck x 20 reps
or
4) 8 Consecutive Circuits
a) Single Step Sprint Up and Jog Down x 2
b) Double Step Sprint UP and Jog Down x 2
c) Incline Push-Ups with Feet on Second Stair x 20 reps
d) Recline Bar or Towel Lat Pulls with Low Grip x 20 reps
1) Depth Jump (Jumping off 3rd Stair and Exploding up into Vertical Jump) x 6 reps
2) Low Recline Pull (When arms extended back barely off ground) x 6 reps
3) Incline Push-Up (Feet up on 3rd stair from bottom) x 6 reps
4) Leaping Leopards (Staggered Stance Squat / Jump and Land on Toes) x 8 reps
5) Standing Towel Recline High Pull (Elbows Up / Pull to Ears) x 8 reps
6) Regular Push-Up x 8 reps
7) Dorsal Flexion to Toe Raise (1sec Pause @ each end) x 10 reps
8) Standing Towel Recline Lat Pull (Elbows in Tight / Draw Straight Back) x 10 reps
9) Decline Push-Up (Hands up on 3rd stair from bottom) x 10 reps
10) Recovery x 90 sec's
B) 5 Consecutive Body Weight Core Circuits
1) Bicycles (Supine on ground / Hand not Contacting Head) x 30 sec's
2) Wipers (Supine on ground / Arms Out Laterally / Legs Are Side 2 Side) x 30 sec's
3) Mountain Climbers (Push-Up Position / Alternating Knees 2 Chest) x 30 sec's
4) Pointer Dogs (On Hands and Knees / Raise and Extend Right Arm - Left Leg / Alternating) x 30 sec's
5) T-Rolls (Push-Up Position / Open to Side Plank / Roll Side 2 Side) x 30 sec's
6) Hamstring Bridge Marches (Shoulders & Heels Planted with Hips Raised/Alternating Single Leg Raises) x 30 sec's
C) Stair Sprint Intervals (Choose One)
1) 10 Consecutive Circuits
a) Single Step Sprint Up and Jog Down x 1
b) Double Step Sprint Up and Jog Down x 1
c) Flat Push-Ups x 15 reps
d) Recline Bar or Towel Lat Pulls x 15 reps
or
2) 8 Consecutive Circuits
a) Single Step Sprint Up and Jog Down x 2
b) Flat Push-Ups x 20 reps
c) Double Step Sprint Up and Jog Down x 2
d) Recline Bar or Towel Lat Pulls x 20 reps
or
3) 6 Consecutive Circuits
a) Two Footed Single Step Hops Up and Jog Down x 1
b) Single Step Sprint Up and Jog Down x 1
c) Double Step Sprint Up and Jog Down x 1
d) Incline Push-Ups with Feet on Second Stair x 20 reps
e) Two Footed Single Step Hops Up and Jog Down x 1
f) Single Step Sprint Up and Jog Down x 1
g) Double Step Sprint Up and Jog Down x 1
h) Recline Bar or Towel High Pull to Neck x 20 reps
or
4) 8 Consecutive Circuits
a) Single Step Sprint Up and Jog Down x 2
b) Double Step Sprint UP and Jog Down x 2
c) Incline Push-Ups with Feet on Second Stair x 20 reps
d) Recline Bar or Towel Lat Pulls with Low Grip x 20 reps