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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
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