Staggering Stairs Workout

Find a set of stairs inside your house, up to your front door step, in a back stairwell of your gym, or even in the parking garage after hours at your place of work (find a set of at least 15-20 steps).  Stairs are easy to find, free to use, and endlessly full of torturous possibilities!  See a sample stair workout below:

*10 x Run up/ down 1 step at a time
1 min. rest
*10 x Run up/ down 2 steps at a time
1 min. rest
*10 x Run up/ down 1 step at a time w/ a Medicine Ball held in both hands chest high
1 min. rest
*10 x Run up/ down 2 steps at a time w/ a Medicine Ball held in both hands chest high
1 min. rest
*5 x Run up facing sideways - R leg lead (1 step at a time), Run down facing forward
1 min. rest
*5 x Run up facing sideways - L leg lead (1 step at a time), Run down facing forward
1 min. rest
*5 x Two-Footed Hop up 1 step at a time, Run down facing forward
1 min. rest
*5 x Two-Footed Hop up 2 steps at a time, Run down facing forward
1 min. rest
*5 x Two-Footed Hop up 1 step at a time holding a Med Ball chest high, Run down facing forward
1 min. rest
*10 x Forward Bear Crawl up/ Run down facing forward
1 min. rest
*5 x Backward Bear Crawl up/ Run down facing forward (OR Forward Bear Crawl down) (practice! practice! practice!, start with just a five stair set, working your way up to climbing the entire staircase this way) (VERY similar exercise to Wall Climbs) 


Video of Bkwd. Bear Crawl: http://www.youtube.com/watch?v=ljnvcRC-bG8&feature=related