Warm Up 5 min walk up and down the stairs

1 minute- stair runs

15x each side stair squats.  (1 foot on the stairs one foot on the ground)

15 pushups (feet on the stairs)

1 minute- skip a stair runs

15x each leg split lunges (back leg on the stair)

15 tricep dips

1 minute stair squat jumps up the stairs

30 sec. High Knees

Repeat 2-3x