Simple Yet Effective

All you need is a set of stairs, a curb, and a platform to jump on and off of (Platform pictured in bottom right of picture).

This workout done on February 3, 2010, at the Lyon Street Steps, is just like the title suggests, simple yet effective.

Beginning of Round 1:

If looking down from the top of the stairs, run all the way the down the right side to the bottom, where you can see the Heart statue pictured. Once you get to the bottom ascend up the left side of the stairs at a descent pace taking one single step at a time.

When you have reached the top, come back down the right side and go back down to the bottom. After you have reached the bottom again, go back up the left side using single steps. When you get to the half way point of the top and bottom on the stairs, sprint up to the top at full speed using two steps at a time.

Now the fun starts! When you get to the top, find a curb or raised platform that is at least 6-12 inches high and do 100 quick feet (http://www.youtube.com/watch?v=wK-wyifX0WI).

Immediately upon completing them, find a 24-48 inch platform with a sturdy wide base and a large flat top, and do 10 box jumps (http://www.youtube.com/watch?v=opuA4Ej2GDs).

End of round 1!

Now that you have completed the 1st round, you only have 5 more. Do the same stairs routine but each time you finish your sprint portion and reach the top to do your quick feet and box jumps, decrease your quick feet by 10 and your box jumps by 1 until you have done a total of 6 rounds. Your last set of quick feet and box jumps will have you completing 50 quick feet and 5 box jumps.