One of the greatest workouts you can ever get is to run stairs. This staircase, I've been enjoying every summer since I first moved to Grand Rapids. It's one of the toughest and quickest workouts you can ever imagine. For a big bonus, it's now only a block from my new chiropractic office/gym (Train Out Pain Chiropractic). It consists of 144 stairs. Luckily it has a handrail, because half way through the workout you need to steady yourself as you come down.
This last workout I took a bulgarian bag and did two steps at a time at a walking pace. Come down and with out the bag, run each step, one by one. Then alternate back to the bag, for two at a time. Each time, I take away one flight of stairs. So the last set your running only about seven steps. The whole workout takes about 12 minutes. You can't beat it. And, like White Goodman says, you get "involuntary muscle spasm" of the calves and quads.
Enjoy the show!.....and enjoy your weekend.
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