Session One -- Stair Sprints followed by a 30 second exercise interval at the top and finished by a walk back down the stairs. Repeat for 10 rounds.
1- Sprint up stairs.
1a- Pushups: 30 secs.
2- Sprint stairs.
2a- Single Leg Hoist onto bench: 30 secs.
2b- Other leg: 30 secs.
3- Sprint stairs.
3a- Tricep Dips on bench: 30 secs.
4- Sprint stairs.
4a- Squat w/one leg on bench: 30 secs.
4b- Other leg: 30 secs.
5- Sprint stairs.
5a- Spiderman Pushups.
6- Sprint stairs.
6a- Step Ups on bench: 30 secs.
6b- Other leg leads: 30 secs.
7- Sprint stairs.
7a- Alternating T-Plank: 30 secs.
8- Sprint stairs.
8a- Reverse Lunge from Deficit (from atop bench): 30 secs.
8b- Other leg: 30 secs.
9- Sprint stairs.
9a- Side Plank w/hip lift: 30 secs.
9b- Other side: 30 secs.
10- Sprint stairs.
10a- Step Up, Lunge Back: 30 secs.
10b- Other leg: 30 secs.
-- REST anywhere from 2-5 minutes.
Session Two: Various means of ascending the stairs.
1- Alternating Lunge every 2nd or 3rd step.
2- Double Leg Jumps. (Yep, jump your way up the stairs!)
3- Backward Ascent, alternating legs and putting weight into heels.
4- Sideways Jump Ups (staggered stance, hip open to stairs).
5- Sideways Jump Ups (facing other direction).
6- Double Leg Jumps (Yes, again!)
7- Single Leg Hoist Up, using every 2nd step.
8- Single Leg Hoist Up, using every 2nd step (other leg).
9- Single Leg Jumps. (Yes, you read that right!)
10- Single Leg Jumps (other leg).
UPDATE: (March 15, 2014) -- Since posting this workout, I have been back to do the TRUE Torture Stairs (aka Ave C stairs) numerous times. I always make sure to bring along my secret motivator weapon -- my sister -- to keep things hopping! If you'd like to see an updated version of this routine, done at the Ave C stairs, along with photos and videos, check out my post on Fit Girl Report: http://fitgirlreport.com/2013/11/05/torture-stairs-a-beach-workout/. ~Teri