1. Ascending squat jump
Stand next to a staircase with your feet spread apart to balance the weights according to your shoulders. Squat down and, swinging your arms for momentum, jump up two or three stairs, landing softly in a squat for one rep.
2. Incline burpee
Stand at the bottom of a staircase with a slight bend in the knees and feet at shoulder-width. Try to lean forward and put your hands a few stairs higher, how much ever you need so that your body forms a straight line. Perform a push-up, and then use your hands to assume a squat. Quickly jump up two or three stairs, landing softly with knees bent for one rep.
3. Decline plank with knee tuck
Start in a high plank with shoulders stacked over wrists, your hands on one stair, and your feet three stairs up. Draw your left knee toward your left elbow, return to start, and repeat on the right side for one rep.
4. Skater with knee drive
Stand at the bottom of a staircase with feet at shoulder width level. Jump forward and to the left, landing two stairs up on your left foot. Immediately jump straight up and drive your right knee up. Land on your left foot, then repeat on the opposite side for one rep.
5. Lateral switch lunge
At the bottom of your staircase start with a lunge position, with right foot forward, left foot back, and the stairs to your left. Jump to your left, one stair up, switching your leg position mid-air so that you land softly in a lunge with the left foot forward, right foot back.Keep repeating on the opposite side for one rep.
6. Staggered push-up with lateral walk
Climb with a high plank position at the top of a staircase with your left hand and foot on the top step and the right hand and foot one stair below. Perform a push-up. Lower your left hand and foot by one stair each, then do the same with the right side for one rep.