Stair "bleacher" runs develops power, speed, and full-body conditioning. This is a great conditioning exercise for burning fat, strengthening the glutes, and building powerful calves. Bleacher runs are great for track and field, football, and soccer. Be prepared for a butt kicking workout.
Stair Bleacher Running works:
How to do Stair Bleacher Runs:
Running up a bleacher (or stairs), take quick steps by moving your legs with speed. Swing your elbows in fast rhythm with your legs, moving the hands quickly from cheeks to hips. Keep good posture -- chest up and back straight.
Keeping the arms too stiff
Not swinging the arms