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S.P.A.R.K.S Conditioning

Train Hard. Train Smart. Train Often. Fuel Well. Believe in You.


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The S.P.A.R.K.S Conditioning 30 Day Equipment Free Fitness Challenge Begins!

November 16, 2015

Monday November 16.

To some people it is the middle of November, to us it is the beginning of a whole new chapter in your fitness journey and life!

Today's workout will be very simple but it will not be easy. And if it is easy for you, add another set or two to the workout. Whatever pace you choose know that this is about you going as hard as you can and doing what you need to do in order to build the body you desire and deserve.

The Warm Up

Before you complete the workout, first start with being up and moving for at least 10 minutes - you want to make sure that your body is warm and awake and ready to move. Then grab a pretend skipping rope and skip for  3 mins alternating between skipping on both feet and on one foot for 2 hops and switching. Only jump high enough to let your "skipping rope" glide under your feet as you turn your arms to keep the "rope" turning. Once you have done those two things you are ready to begin.


The Workout
Complete 45 seconds for each exercise in the workout poster, resting for 15 seconds after each exercise. During the rest record how many reps you completed of the exercise in 45 seconds. Once the 15 seconds of rest is done move to the next exercise and repeat the same 45 second work/15 second rest pattern. Do not be discouraged with your performance - remember this is the starting point and the point from which you will grow!

Work as hard as you can for the duration of each of the 45 second intervals and then rest for 15 seconds - but be sure to record your work!



Have fun!
Mark Sparks
S.P.A.R.K.S Conditioning

@sparksconditioning on instagram.

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