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

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Day Four!

November 20, 2015


So? How are you feeling thus far?
And how'd yesterday's workout go?

Did you surpass your reps from day one in all categories? Did you find some exercises harder to do more reps in than others?


Getting results is about more than just working hard. We want to be sure that we are working smart and that we are consistently moving towards our goals - one rep & one step at a time.


Today's workout will include two variation of the standard squat. 


The first I call "Squats with hands behind head." There is another name for this exercise but I don't use it so we will stick with "Squats with your hands behind head."


The second I call "Squat, Step, Squats".
Both are demonstrated in a video for you here.


Here is Day Four's Workout.

As per usual, if you are doing this workout first thing in the morning, be sure to be upright and moving around for 10 minutes before you start.


Warm Up

Jumping Jacks x 30 seconds

Running on the Spot x 30 seconds

Jumping Jacks x 30 seconds

Quarter Squats x 30 seconds (Squatting only a quarter of the way down)

Skipping (with your imaginary or real rope) on both feet x 30 seconds

Jumping Jacks x 30 seconds

Skipping (with your imaginary  or real rope) 2 hops on alternating feet x 30 seconds

2 Sets, No Rest.


Each circuit will run for 30 seconds of work, with 10 second rest for each exercise.

Be sure to record the number of reps completed for each exercise during the 10 second rest.
Take 30-60 seconds rest at the end of each set if needed and be sure to record the amount of rest you take at the end of each set too please.

Note - Because the work time is a little shorter,  you can push a little harder than you could for the 45 second work time. Have fun!


Circuit #1

Squats with hands behind head


Regular Squats

Quarter Squats

Push Ups

2 Sets


Circuit #2

Squat, Step, Squats Stepping to the left with the left leg.

Running on the spot

Squat, Step, Squats Stepping to the right with the right leg.

Jumping Jacks


2 Sets


Be sure to spend a few minutes stretching your legs at the end of this workout. And be sure to congratulate yourself on another successful day of the challenge completed!


Mark Sparks

sparksconditioning on instagram



Video Demonstration of:
1. Squats with hands behind head.

2. Squat, Step, Squats.





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