Speed. Power. Adaptability. Refinement. Kinesiology. Satisfaction. 
S.P.A.R.K.S Conditioning

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


  • Instagram App Icon
  • Facebook App Icon

© 2018 S.P.A.R.K.S Conditioning. Proudly created with wix.com for www.MarkSparks.com

Day Thirteen

November 29, 2015

Greetings and happy day thirteen to you.
How good are you feeling to have gone this far? 

Sweet. Now let's keep it going!


Today's workout is going to take it back to day 3, with a few upgrades of course. So pull up your day 3 results and let's get this party started.


Warm Up
Two Rounds of the following:
A. 3 minutes skipping rope (a real one or your fake one).
-Every 30 seconds switch from jumping on both legs to alternating on each leg for 2 hops.
B. 20 Crunches with a 2 second pause at the top of the crunch
10 Abdominal Cycles with a 2 second pause at the "crunch" part of each cycle


Complete as many reps as you can in 60 seconds of each exercise on this poster (click here) ignore the prescribed rest on the poster however and rest for 15 seconds after each exercise, recording the number of reps you complete during this rest as well.


Have fun!



Mark Sparks

sparksconditioning on instagram


Please reload

Featured Posts

The Body You Desire And Deserve Won't Be Built In A Day But Each Day Is Needed To Build The Body You Desire And Deserve.

October 16, 2017

Please reload

Recent Posts

August 1, 2016

April 25, 2016

Please reload

Please reload