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Day Seventeen

December 3, 2015

 

Day Seventeen.

Good day to you. How are you feeling this day seventeen of the

30 day

S.P.A.R.K.S Conditioning Online Equipment Free Fitness Challenge?

 

I sure hope that you are enjoying yourself, that you are pushing yourself and that you are working towards the best version of yourself.

In order to maximize results we must push ourselves out of our comfort zone little by little. This is the law of progressive overload. To learn more click here.

 

Today's workout will be an upgrade to day twelve's workout (click here for day twelve review).

 

 

Warm Up
1. Skipping x 2 mins (real or imaginary skipping rope).
2. Jumping Jacks x 45 seconds
3. Skipping for x 2mins
4. Quarter Squats x 45 seconds
5. Skipping for 2 mins
6. Jogging on the spot x 60 seconds
7. Skipping x 2 mins
One more set than you completed on Day Twelve.
60 seconds rest.
 
Workout
Again, the easiest way I find to get this circuit done is to set my alarm for 15 second intervals. Then I spend 4 intervals on the lunging portions of the circuit, 4 & 3 on the plank portion and 2o intervals of 15 seconds on the rest of the exercises. 
 
Left Leg Stepping Forwards Lunges x 45 seconds*
Plank x 60 seconds
Right Leg Stepping Forwards Lunges x 45 seconds*
Plank x 45 seconds
High Knee Running on the spot x 45 seconds
Jogging on the spot x 30 seconds
Plank x 30 seconds
Left Leg Stepping Backwards Lunges x 45 seconds*
Plank x 30 seconds
Right Leg Stepping Backwards Lunges x 45 seconds*
High Knee Running on the spot x 45 seconds
Jogging on the spot x 30 seconds
One more set than you completed on Day Twelve.
60 seconds rest.
 
As usual, record your workout results including how long the entire workout takes you and how many sets you complete.

Happy Saturday!
Mark Sparks
sparksconditioning on instagram
www.SPARKSconditioning.com

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