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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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Day Twenty.

December 6, 2015

Hello!

Hope that your Sunday is off to a wonderful start. 

Today's workout will be an upgrade to day fifteen as we add a third circuit to the mix.

Enjoy.

 

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

4 Sets, No Rest.

 

Workout

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.

 

 

Circuit #1

Squats with hands behind head

Plank

Regular Squats

Quarter Squats

Push Ups

4 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

Squats

4 Sets

 

Circuit #3

Static Lunges with Left Foot in Front

Jumping Jacks

Static Lunges with Right Foot in Front

Jumping Jacks

Static Lunges with Left Foot in Front

Jumping Jacks

Static Lunges with Right Foot in Front

Jumping Jacks

Squats with 3 second hold at the bottom

Jumping Jacks

30-60second rest

2 Sets

 

Mark Sparks

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www.SPARKSconditioning.com

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