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

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


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Day Twenty Two.

December 8, 2015


Welcome to day twenty two.
Regardless of what has happened up until this point - know that today is it's own day and you have the choice to make the choice to do the work to build the body you desire and deserve.

Today's workout will be another upgrade. This time it is from day sixteen. So get your numbers from then and get to work. Oh, and have fun!


Warm Up
Again, this is a warm up so take Your time. There'll be plenty of time for quality speed during Your workout.
Complete each for 30 seconds.

A. Small arm circles forward
B. Small arm circles backward
C. Medium arm circles forward
D. Medium arm circles backwards
E. Big arm circles forward
F. Big arm circles backward

2 Sets
45 second rounds of Each:
A. Skipping (real or imaginary rope)
B. Jab a.k.a "1"
C. Jumping Jacks
D. Cross a.k.a "2"
E. Skipping
F. Jab Cross combo a.k.a "1-2"
G. Jumping Jacks
H. Abdominal plank
I. Crunches
J. Push Ups (if you need to rest hold your body in the starting push up position with arms straight and body off the floor).
30 - 45 seconds rest
Complete 6 Sets.


For an explanation of the punches and a demo click here.

Now get to building the body you desire & deserve.
Mark Sparks

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