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 Eight

December 14, 2015

Thank goodness it's Monday!
Another day, another week, another opportunity. And another workout!
Enjoy it.

 

 
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 45 seconds of work, with 15 second rest for each exercise.
Don't forget to record the number of reps completed for each exercise during the rest.

If you need a demo of the Squat, step, squat or the squat with hands behind head click here.
 
Circuit #1
Squats with hands behind head
Plank
Regular Squats
Quarter Squats
Push Ups
45 seconds rest.

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

45 seconds rest.
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
45 seconds rest.
2 Sets

 

Mark Sparks

sparksconditioning on instagram.

www. SPARKSconditioning.com

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