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 Thirty.

December 16, 2015

Day thirty. 
It's here.

But we'll talk about that tomorrow.

Today, we've got a workout to get done

so let's get it done.

Enjoy!
 

Warm Up

1. Skipping x 2 mins (real or imaginary skipping rope).

2. Jumping Jacks x 30 seconds
3. Quarter Squats x 30 seconds

4. Push Ups x 30 seconds

5. Skipping for x 2 mins

6. Jumping Jacs x 30 seconds

7. Quarter Squats x 30 seconds

8. Push Ups x 30 seconds

2 Sets.

No rest.

 

Workout

Left Leg Stepping Forwards Lunges x 30 seconds*

Squats x 30 seconds

Plank x 60 seconds

Right Leg Stepping Forwards Lunges x 30 seconds*

Squats x 30 seconds

Plank x 60 seconds

Left Leg Stepping Backwards Lunges x 30 seconds*

Squat x 30 seconds

Plank x 30 seconds

Right Leg Stepping Backwards Lunges x 30 seconds*

Squats x 30 seconds

Jumping Jacks x 30 seconds

Jogging on the spot x 30 seconds

30 seconds rest.

6 Sets.

*For sets 2, 4 & 6 do the right leg first in all lunge sequences.

 

Enjoy the upgrade to day twenty five. 
Happy Wednesday.
Mark Sparks

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www.SPARKSconditioning.com

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