Spark
Spark Your Wellness
NutritionFOR FAST PACED LIFESTYLES that want to feel good, function well, and look good year round. This is our signature approach wellness that we've developed over the past 20 years. One that that creates attainable, sustainable results without spinning your wheels.
What You Get
✔️ Access to all 8 Spark signature training tracks for minimal, functional, and regular gym settings for all ability levels. Seamless toggle through tracks that fit your goals.
✔️ Access to Exclusive SYW Nutrition & Lifestyle App
✔️ 300+ On Demand Video Workouts, Mobility, Wellness Practices, and Mindfulness Guides
✔️ Nutrition and Stress Management Programming
✔️ Habit and Mindset Coaching
✔️ Daily Tips, Weekly Journeys, and Monthly Themes
✔️ Monthly Leaderboards & Prizes
Simply put, SYW is the most dynamic, comprehensive program on the market. We ensure no stone is left unturned so you can maximize your results and create ultimate life transformation. You don't rise to the level of your goals, you fall to the level of your systems. This is the system you are looking for!
Warm Up
A
2:00 machine of choice -then- 2 Rounds 5 Boot Strap Squats 10 Russian KB Swing 10 Deadbug 10 Cossack Squat -then- 10 DB RDL 15s Dead Hang 8 Split Squat (each side) 30s Hip Switches -then- warm up sets for 1st movement
B
Spark Inverted Leg Press Machine
10, 10, 16
C
DB Lunges
3 x 20
D
Spark Seated Leg Curl Machine
12, 12, 15
E
Seated Calf Raise Machine
3 x 15
Sweat! (WOD)
F
2 Sets 3 Rounds 20 Wall Balls (20/14) 10 Hanging Knee Raise 10 Plate Ground to Overhead (35/25) -1 set every 12:00- ––– ADVANCED ––– 2 Sets 3 Rounds 20 Wall Balls (20/14) 10 Toes to Bar 5 Clean and Jerks (135/95) -1 set every 12:00- ––– BEGINNER ––– 2 Sets 3 Rounds 16 Wall Balls (14/10) 8 Hanging Knee Raise || Abmat Sit Up 8 Plate Ground to Overhead (25/15) -1 set every 12:00- [WORKOUT NOTES] * score time for each set * score slowest time * time cap = 9:00 per set
Cool Down
G
1:00 Frog Pose 30s Lateral Hip Shift 1:00 Quad Stretch (each side) 1:00 Sukhasana Pose (each side) 1:00 Foam Roll T Spine
Warm Up
A
3:00 machine of choice -then- 2 Rounds 10 Ring Rows 15s Dead Hang 5 Push Up 15s Dynamic Childs Pose 5 DB Windmill (each side) 10 Plate Halos (each side) -then- 1:00 machine of choice 30s T Spine Foam Roll 30s Foam Roll Chest Stretch
B
Wide Neutral Grip Lat Pull Down
8, 12, 15
C
Spark DB Incline Bench Press
8, 8, 12
D
Total Gym Knee Tuck
3 x 20
E1
Kneeling Rope Cable Cruncher
3 x 15
E2
Spark Cable Rope Face Pull
3 x 15
F
Chest Supported DB Y Raise
3 x 15
G
Spark Barbell Skull Crusher
10, 10, 15
Sweat! (WOD)
H
AMRAP 8:00 10 DB Bench Press (50s/35s) 5 Strict Pull Up ––– ADVANCED ––– AMRAP 8:00 10 DB Bench Press (70s/50s) 7 Strict Pull Up ––– BEGINNER ––– AMRAP 8:00 10 DB Bench Press (35s/25s) 5 Banded Pull Up || Difficult Ring Rows [WORKOUT NOTES] * score is rounds + reps * score reps as decimal point
Restore
I
1:00 Saddle Pose 45s SA Banded Lat Stretch (each side) 1:00 Seated Forward Fold 1:00 Glute Release (each side) 1:00 Foam Roll Adductors
Warm Up
A
3:00 machine of choice -then- 2 Rounds 10 Cossack Squats 10 Band Pull Aparts 10 Ring Rows 10 DB B Stance RDL (each side) 30s Squat Hold -then- 30s Hip Switches 30s Wrist Rocks 30s Air Squats 30s Banded Seated Hip Abduction -then- warm up specific movements in strength section
B
Front Squat
5, 5, MAX @ 65, 75, 85 %
C1
SA DB OH Carry
3 x 100
C2
Spark Weighted Cybex Cruncher
3 x 15
Sweat! (WOD)
D
50/40 Calorie Assault Bike 50 Burpee to Target ––– ADVANCED ––– no change to workout ––– BEGINNER ––– 40/32 Calorie Assault Bike 40 Burpees || Up Down || Bench Burpee [WORKOUT NOTES] * score is total time * Time Cap = 12:00 • Assault Bike: + 10/8 Calorie Erg of choice
Restore
E
1:00 Couch Stretch (each side) 1:00 SL Frog Stretch (each side) 1:00 Quad Foam Roll 1:00 Upper Back Smash 30s QL Stretch (each side)
Warm Up
A
2:00 machine of choice -then- 2 Rounds 8 DB RDL 8 DB Strict Press 8 Ring Row 8 Split Squat (each side) 30s Glute Bridge Foam Roll Hold -then- 1:00 machine of choice 1:00 Banded Lat Stretch 15 Banded Face Pull 15 Mini Band Clamshells -then- warm up specific movement in upcoming block
B
Push Press
5, 5, MAX @ 65, 75, 85 %
Sweat!
C
4 Sets 5 Strict Pull Up || Banded Pull Up 10 DB Front Squat (35s/25s) 200m Run 10 DB Front Squat (35s/25s) 5 Strict Pull Up || Banded Pull Up -1 set every 5:00- ––– ADVANCED ––– 4 Sets 6 Strict Pull Up || Banded Pull Up 12 DB Front Squat (35s/25s) 200m Run 12 DB Front Squat (35s/25s) 6 Strict Pull Up || Banded Pull Up -1 set every 5:00- ––– BEGINNER ––– 4 Sets 10 Ring Rows 10 DB Front Squat (35s/25s) || light 200m Run 10 DB Front Squat (35s/25s) || light 10 Ring Rows -1 set every 5:00- [WORKOUT NOTES] * score time for each set * time cap = 3:30 per set * score is slowest time • Run: 10/8 Calorie Erg of choice
D
SA DB/KB B Stance RDL
3 x 12
E1
DB FFE Iso Lunge Hold
3 x 0:10
E2
Front Foot Elevated Split Squat
3 x 10
F
Chin-Up
3 x MAX
Restore
G
1:00 Couch Stretch (each side) 1:00 SA Banded Lat Stretch (each side) 1:00 Upper Back Smash 1:00 Glute Release (each side)
Warm Up
A
2:00 machine "A" 20 Leg Swings (each side) 10 Inchworm to Squat 2:00 machine "B" 10 Cat Cow 10 Single Leg Glute Bridge (each side) 2:00 machine "C" 5 Groiners (each side) 30s Hamstring Floss (each side) 30s Calf Pedals -then- warm up specific movements in conditioning piece
Sweat! (WOD)
B
5 Rounds 200m Run 15/12 Calorie Row 15/12 Calorie Bike Erg 15 DB Push Press (50s/35s) * ––– ADVANCED ––– 5 Rounds 400m Run 20/16 Calorie Row 20/16 Calorie Bike Erg 20 HSPU * ––– BEGINNER ––– 5 Rounds 200m Run 12/10 Calorie Row 12/10 Calorie Bike Erg 12 DB Push Press (35s/25s) * [WORKOUT NOTES] * score is total time • Run: 1:00 machine of choice || 15/12 Calorie Erg of choice • Erg: 15/12 Calorie Erg of choice || ≤ 1:00 machine
C
Deadlift
5, 5, MAX @ 65, 75, 85 lb
D
DB Reverse Fly
3 x 15
Restore
E
1:00 Hamstring Stretch (each side) 1:00 Calf Foam Roll 1:00 Wall Squat Stretch 30s Anterior Tib Raise
Eric Stark
B.S Exercise Science; USAW-Lv 1, NASM CPT, PN Lv 1; NCI Lv 1. Through our dynamic experiences in the wellness space we've finally found a unique blend of wellness methodologies inside of an simple yet effective system that can deliver elite results to any experience level.
Tired of spinning your wheels? You deserve to experience life to the fullest! Enjoy your wellness again, find your spark, and create ultimate life transformation!
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Kelly Hopkins
Spark Member
Verified Athlete"How I feel now, doesn't even compare to the way I felt in my early 40's. I am more toned and stronger than I have ever been. If you are looking for a reset, or to begin your fitness journey for the first time, working with Spark may just be one of the best decisions you ever make."
Jena Ringo
Spark Member
Verified Athlete"Spark created a system designed to meet my goals of trying to live forever while having the body of a 29 year old. Spark training sessions include more than strength, accessory, and HITT workouts. They include a wellbeing check and a safe place to let out all the stresses of life."
Jen
Spark Member
Verified Athlete"If you want actual results, not spending excessive time in the gym and be able to live life, you need Spark. They create a healthy, honest, and humble balance between life and fitness. Trust them and stick with it, you will not be disappointed!"
Alin
Spark Member
Verified Athlete"I have learned analysis is best at the macro level. don’t sweat the small stuff, positive trends over time help create the most lucrative results."
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