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. We combine bodybuilding, cross training, mobility, and endurance work to build physiques that look good, feel refreshed, and give you momentum for the things that matter most.
What You Get
✔️ All Access Training Tracks Via TrainHeroic (tracks for all ability levels)
✔️ Your Own Separate Spark Nutrition & Lifestyle App
✔️ Customizable Nutrition Protocols
✔️ Customizable Resiliency Tactics
✔️ Daily Tips & Weekly Journeys
✔️ Monthly Leaderboards & Accountability
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
Complete 10+ minute warm up of choice
B
Leg Press
3 x 10
C
Chest Supported Seated Row
3 x 12
D
DB Chest Fly
3 x 12
MetCon
E
0:00-10:00 2 Rounds 25/20 Calorie Bike Erg 25/20 Calorie Ski Erg 10:00-20:00 EMOM 10:00 Min 1.) 15 Decline Sit Up || AbMat Sit Up Min 2.) 20 Wall Ball (20/14) ––– Lv 2 ––– 0:00-10:00 2 Rounds 20/16 Calorie Bike Erg 20/16 Calorie Ski Erg 10:00-20:00 EMOM 10:00 Min 1.) 12 Decline Sit Up || AbMat Sit Up Min 2.) 18 Wall Ball (20/14) ––– Lv 1 ––– 0:00-10:00 2 Rounds 15/12 Calorie Bike Erg 15/12 Calorie Ski Erg 10:00-20:00 EMOM 10:00 Min 1.) 10 Decline Sit Up || AbMat Sit Up Min 2.) 15 Wall Ball (20/14) - Notes - * for competition • Bike Erg: calorie erg of choice || ≤ 2:00 machine • Ski Erg: calorie erg of choice || ≤ 2:00 machine - Intent: 9/10 RPE (very challenging; 80-90% MHR; balanced)
Restore
F
Complete 5+ minutes of freestyle stretching
Warm Up
A
Complete 10+ minute warm up of choice
MetCon
B
3 Sets 10/8 Strict Pull Up 20 DB Lunges (50s/35s) 10 Push Up -1 set every 4:00- ––– Lv 2 ––– 3 Sets 10/8 Strict Pull Up || Banded Pull Up 20 DB Lunges (35s/25s) 10 Push Up -1 set every 4:00- ––– Lv 1 ––– 3 Sets 8/6 Strict Pull Up || Banded Pull Up 16 DB Lunges (35s/25s) 8 Push Up || Incline Push Up -1 set every 4:00- - Notes - * score is sets completed ≤ 3:00 * perfect score = 3 - Intent: 8/10 RPE (challenging; 70-80% MHR; balanced) ⓘ Sets = complete as prescribed, resting after each set.
C
Assault Bike
D
DB Poliquin Raise
3 x 14
E
GHD Hip Extension
3 x 15
F
Seated Calf Raise Machine
3 x 15
Restore
G
Complete 5+ minutes of freestyle stretching
Warm Up
A
Complete 10+ minute warm up of choice
B
Bench Press
3 x 6
MetCon
C
2 Rounds 30/24 Calorie Row Erg 24 Burpee Box Step Ups (24"/20") 18 DB Snatch (50/35) ––– Lv 2 ––– 2 Rounds 25/20 Calorie Row Erg 20 Burpee Box Step Ups (24"/20") 16 DB Snatch (50/35) || (35/25) ––– Lv 1 ––– 2 Rounds 20/16 Calorie Row Erg 16 Burpee Box Step Ups (24"/20") || (20") 12 DB Snatch (50/35) || (35/25) - Notes - * score is total time • Row Erg: Calorie erg of choice || ≤ 2:15 machine - Intent: 9/10 RPE (very challenging; 80-90% MHR; balanced) ⓘ Rounds = complete as prescribed without rest.
D
Spark Dual DB Congdon Curl
3 x 12
E
Spark Rear Delt Machine
3 x 15
Restore
F
Complete 5+ minutes of freestyle stretching
Warm Up
A
Complete 10+ minute warm up of choice
B
Back Squat
3 x 6
MetCon
C
4-6-8-10-12 Calorie Ski Erg DB Bench Press (50s/35s) DB Box Step Overs (50s/35s) (24"/20") Inverted Ring Row -rest 3:00- 1000/900m Row ––– Lv 2 ––– 4-6-8-10-12 Calorie Ski Erg DB Bench Press (35s/25s) DB Box Step Overs (35s/25s) (24"/20") Inverted Ring Row || Ring Row -rest 3:00- 900/800m Row ––– Lv 1 ––– 2-4-6-8-10 Calorie Ski Erg DB Bench Press (35s/25s) DB Box Step Overs (35s/25s) || Single DB Box Step Over (35/25) @ box height of choice Inverted Ring Row || Ring Row -rest 3:00- 750/650m Row - Notes - * score is total time (including rest) • Ski Erg: calorie erg of choice • Row Erg: 1000/900m Ski || 2000m/1800m Bike Erg || ≤ 4:00 machine - Intent: 9/10 RPE (very challenging; 80-90% MHR) ⓘ Rounds = complete as prescribed without rest
D
Spark Cable V Bar Tricep Extension
12, 12, 15
E
Spark Hip Abduction Machine
2 x 20
Restore
F
Complete 5+ minutes of freestyle stretching
Warm Up
A
Complete 10+ minute warm up of choice
B
Push Press
3 x 6
C
Spark Prone Hamstring Curl Machine
3 x 12
MetCon
D
EMOM 15:00 Min 1.) 10 DB Thruster (50s/35s) Min 2-3.) 250/200m Row + 10 Jumping Lunges Min 4.) 10 No Jump Burpee Min 5.) Rest ––– Lv 2 ––– EMOM 15:00 Min 1.) 10 DB Thruster (35s/25s) Min 2-3.) 250/200m Row + 10 Jumping Lunges Min 4.) 10 No Jump Burpee Min 5.) Rest ––– Lv 1 ––– EMOM 15:00 Min 1.) 8 DB Thruster (35s/25s) Min 2-3.) 200/175m Row + 8 Jumping Lunges || Body Weight Lunges Min 4.) 8 No Jump Burpee Min 5.) Rest - Notes - * score is sections completed * perfect score = 9 • Row: 250/200m Ski || 500/400m Bike Erg || ≤ 50s machine - Intent: 8/10 RPE (challenging; 70-80% MHR; balanced) ⓘ EMOM = every minute on the minute for prescribed time.
E
Total Gym Knee Tuck
3 x 15
Restore
F
Complete 5+ minutes of freestyle stretching
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!
Start My 7-Day Free Trial
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."
When you join a team you’re getting more than programming, you’re joining an online community.
Spark
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