Spark Workouts
Spark
Bodybuilding, Functional FitnessFor ANYONE who wants feel good, function well, and look good year round. This is my personal approach to training I've developed over the past decade. One that that creates attainable, sustainable results without over-training and/or burning out.
Access to ALL 5+ training tracks for all ability levels, equipment limitations, and goals.
These tracks have the perfect blend of exercise selection and progressive overload so you never get bored while seeing tremendous progress week after week. All programs are designed and tested (the week prior) to be efficient and effective so you can build the body of your dreams without sacrificing the life of your dreams!
Access to our Nutrition App for individualized nutritional knowledge, awareness, and results.
Warm Up
A
2 Rounds 1:00 Machine of choice 10 Reverse Lunges 10 Glute Bridge 10 90/90 Hip Switches (5s pause on each hip) 5 Sit Up to Straddle (5s pause on top)
B
Spark Leg Press Machine
10, 10, 15
C
Spark Prone Hamstring Curl Machine
14, 14, 20
MetCon
D
2 Sets 15/12 Calorie Bike Erg 15 Wall Ball (20/14) 30 Step Ups (24"/20") - rest 2:00 between sets - * score is total time (including rest) ----- Notes ----- Bike Erg: <1:00 machine of choice Wall Ball: Wall Ball Goblet Squat
E
Spark Weighted Cybex Cruncher
2 x 20
Cool Down
F
1:00 Heros Pose :30 Quad Stretch R/L
Warm Up
A
2:00 machine of choice - then - 3 Rounds 3 Inch Worm to Push Up :15 Childs Pose 10 Ring Rows 10 Plate Reverse Flys
B
Spark Barbell Bench Press
8, 8, 12
MetCon
C
AMRAP 6:00 6 Hand Release Push Ups 6 Strict Pull Up 12 Dual DB Hang Snatch (35's/25's) 12 DB Alt Bent Over Row (35's/25's) - rest 2:00 - 30/24 Calorie Row * score is total reps (only AMRAP section) * complete Row @ moderate pace ------ Notes ------ Hand Release Push Up: Incline Push Up Strict Pull Up: Banded Pull Up or Ring Rows Row: <2:00 machine of choice
D
Spark Dual DB Bicep Curl
14, 14, 18
E1
Spark DB Lateral Raise
3 x 15
E2
Spark Rear Delt Machine
3 x 15
Cool Down
F
1:00 Banded Lat Stretch
Warm Up
A
2:00 machine of choice - then - 2 Rounds 10 Reverse Lunges 10 Ring Rows 10 Band Pull Aparts 5 Push Ups
B
Spark DB Reverse Lunge
3 x 12
C
Spark Lat Pull Down
8, 8, 12
MetCon
D
2 Sets AMRAP 4:00 12/10 Calorie Assault Bike 12 American KB Swing (53/35) 12 DB Seated Strict Press (35's/25's) Max Rep Air Squat - rest 1:00 between sets - * score Air Squats each sets * score is total reps ----- Notes ----- Bike: <1:30 machine of choice KB Swing: 35/26 || Russian KB Swing
E
Spark Hip Abduction Machine
2 x 20
F
Spark Hanging Knee Raise
2 x 15
Cool Down
G
1:00 Hip Flexor Stretch R/L :30 Chest Stretch R/L
Warm Up
A
2 Rounds 1:00 machine 5 Boot Straps (3s pause on bottom) 10 Plate Bent Over Row (light) 10 Plate Ground to Overhead (light) 10 Plate Tricep Ext (light) :30 Glute Bridge
B
Spark DB Goblet Squat
3 x 8
C
Spark Seated Row
8, 8, 12
MetCon
D
20 Alt DB Snatch (35/25) 15/12 Calorie Ski Erg 10 Plate Ground to Overhead (35/25) 15/12 Calorie Ski Erg 20 Alt DB Snatch (35/25) - rest 1:00 - 20 Burpees * score is total time (including rest) ----- Notes ----- DB Snatch: 25/15 Ski Erg: <1:30 machine of choice Plate GTOH: 25/15 Burpee: Bench Burpee
E
Spark Cable Rope Tricep Extension
12, 12, 16
F
Spark Cable Rope Face Pull
3 x 20
G
Supine Squat Stretch
1 x 2:00
Eric Stark
B.S Exercise Science; USAW-Lv 1, NASM CPT, PN; I've been in the fitness space for the past decade. I've worked as personal trainer, a strength and conditioning coach, corporate wellness director, and a Crossfit coach. Through these experiences I've found a unique blend of fitness methodologies that can deliver elite results to any experience level.
Tired of spinning your wheels? You deserve to experience life to the fullest! Enjoy training again! Stay healthy and experience consistent progression as you reach your goals!
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Kelly Hopkins
Spark With Stark 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 Eric may just be one of the best decisions you ever make."
Jena Ringo
Spark With Stark Member
Verified Athlete"Eric created a program specifically designed to meet my goals of trying to live forever while having the body of a 29 year old. Eric's 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 With Stark Member
Verified Athlete"If you want actual results, not spending excessive time in the gym and be able to live life, you need Eric. He creates a healthy, honest, and humble balance between life and fitness. Trust him and stick with it, you will not be disappointed!"
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Spark Workouts
Spark Workouts
Spark Workouts
