Squat, Snatch, Spilt, Sprawl Workout

I had a lot of fun finding the Ss for this one!

Today's Bod Squad torture workout was a lot of fun to watch. Lots of legs and heart rate pumping stuff here. 

In my classes we have been paying a lot of attention to proper glute activation. One of the biggest indicators of weak bums are wobbly legs. If you are doing this workout near a mirror watch your knees and try to steady them as much as possible, especially on the jump squats and lunges! 

The Workout


Jump Squats

DB Snatch *

Walking Spilt Squats (walking lunges) - no weights ... unless you really want to!

Sprawl Jumps - aka "the lazy man's burpee"

The Reps: 50 - 40 - 30 - 20 - 10
*snatches just half reps (25/25, 20/20, 15/15, 10/10, 5/5)

Start with 50 Jump squats, then do 25 snatches on the right (I would recommend a weight anywhere from 10 - 25 lbs) then do 25 snatches on the left, do 50 walking split squats, then 50 sprawl jumps.

Then do 40 reps of everything.

Then do 30 reps of everything.

Then do 20.

Finally just 10.

Put a 30 minute cap on the workout. Go for form over speed - always! 

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