A FIT30 EXERCISE
Sprawls
Sprawls are a dynamic full-body exercise that combines elements of a burpee with a defensive movement. It engages multiple muscle groups and is often included in high-intensity workouts.
HOW TO
How do I do Sprawls?
- Begin in a 90-degree squat position with your feet shoulder-width apart and your arms extended out in front of you, parallel to the floor.
- Place your hands on the floor in front of you, shoulder-width apart.
- Jump both feet back to land in a plank position, keeping your body in a straight line from head to heels.
- Return back to the starting position by quickly jumping both feet back toward your hands, returning to a squat position. As you do this, lift your chest and bring your hands up as if preparing for a defensive stance.
- Repeat the sequence for the desired number of repetitions or time.
TIPS
What are some tips for Sprawls?
- Focus on maintaining control throughout each phase of the movement, especially during the transition from the plank position back to the squat.
- Engage your core muscles to stabilize your body during the sprawl, especially in the plank position.
- Land softly when jumping back and forth to reduce impact on your joints.
- Strive for a fluid and continuous movement, linking each phase seamlessly.
- Coordinate your breathing with the movement, exhaling during the jump back and inhaling as you return to the squat position.
MODIFICATIONS
How do I modify Sprawls?
Easier
- Instead of a full sprawl, perform a modified version where you step back and step forward rather than jumping.
- Slow down the pace of the exercise if needed, focusing on proper form and control.
- Place your hands on an elevated surface, like a bench or step, to reduce the demand on the upper body.
Harder
- Add a jump to the end of the exercise, extending your hands to the sky.
- Add light ankle and/or wrist weights.
What are the benefits of Sprawls?
Endurance
Power
Full-Body Strength
A bodyweight30 workout
You're T-rexcellent
Complete 8 Rounds In 29:40
- Sprawls (0:30)
- Rest (0:10)
- Jumping Jacks (0:30)
- Walk Outs (0:30)
- Rest (0:10)
- Walk Outs (0:39)
- Drop Squats (0:10)
- Butt Kickers (0:10)
- Drop Squats (0:10)
- Rest (1:00)
Free
A bodyweight30 workout
You'll Always Find A Way
Complete 7 Rounds In 27:00
- Jumping Jacks (01:00)
- Side-to-Side Shuffle (00:30)
- Lunge Rotations (01:00)
- Sprawls (00:30)
- Rest (1:00)
Free