Sprawl

	The Sprawl is a great core exercise that will also get your heart rate going and help you burn unwanted body fat. You get the added benefit of a strong upper body as well when repeated. Add this into your workout towards the end or throw it in during to keep your heart rate going fast the entire time.
Purpose/Focus: Strength, Endurance Body Parts Used: Core, Legs, Arms, Shoulders, Chest, Back Difficulty: Easy

Exercise Videos

Exercise Steps

	Stand up straight. Put your hands on the ground and kick your feet back putting you in a push up position
	From there, kick your feet forward by your hands and stand up straight
	Repeat as many times as desired.
	You can either keep a straight body with a tight core or bring the hips down as if almost trying to touch the ground. For fighters, particularly wrestlers and grapplers, always bring your hips nearly to the ground.

Exercise Pictures

Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

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