The sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It is similar to a burpee, but without a jump at the top and with a plank instead of a push-up at the bottom. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.
Builds muscular endurance and strength in the glutes, quads, shoulders, chest, and core
Requires core and lower back strength to keep a neutral spine in the plank position
Cardiovascular challenge that also builds explosiveness, balance, and coordination