The sprawl frog kick is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a traditional sprawl, but with an extra hop in the middle of each rep. 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 lower and upper body
Extra coordination challenge beyond traditional sprawls
Cardiovascular challenge that also builds explosiveness, balance, and coordination
Begin in a standing position. Look directly forward, keeping your chest up, with your feet hip-distance apart. This will be your starting position.
Bend at the knees and hips and place your hands on the floor while kicking your feet out behind you slightly wider than hip-distance apart. Bring your knees in towards your elbows quickly, without letting your toes touch the ground, then extend them back out behind you.
Next, jump your legs back in, bringing them just outside your hands to a wide squat position. From here, jump all the way up, reaching your hands above your head.
Land with your knees slightly bent, and then go immediately into the next rep. Continue for the desired number of repetitions.