- Stand up with a straight back.
- Move down on a vertical axis and put your hands on the floor.
- Keeping your hands on the ground, put your feet behind you, legs stretched out thanks to a little leap.
- Make a leap in the other direction to bring your feet back to their starting point.
- Rise up explosively, jump and put your hands in the air.
- Repeat.
Sprawls
Instructions
Muscles
Primary muscles -
Glutes
Quadriceps
Secondary muscles -
Abs
Calves
Hamstrings
Lower back
Alternative exercises
At the gym, without equipment, to lose weight, to gain muscles ...
We have a plan for you!
I AM
A MAN
A WOMAN
I WANT TO
LOSE WEIGHT
GET FIT
BUILD MUSCLES
I WANT TO TRAIN
AT THE GYM
AT HOME
MY LEVEL IS
BEGINNER
INTERMEDIATE
ADVANCED
Great, we have the right plan for you.
DISCOVER MY PLAN
CLEAR AND EASY-TO-FOLLOW TRAINING PLANS
START NOW!
CHOOSE MY PLAN
CREATE
YOUR OWN WORKOUTS FOR FREE
I CREATE MY WORKOUT
Share your success
Use the hashtag #GoFitnessPlan to share your progress, stay motivated and connect with people from all around the world who also follow our plans.