Full Body Beginner
Rank #100 of 100
Sprawl
A burpee variation without the push-up or jump — drop the hips to the floor and snap back up for fast-paced conditioning.
- Equipment
- None
- Focus
- Move everything at once
Muscles worked
- Core
- Shoulders
- Legs
How to do it well
- 1 Kick the legs back and tap the hips down.
- 2 Pop straight back to the feet.
- 3 Keep a quick, athletic rhythm.
More full body work
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Beginner #98
Inchworm
From standing, you fold forward and walk the hands out to a plank and back — a mobility-rich full-body warm-up staple.
Hamstrings Core Shoulders
Full Body
Beginner #97
Bear Crawl
Crawling on hands and feet with the knees hovering, a powerful contralateral conditioning and core-stability drill.
Shoulders Core Quads
Full Body
Beginner #96
Burpee
A squat-thrust into a push-up and an explosive jump — the quintessential full-body conditioning movement.
Chest Legs Core