DeFrancosGym.com - Exercise Index: Bodyweight Complex

Mountain climbers x 30, push-ups x 20, groiners x 10, burpees x 5. Do a couple rounds of these at the end of your workout as a "finisher"!

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• climbers
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[wisdometernal]

Ive never seen anybody do it purposely like it looked like he was here; I was taught to keep a rigid frame on that portion and not to let your hips/low back sag.

[Reiben1972]

horrible burpees :---O

[hakkenadventure]

@Cameronnoremac a sprawl is a movement to stop being taken down in grappling or mixed martial arts, theres no jumping involved at the end of a sprawl...

[Adyy69]

Does anyone know the songs ?

[ProstigeWorldwide]

@Cameronnoremac lol by the way

[AfraidToShootOthers]

@Cameronnoremac sorry mate, but it actually is a burpee. Sprawl is technigue used in MMA to defend against takedowns, but a burpee is an actual bodyweight exercise.

[Cameronnoremac]

It's called a sprawl, by the way.

[BetterMyBody]

Excellent variation of a Burpee, thanks for posting. Great way of cranking up the intensity if you want to burn fat after a high metabolic workout. Keep up the good Work.

[superfootdan]

i think the burpee should be a pushup instead of dry-humpimg the floor

[Zabbai]

Not exactly correct on the form. I'll be doing these tomorrow.

[m1kasd]

he did a squat thruster, a burpee has the push up.