Try digitalPLUS for 10 days for only $0.99



Jackie Warner recommends sprawls for an upper-body workout

Trainer Jackie Warner says she loves the exercise called sprawls because it is based on mixed martial arts practices. It focuses on the upper body and is very challenging, says Warner, whose latest book is "10 Pounds in 10 Days."

What it does

Sprawls will work the chest, shoulders and body core.

How to do it

Stand on a soft surface such as grass, with legs straight and shoulder width apart.

Lean forward and place your palms down on the ground in front of you, also about shoulder-width apart, then fling your body backward so that your body is extended, legs straight. Then bring your legs forward in a jump so that they are close to your hands. Stand, legs slightly bent, hands clasped in front of you.

How much

Three sets of 15 repetitions each, clasp hands together between each repetition.

Copyright © 2015, The Baltimore Sun
Related Content
  • Sumo squat with hitch-a-ride pulses

    Try This! Sumo squat with hitch-a-ride pulses

    Pasadena-based fitness expert, video host and teacher Tracey Mallett ( has a two-part exercise that works lower-body muscles and then the muscles of the upper back. It's good for posture, which often gets compromised on long days sitting at a desk.

  • Parkour top-out move

    Try This: Parkour top-out move

    Michael "Frosti" Zernow demonstrates the wall climb or top-out move.

  • Health care workers improve their craft — through literature

    Health care workers improve their craft — through literature

    Like all good registered nurses, Kristin Kraus keeps up with the latest in technological developments, so when a terminally ill older patient entered her operating room one night, she was as ready as ever with the required monitors and meds.

  • Diagnosing and treating sciatica

    Diagnosing and treating sciatica

    Anyone suffering from sciatica can say that the pain can be intense, from the back all the way down the leg. Those who are overweight, smoke, don't exercise or even wear high heels can make the pain worse. And while exercising can keep you fit, it can also lead to nerve pain. But episodes generally...

  • Andy Harris plays central role in NIH funding bill

    Andy Harris plays central role in NIH funding bill

    A bill that would direct billions in new funding to the National Institutes of Health in return for changes in the way the Bethesda-based agency awards research grants passed a key legislative hurdle in Congress on Thursday.

  • In overweight teens, food ads appeal to mouth and brain

    In overweight teens, food ads appeal to mouth and brain

    When a sitcom's laugh track stops and the camera pans seductively up the height of a glistening bacon cheeseburger, the teen brain snaps to attention - especially if that brain sits atop a body that carries excess fat, a new study says.