dumbbell burpee
The dumbbell burpee is a full-body exercise that combines a squat, push-up, and overhead press using dumbbells. It targets the cardiovascular system while also engaging multiple muscle groups, including the legs, shoulders, triceps, and core.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~9.5/per minute
CARDIO
Target Muscle
cardiovascular systemFULL BODY
Secondary Muscles
quadricepshamstringscalvesshoulderstricepscore
Instructions
- Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
- Lower your body into a squat position, placing the dumbbells on the ground in front of you.
- Kick your feet back into a push-up position, keeping your body in a straight line.
- Perform a push-up, bending your elbows and lowering your chest towards the ground.
- Jump your feet back towards your hands, landing in a squat position.
- Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
- Press the dumbbells overhead, fully extending your arms.
- Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
