Dumbbell Burpee
Dumbbell Burpee Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Squat down and place the dumbbells on the ground in front of you.
- Jump your feet back into a plank position, keeping your hands on the dumbbells.
- Perform a push-up, lowering your chest to the ground.
- Jump your feet back up to your hands, standing up with the dumbbells in your hands.
- Perform a bicep curl with the dumbbells.
- Press the dumbbells overhead, extending your arms fully.
- Lower the dumbbells back down to your sides and repeat the exercise for the desired number of reps.
Dumbbell Burpee Form & Visual
Dumbbell Burpee Benefits
- Full body workout
- Increases cardiovascular endurance
- Improves strength and power
- Targets multiple muscle groups including legs, core, chest, and arms
- Can be modified for different fitness levels
- Can be done with minimal equipment
- Can be incorporated into a high-intensity interval training (HIIT) routine
Dumbbell Burpee Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Chest
- Shoulders
- Triceps
- Core
Dumbbell Burpee Variations & Alternatives
- Dumbbell burpee with push-up
- Dumbbell burpee with bicep curl
- Dumbbell burpee with overhead press
- Dumbbell burpee with renegade row
- Dumbbell burpee with lateral raise
