Primary musclesCardio، Full Body
EquipmentDumbbells، Full Gym
LevelPlyometrics
Suggested3 × 8–12
Overview
Dumbbell Burpees are a fast-paced, demanding full-body movement that blends a classic burpee with dumbbell resistance. They work the abs, hips, thighs, and legs while delivering both cardio and strength benefits in a single exercise. This exercise can support your overall fitness and health in several ways.
How to do it
- 1
Starting Position
Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- 2
Squat and Place Dumbbells
With the dumbbells at your sides, lower into a squat.
- 3
Plank Position
Set the dumbbells on the floor in front of you, then jump or step your feet back into a plank position. Keep your body in a straight line.
- 4
Push-Up (Optional)
Do a push-up while keeping your back straight. This step is optional, but it adds an extra challenge.
- 5
Jump or Step Forward
Jump or step your feet back in toward your hands until you return to the squat position.
- 6
Stand and Press
Drive up powerfully from the squat and press the dumbbells overhead.
- 7
Repeat
Go back to the starting position and repeat the pattern for the desired number of repetitions.
Muscles worked
Target
Abs، Gluteus Maximus، Quadriceps، Hip Flexors، Calves، Hamstrings، Shoulders، Pectoralis M، Trapezius، Arms
