Burpee (Dumbbell)

A full-body explosive compound exercise combining a squat, plank, push-up, and jump while holding dumbbells for high-intensity cardio and strength training.

Instructions

1. Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height or at your sides.
2. Drop your body into a squat position, placing the dumbbells on the ground.
3. Kick or step your feet back into a plank position, keeping your body in a straight line and dumbbells in hand.
4. Perform a push-up while maintaining the plank position, keeping the dumbbells in place.
5. Jump or step your feet back toward your hands, returning to a squat position.
6. Drive through your heels and explosively jump upward, bringing the dumbbells up to shoulder height.
7. Land with control and immediately begin the next repetition.

Tips

• Maintain a rigid plank position during the push-up portion to engage your core
• Lower the dumbbells quickly but with control when dropping into the squat
• Keep your hands on or near the dumbbells throughout the movement for safety
• Engage your core to protect your lower back when transitioning between positions
• This is a high-intensity exercise; start with lighter dumbbells or no weights until you master the pattern
• Scale the movement by stepping back instead of jumping, or by eliminating the push-up component
• Perform this exercise with proper recovery time between sets due to its high intensity