Dumbell Burpee

Category

Plyometrics

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Deltoids

Secondary muscles

Rectus Abdominis, Obliques, Pectoralis Major, Triceps Brachii

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Lower the dumbbells to the floor as you squat down, placing them shoulder-width apart.
2. Jump your feet back into a plank position, keeping your body in a straight line from head to heels.
3. Jump your feet back towards the dumbbells, landing in a squat position. As you stand up, lift the dumbbells off the floor.
4. Jump up explosively, extending your arms overhead with the dumbbells. Land softly and immediately lower the dumbbells back to the floor to start the next repetition.

Form tips

• Land softly on your feet to minimize impact on your joints.
• Keep your feet hip-width apart for stability during the plank and jump phases.
• Start with lighter weights to get comfortable with the movement, then gradually increase the weight.