Animated GIF · Available via API
gif_boxDumbbell Burpee
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fitness_center Equipment
DumbbellCategory
cardio
Mechanic
compound
Cal/min
9.8
Force
push
Dumbbell Burpee is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using dumbbell, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step 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.
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