Exercise

Dumbbell Burpee

Also known as: db burpee, burpee with dumbbells

Dumbbell Burpee is a compound exercise for the quadriceps. Main target: quadriceps. Also works: middle chest, anterior deltoid, triceps lateral head and upper abs. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryCardio

Muscles worked

Primary

Quadriceps

Secondary

Middle chest Anterior deltoid Triceps lateral head Upper abs

How to do it

Stand holding a dumbbell in each hand at your sides, feet shoulder-width apart.
Squat down, place the dumbbells on the floor, and jump your feet back into a plank on the handles.
Jump your feet back to your hands, stand up with the dumbbells, and finish the rep upright (or add a jump for more intensity).
Keep your back flat and core braced throughout; repeat for the desired reps.