Dumbbell Burpee
Gym Exercise Card
Equipment
The dumbbell burpee is a full-body exercise combining strength and cardio elements. It starts with a squat holding dumbbells, transitions to a push-up position, and ends with a jump back to standing. This exercise enhances strength, endurance, and cardiovascular fitness.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Squat down, placing dumbbells on the floor, and kick legs back into a plank.
- Perform a push-up, then hop legs back to squat position.
- Stand up explosively, lifting dumbbells overhead.
- Repeat for desired repetitions.
Muscles worked
Primary Gluteus Maximus Pectoralis Major Sternal Head Quadriceps
Secondary Deltoid Anterior Gastrocnemius Hamstrings Rectus Abdominis Triceps Brachii
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