Dumbbell Burpee Alternative
12 substitute exercises that target the same muscles
Burpee Long Jump with Push-Up
Burpees
Stepback with Corner Touch
Side Kick Burpee
Sprint
Dumbbell Single Power Clean and Jerk
Kettlebell Hang Clean
Long Distance Running
Thruster
Assault Run
Jump on Fit Box
Marching on Spot Press
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Burpee trains
Primary Gluteus Maximus Pectoralis Major Sternal Head Quadriceps
Secondary Deltoid Anterior Gastrocnemius Hamstrings Rectus Abdominis Triceps Brachii
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