The Dumbbell Burpee exercise is a full-body workout that combines the traditional burpee movement with the added challenge of holding onto a dumbbell during the exercise. This exercise targets multiple muscle groups, including the chest, shoulders, arms, legs, and core.
Muscle Groups:
Muscles:
How to perform
Step-by-step instructions for the Dumbbell Burpee exercise:1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2. Lower the dumbbells to the ground while bending at the knees and hips, keeping your back straight.
3. Once the dumbbells touch the ground, jump both feet back into a plank position, keeping your core engaged and your body in a straight line from head to heels.
4. Perform a push-up by bending your elbows and lowering your chest towards the ground, then pushing back up to the plank position.
5. Jump your feet back towards your hands, returning to the squat position.
6. Explosively jump up into the air while extending your arms overhead, holding the dumbbells.
7. Land softly back in the starting position and immediately transition into the next rep.
Repeat the exercise for the desired number of repetitions or time, remembering to maintain proper form throughout the movement. It is important to start with a lighter weight dumbbell and gradually increase the weight as you become more comfortable with the exercise.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.