Dumbbell Burpee
Expert Advice
Keep your core engaged throughout the movement to stabilize your body and protect your lower back.
How-to-do Steps
- Start standing with a dumbbell in each hand at your sides.
- Drop into a squat position and place the dumbbells on the floor.
- Kick your feet back into a push-up position while holding onto the dumbbells.
- Perform a push-up with hands on the dumbbells.
- Jump your feet back towards the dumbbells into the squat position.
- Explosively jump upwards bringing the dumbbells overhead.
- Land softly and repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Burpee primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Biceps, Shoulders, Chest, with Cardio mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes13%
Hamstrings13%
Calves13%
Quads13%
Abs13%
Biceps13%
Shoulders13%
Chest13%
Equipment
Dumbbell
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 8-10
Intermediate3 x 12-15
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Dumbbell Burpee work?
Dumbbell Burpee primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Biceps, Shoulders, Chest. It is classified as a Cardio exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Burpee?
For beginners, start with 3 sets of 8-10. Intermediate lifters can do 3 sets of 12-15. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Dumbbell Burpee suitable for beginners?
Dumbbell Burpee is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
