Strength

Dumbbell Burpee

The Dumbbell Burpee targets your whole body - arms, chest, quads, glutes, hamstrings, and abs enhancing strength, cardiovascular health, and overall endurance. The added weightlifting component challenges your muscles further.
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Dumbbell Burpee instructions
Step-by-step instructions
1
Start by standing straight, holding a dumbbell in each hand at your sides.
2
Bend your knees and place the dumbbells on the floor in front of your feet. Kick your legs behind you so you are in plank position.
3
Do a pushup by lowering your body to the floor and then pushing yourself back up.
4
Return your feet to your hands by hopping forward. Stand up and quickly jump into the air, reaching the dumbbells overhead.
5
Land softly on your feet to complete one rep, and immediately repeat.
Start by standing straight, holding a dumbbell in each hand at your sides.
Bend your knees and place the dumbbells on the floor in front of your feet. Kick your legs behind you so you are in plank position.
Do a pushup by lowering your body to the floor and then pushing yourself back up.
Return your feet to your hands by hopping forward. Stand up and quickly jump into the air, reaching the dumbbells overhead.
Land softly on your feet to complete one rep, and immediately repeat.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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