Dumbbell Burpee

Pro Tip

As you get stronger, try to jump higher.

How To

Stand upright with feet shoulder-width apart and a dumbbell in each hand by your sides, with palms facing inward.
Inhale and break at your hips, sitting down and allowing your torso to come slightly forward while keeping it straight.
Once the dumbbells pass your knees, lean forward with a straight back to place them on the ground.
While continuing to hold onto the dumbbells exhale push off with your feet so that your legs are straight behind you.
Inhale and jump forward to a squatting position while holding onto the dumbbells.
Exhale and squat up while maintaining a flat back, pushing up as hard as you can so that you jump.
Land, returning to the starting position.

Primary Muscle Groups

Glutes

Muscles of your butt.

Secondary Muscle Groups

Calves

A group of muscles on the back of your lower leg that spans from your heel to your knee.

Front Shoulder

Front portion of your shoulder.

Hamstrings

Muscles spanning the back of your thigh.

Inner Forearm

A group of muscles on the inside of your lower arm.

Inner Thigh

Muscles spanning your inner thigh.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Quads

Muscles spanning the front of your thigh.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.