Target Muscles
| Basic Muscle Groups |
|---|
| Chest (Main Target) |
| Quadriceps |
| Advanced Muscle Groups |
|---|
| Upper-head |
| Lower-head |
| Vastus-lateralis |
| Rectus-femoris |
| Vastus-medialis |
Difficulty
Steps
Stand with feet shoulder-width apart, holding dumbbells at your sides.
Lower into a squat position and place the dumbbells on the ground in front of you.
Jump your feet back into a plank position, then immediately jump them forward towards your hands.
Stand up explosively and press the dumbbells overhead.
Return to the starting position and repeat.
Benefits
The dumbbell burpee is a full-body exercise that targets the chest and quadriceps while also engaging the shoulders, arms, and core. It improves cardiovascular fitness and overall strength.
Equipments
