DUMBBELL BURPEES

HOW TO DO DUMBBELL BURPEES

DUMBBELL BURPEES

The Dumbbell Burpee is a dynamic and challenging full-body exercise that combines the elements of a traditional burpee with the added resistance of dumbbells. It targets the abs, hips, thighs, and legs, providing a cardiovascular and strength workout in one. This exercise can offer various benefits to your overall fitness and health.

HOW TO DO:

Starting Position:

• Hold a dumbbell in each hand, standing with your feet shoulder-width apart.

Squat and Place Dumbbells:

• Lower into a squat position while holding the dumbbells at your sides.

Plank Position:

• Place the dumbbells on the floor in front of you and jump or step your feet back into a plank position, keeping your body in a straight line.

Push-Up (Optional):

• Perform a push-up while maintaining a straight back. This step is optional but can be included for an additional challenge.

Jump or Step Forward:

• Jump or step your feet back toward your hands, returning to the squat position.

Stand and Press:

• Explosively stand up from the squat position and press the dumbbells overhead.

Repeat:

• Return to the starting position and repeat the sequence for the desired number of repetitions.

DUMBBELL BURPEES: BENEFITS

Full-Body Workout:

• Engages multiple muscle groups, including the chest, shoulders, arms, core, and legs, making it an effective full-body exercise that improves overall strength and muscle tone.

Cardiovascular Endurance:

• Known for their cardiovascular benefits, burpees with added dumbbells increase intensity, enhancing cardiovascular endurance, calorie burning, and aerobic fitness.

Strength Building:

• The addition of dumbbells provides resistance, promoting strength development in the upper body, particularly the arms and shoulders, contributing to improved functional strength.

Caloric Burn:

• A high-intensity exercise that leads to increased calorie burn, beneficial for weight management and fat loss when combined with a proper diet.

Functional Movement:

• Involves squatting, jumping, push-ups, and lifting weights, mimicking real-life activities and improving overall coordination and movement patterns.

Time Efficiency:

• Targets multiple muscle groups simultaneously, making them a time-efficient option for a challenging workout in a short amount of time.

Variety in Workouts:

• Adding dumbbells to burpees introduces variety to your routine, preventing boredom and keeping your fitness regimen interesting and challenging.

Adaptability:

• Can be adapted to different fitness levels by adjusting the weight of the dumbbells or modifying the intensity, suitable for both beginners and advanced exercisers.

Core Engagement:

• The plank and jumping components engage the core muscles, contributing to improved core strength and stability.

Increased Metabolism:

• High-intensity exercises like dumbbell burpees lead to increased post-exercise oxygen consumption (EPOC), meaning your body continues to burn calories at an elevated rate even after exercising.

MUSCLE GROUPS

Primary:

Cardio

Equipment:

Dumbbells

Full Body