dumbbell burpee

TARGET: cardiovascular system

EQUIPMENT: dumbbell

SECONDARY: quadriceps, hamstrings, calves, shoulders, triceps, core

1. Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
2. Lower your body into a squat position, placing the dumbbells on the ground in front of you.
3. Kick your feet back into a push-up position, keeping your body in a straight line.
4. Perform a push-up, bending your elbows and lowering your chest towards the ground.
5. Jump your feet back towards your hands, landing in a squat position.
6. Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
7. Press the dumbbells overhead, fully extending your arms.
8. Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.