Burpees
May 2nd, 2023 6:14 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellDumbbell Burpees is a full-body exercise that combines a squat thrust, push-up, and jump.
Stretch to do prior to exercise:
- Cat-cow stretch
- Shoulder stretch
- Quad stretch
Warmup to do prior to exercise:
- Jogging in place
- Jumping jacks
- Arm circles
How to select the proper weight: Beginners can start with 5-10 pound dumbbells, while advanced lifters can use up to 50 pounds or more.
Proper form:
- Start in a standing position with your feet shoulder-width apart, holding a dumbbell in each hand.
- Squat down and place the dumbbells on the floor, then jump back into a push-up position.
- Do a push-up, then jump back up to the squat position.
- Stand up and lift the dumbbells off the floor.
- Clean the dumbbells to shoulder height.
- Press the dumbbells overhead.
- Lower the dumbbells back to shoulder height.
- Lower the dumbbells to the floor and repeat.
How to reduce difficulty:
- Eliminate the push-up and/or jump.
- Use lighter weights or no weights at all.
How to increase difficulty:
- Use heavier weights.
- Increase the number of repetitions or sets.
- Increase the speed of the exercise.
Number of reps:
- Beginner: 8-10 reps
- Intermediate: 12-15 reps
- Advanced: 20+ reps
Estimated time for exercise: 5-10 minutes
Body Group:
CardioMuscle Group(s):
Abdominals, Chest, Gluteus, Hamstring, Quadriceps, ShouldersMuscles used:
Primary:
Deltoids, Pectoralis Major, Quadriceps, Rectus AbdominisSecondary:
Hamstrings, Triceps BrachiiTertiary:
Calves, Gluteus MaximusDifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.