Library / Core
Dumbbell Burpee
Dumbbell · Conditioning · Compound
Core QuadricepsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Core
- Secondary muscles
- Quadriceps, Calves
- Equipment
- Dumbbell
- Movement pattern
- Conditioning (Dynamic force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Start standing, holding a dumbbell in each hand.
- Squat down, placing the dumbbells on the floor, and kick your feet back into a plank position.
- Perform a push-up (optional).
- Jump your feet forward back to the squat position.
- PT Cue: Maintain a straight back throughout the movement.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Burpee. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Air Bike | Bodyweight swap | Bodyweight |
| Alternating Battle Rope Waves | Bodyweight swap | Bodyweight |
| Box Drop Jump Plyometrics | Bodyweight swap | Bodyweight |
| Jumping Jack | Bodyweight swap | Bodyweight |
| Overhead Medicine Ball Slam | Bodyweight swap | Bodyweight |
| Run Equipment | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.