Burpee Squat Press
- Begin standing with a 10-pound dumbbell on each side of your body. If this is too heavy and you find that your form is incorrect, use lighter weights.
- Holding onto the dumbbells, lower down and perform a burpee. If this is too much pressure on your hands or wrists, you can set the dumbbells down in front of you for this part. If you’re a beginner, you can perform a modified burpee.
- With control, push your body off of the ground as you simultaneously pick up the dumbbells. Be sure to keep your core engaged and your spine in a neutral position when pushing yourself off the ground.
- Standing tall with your core engaged, bend your arms and hold the dumbbells on or slightly above your shoulders and lower down into a squat. As you stand up, push both dumbbells overhead.
- Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back down to the starting position. This completes one rep.