Dumbbell Burpee

Instructions

1. Stand upright with feet shoulder-width apart and a dumbbell in each hand by your sides, with palms facing inward.
2. Inhale and break at your hips, sitting down and allowing your torso to come slightly forward while keeping it straight.
3. Once the dumbbells pass your knees, lean forward with a straight back to place them on the ground.
4. While continuing to hold onto the dumbbells exhale push off with your feet so that your legs are straight behind you.
5. Inhale and jump forward to a squatting position while holding onto the dumbbells.
6. Exhale and squat up while maintaining a flat back, pushing up as hard as you can so that you jump.
7. Land, returning to the starting position.