# Dumbbell Burpee - Forge Exercise Library

## Quick Answer

The dumbbell burpee is a full-body exercise that combines a squat, pushup, and overhead press using dumbbells. It targets the cardiovascular system while also engaging multiple muscle groups, including the legs, shoulders, tricep, and core.

**Details:**
- **Body Part:** Cardio
- **Equipment:** Dumbbell
- **Target Muscle:** Cardiovascular
- **Secondary Muscles:** Quadriceps, Hamstrings, Calves, Shoulders, Triceps, Core
- **Difficulty:** Advanced
- **Category:** Cardio

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## How to Perform Dumbbell Burpee

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 pushup position, keeping your body in a straight line.
4. Perform a pushup, 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.

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## Browse Related Exercises

- **[More Cardio Exercises](https://forgetrainer.ai/exercises/cardio)**
- **[More Dumbbell Exercises](https://forgetrainer.ai/exercises/equipment/dumbbell)**
- **[More Cardiovascular Exercises](https://forgetrainer.ai/exercises/muscle/cardiovascular)**

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