Weighted Burpee
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Weighted Burpee focuses on Abs, Chest, Calves, Glutes, Hips, Quads, with Shoulders, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Burpee with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip, arms extended down by your sides.
- 2
Squat down, keeping your chest up, and place the dumbbells on the floor directly in front of your feet, shoulder-width apart.
- 3
With your hands gripping the dumbbells, quickly kick your feet back behind you to land in a high plank position, keeping your body in a straight line from head to heels.
- 4
Lower your chest towards the floor by bending your elbows, maintaining a straight body line, then push back up to the high plank position.
- 5
Explosively jump your feet forward towards your hands, landing just outside the dumbbells.
- 6
Stand up by driving through your heels, lifting the dumbbells off the floor as you return to the starting standing position.
Secondary Muscles
While Weighted Burpee primarily targets Abs, Chest, Calves, Glutes, Hips, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Burpee, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Burpee, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
