Dumbbell Burpee Step-Up

Advanced Level of Difficulty

The dumbbell burpee step-up is a full body conditioning exercise that targets the legs, shoulders and arms.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Plyometric Box

Plyometric Box

Plyometric Boxes increase athletic ability concerning quick movements and explosiveness. They come in a variety of different heights (12"-48") and are usually made of metal or wood.

Exercise Instructions

dumbbell burpee step-up - step 1

Step 1

Start in a standing position in front of the box with your feet hip width apart while holding dumbbells in each hand.

dumbbell burpee step-up - step 2

Step 2

Place the dumbbells on the floor, jump out into a burpee, stand back up and step-up on to the box.

dumbbell burpee step-up - step 3

Step 3

Step back off of the box with full control and repeat.