Take a standard burpee from ho-hum to “Holy smokes!” with the simple addition of some dumbbells.



Target Muscles: anterior deltoids, gluteus maximus, quadriceps, gastrocnemius, rectus abdominis, cardiovascular system.

Set Up: Stand with your feet about hip-width apart and hold a light to medium dumbbell in each hand with your arms extended at your sides.

Action: Squat down low and, still gripping the weights, set them on the ground [A]. Hop your legs behind you to come into a plank position [B], then jump your feet back towards your hands, stand and jump upward [C]. Land with soft knees and repeat right away. Aim for three sets of 10 to 12 reps.

TIP: While in the plank position, keep your hips low.

Challenge: Do a push-up before standing.