Get your dumbells out and burpee away

Dumbell is in the front rack position on the shoulder. Keeping the elbow high and squat down to below parallel. Driving out of the bottom, drive the dumbell above your head to full lockout.

A burpee is movement where you lay your full body flat chest to the floor and then proceed to jump or even step up to a full standing position with your hips extended and then jump with your hands going above your head.

Holding the dumbell in the overhead lock out position. Keeping it next to your ear proceed to lunge forward with your knee touching the floor stand right up through the lunge extending at the hips and complete the lunge on the other leg.

Dumbell in 1 hand hinge down keeping the back straight, dumbell between your legs using your legs and hips jump the weight up to the front rack position on your shoulder. Stand up dip and push jerk the dumbell above your head in 1 motion and lock the elbow out for 1 rep completed.