Fitness Instructor Course assessment

Dumbbell Burpee with Clean and Press

This is two simple exercises joined together to really increase the intensity of your training session. You don’t need a lot of weight to start with and ensure your technique stays strict to avoid any injuries.
    • Start in a standing position with the dumbbells in hand.
    • Drop into the burpee position whilst still holding the dumbbells. You will need to concentrate on stabilising your shoulders to stop them from moving.
  • Perform your burpee ensuring you don’t hyperextend your lower back.
  • Then drive the dumbbells up with your legs as with a normal clean, catching them at shoulder height with a ‘hammer’ grip.
  • Press the dumbbells above your head with your palms facing inwards, but don’t lock the elbows.
  • Lower the dumbbells under control back to the side of your body.
That’s 1 rep done, just another 9 to go!