哑铃波比和俯卧撑

Full-body explosive move combining a burpee and a push-up while holding dumbbells.

💡 Instructions:

• Hold a dumbbell in each hand at your sides.

• Squat down and place the dumbbells on the floor.

• Jump or step back to a push-up position with hands on the bells.

• Do a push-up with a straight body line.

• Jump feet forward to squat.

• Stand tall with dumbbells at your sides and repeat.

⚠️ Common mistakes:

• Hips sagging during the push-up.

• Wrists not stacked under shoulders.

• Rounding the back when placing/picking dumbbells.