Weighted Burpee

Hold a dumbbell in each hand as you drop into a squat, place them on the floor to take your weight while you kick your feet back into a plank, then lower your chest to the ground with the weights still gripped. Push back up through a full plank, hop your feet back up outside the dumbbells, and stand up by driving through your heels rather than yanking the weights up early. The dumbbells slow down the transitions — especially getting your feet back underneath you — so expect a rougher rhythm than the bodyweight version. Keep your core braced through the plank rather than letting your hips sag.