Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up

Setup

Place a dumbbell on the floor. Start in a high plank position with one hand on the dumbbell and the other on the floor.

Execution

1. Push-Up Phase: Perform a push-up by lowering your chest toward the floor, keeping your elbows tucked. Maintain a tight core and straight-line body position.

2. Burpee Phase: Drive back up from the push-up. Quickly jump or step your feet forward toward your hands.

3. Get-Up Phase: Maintaining contact with the dumbbell, rise to a standing position while simultaneously pulling the dumbbell toward your hip or shoulder in a rowing motion, depending on the variation intensity.

4. Return: Reverse the movement to return to the starting high plank position and repeat on the opposite side.