Burpee with upright row
This full body move has all the benefits of the burpee, focusing on the core, shoulders and legs while also working the back.
Start in plank position on your weights (4kg or heavier) and toes
Jump both feet in towards your chest and stand up lifting the weights taking care to lift through the legs and not round your back
As you stand up draw the dumbbells up towards your chin, make sure your palms are facing towards your body and bring your elbows out to the sides
Squeeze at the top
Bring the weights down slowly to the floor and jump both feet back into plank position
Repeat as many as you can in 60 seconds
