Safety Notes

• Use hex dumbbells to prevent rolling
• Step instead of jump if joint issues
• Maintain neutral spine to avoid back strain
• Start with lighter weights for form
• Land softly if including jumps

Spotting

No spotting required; perform in open space with safeties if adding jumps.

Common Mistakes

• Arching lower back during transitions
• Letting dumbbells roll
• Incomplete push-up range
• Knees caving inward on squat
• Rushing without control

• Acute lower back pain
• Knee or ankle injuries
• Shoulder impingement

• Adequate hip and ankle flexion
• Shoulder extension for plank

Build Up First

• Master basic burpee
• Proficient squat and push-up form