Start standing tall with your feet hip-width distance apart and a dumbbell in each hand. Keep your hips tucked under, your core tight, and your knees slightly bent as you lift the dumbbells up over your head until your arms are completely outstretched. With control, lower the dumbbells back down and prepare to transition into a burpee by crouching down (like a frog) and placing the dumbbells on the ground. Once the weights are planted firmly on the ground, thrust both of your feet back behind you so that you end up in a high-plank position. Immediately jump your feet back between your hands and stand up to return to the start position. Immediately raise your dumbbells back over your head to perform the next overhead press and continue the sequence for eight bouts of 20 seconds with 10 seconds rest between each bout.