Holding a dumbbell in each hand then bring yourself to the ground and enter a high plank position with your hands directly under your shoulders and your legs extended directly behind you. This is your start position. Keeping your core braced, jump your feet forward so you're in a low squat position, at the same time curl the dumbbells up and perform a bicep curl. Reverse the movement by jumping your feet back into a high plank position and then perform a press up, keeping your core engaged throughout. Repeat the whole movement for the required amount of reps (or time).