Stand with your feet shoulder width apart, holding a dumbbell in each hand. Squat down and place your hands on the floor in front of your feet, maintaining grip on the dumbbells throughout. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your arms fully extended in a high plank position. Keeping your core braced and hips still, row the dumbbell in your left hand up towards your torso. Repeat on the other side. Then jump your feet forward to just behind your hands. In one explosive movement, push through your feet extending your knees and hips and drive the dumbbells overhead as you stand tall. As you lower the dumbbells back to shoulder height, bend first at the knees, then at the hips, driving the hips back and down, inhaling as you do so. Lower until your thighs are parallel to the floor the reverse the movement and drive the dumbbells overhead once again. Commence the sequence from the beginning again and repeat for the required number of reps (or time).