Select the appropriate weight of the dumbbells. Stand straight with your feet shoulder width apart.
Squat down and place the dumbbells on the floor in front of your feet slightly wider than shoulder width apart. Put your weight on your hands, at the same time straight your legs out behind you in a jump. You should hold yourself by your hands and toes. Your hands should be under your shoulders. Bend your arms until your chest touch the floor and fully extend them again (doing 1 push up) Retracting the shoulder blade, pull the dumbbell up to the side of your chest while you exhale. While your are doing the exercise, move only the arm, make sure you don't move any other part of your body. Return to the starting position in a smooth movement while you inhale and repear with the other arm. Put your feet again between your hands in a jump again. Use a fast motion to push through your feet and return to the start postion.TIPS: Don't let the hips go down, specially when you put your feet behind you in a jump.