Step by step instructions
Sit with knees bent and feet hip width, hands behind hips with fingertips facing body. Brace abs in tight and lift hips off the floor. Begin to walk backwards with hands and feet, taking 4 steps back.
Place hands under shoulders, feet under hips, and do 4 triceps dips by bending elbows and lowering hips close to the floor (avoid touching the ground), then press back up. Repeat walking forward, continuing to alternate walking forward and back for each set.