1) Start in the basic plank position keeping your abs tight and your body in a straight line - do not drop your hips.
2) Pull one knee up towards your chin and then return back to the plank.
3) Pull the other knee up towards your chin and then return back to the plank.
4) Do a push up and then return to the floor
5) Extend arms straight out in front of you like you are dining into a pool and roll 360 degrees to either side and repeat