Start in a push up position with your arms on parallettes. Keep your feet together. Engage your core by assuming a Posterior Pelvic Tilt (tuck your tailbone, eliminate any arch in your back).
Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the level of your parallettes, maintaining tension throughout the movement. Then push up, exhaling on the way.
Once you reached starting position, while keeping the grip on parallettes, jump and push your legs forward so they are straight in front of you.
Start the dip movement by bending your elbows. Remember to keep your core engaged throughout the movement. Lower yourself until your arms are bent 90 degrees or you are almost touching the ground with your bottom. Push yourself back up and while jumping with your legs, move them back to starting position.