» Grab a dumbbell and lie on your back on a Swiss ball. Hold the dumbbell with both hands above your right shoulder.
» In one move, swing the dumbbell across your body to the outside of your left hip. Do the move as fast as you can, while maintaining control of the weight and your body.
» Lower your upper body back to the starting position, but repeat the move by holding the dumbbell above your left shoulder and swinging it to the outside of your right hip. That's one repetition.
