1) With a dumbbell in your left hand, stand with your feet a little bit wider than shoulder-width apart, knees slightly bent. Twist your torso, rotating your feet so that your toes are pointing to the right, and bring the weight down to the inside of your right knee.
2) Bending your left elbow, bring the dumbbell to shoulder height as you twist your torso again so that it is square with your hips.
3) Then straighten your left arm to lift the dumbbell above your head.
The workout: Repeat this move 10 times per set, and work your way up to three sets on each side.