Joel Harper demonstrates the twists exercise.

3 of 20
(Strengthens shoulders and arms)

Keep your feet together and lift your arms into a T position at shoulder height. With your palms facing down, circle your arms 20 times, making circles the size of a basketball. Then do 20 with thumbs down and palms facing in back of you, 20 with palms up, and 20 with palms forward. For a more advanced variation, do the first 40 standing on one foot, the next 40 on the other.