Benefits: This full-body explosive rotation movement works the core as well as the arms, shoulders and legs.

Starting Position: Hold a 10- or 25-pound plate with both hands. Squat down, holding the plate at your right hip.

Movement: Rise out of the squat position, while rotating your body. Move the plate toward your left shoulder, keeping your arms as straight as possible. As you rotate your body, pivot your right foot. When you become proficient in the exercise, accelerate the plate across your body and decelerate it as you reach the top position. Return to start position. Perform 2-3 sets of 8 reps.