Begin by getting into a kneeling position, holding one dumbbell.
Bring your right leg up so that your foot if flat on the floor in front of you and shin and thigh are forming a 90° angle.
Keep your left shin flat on the floor.
Now, bring the dumbbell by your left hip while facing forwards. You want to hold the weight at both ends.
Without moving the lower body at all, slowly twist to bring the weight round to the right, lifting it above your head as you go. Look at the weight as it rises.
Slowly back to bring the weight back to its original position.
Go again.

Strength training No. 62: Work every single muscle in this total full body workout