Stand tall with your feet hip-width apart and extend both arms out to your sides at shoulder height. Swing your arms in toward each other, crossing one over the other in front of your chest, then swing them back out wide and cross again with the other arm on top. Keep the arms straight and the swings brisk and even. Simple as it looks, keeping your arms at shoulder height for a full set is where the work quietly piles up.

Works: shoulders, chest, upper back

Breathing: Steady and rhythmic, in time with the swings.

Common Mistakes: Letting the arms drift down below shoulder height as fatigue sets in, bending the elbows to shorten the swing, and always crossing with the same arm on top.

Make Easier: Slow the pace down, lower your arms and shake them out between short sets, or reduce the range so the arms only just cross.

Make Harder: Pick up the pace and extend the set, or move on to Archers for a bigger pull across the chest and Jumping Ts to bring your legs into it.