Around The Worlds vs Isometric Wipers

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.

Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.

Reverse the movement to return the weight to the starting position as you exhale.

Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.

Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.

Repeat for the desired number of repetitions.