Doing a simple squat, take your arms down to one side as low as you can comfortable go, then straighten up and swing the arms up to the opposite direction. When you're done, repeat, repeat and repeat.
When squatting, you want the weight sitting back in your heels not your knees, being mindful to tense or squeeze your stomach especially as you come up and rotate.
As you rotate, you'll notice the force of your rotation has the outside foot also rotating and elevating slightly.
If you want, you can add some weight to the move like your water bottle. It will provide a bit more energy into your legs, glutes, core and upper body.
Swing low across to high, smooth and evenly for 60 seconds. As always, do both sides.
