Take a plate. Stand with your feet shoulder width apart. Hold the plate from the sides in front of the body with the elbows extended. Lower yourself in a half squat and stay in this position during the whole exercise.
Twist the plate to one side so that one hand is on the top and the other on the bottom of the plate.
Return to the start position and then twist in the opposite direction.
Return the plate to the start position and repeat the exercise according to the training plan twisting to the both sides alternately.