STANDING REVERSE WOOD-CHOP WITH A MEDICINE BALL
This exercise is a resistive diagonal pat- tern of the trunk that demands a high level of lumbo-pelvic stability and combines upper- and lower-chain integration as the ball is moved in a diagonal pattern across the body.
The athlete stands, holding onto a 2.0 to 4.0kg medicine ball with both hands, with the feet approximately shoulder-width apart. While holding the arms in front of the body with elbows extended, the athlete moves the ball from a lower position at the hip, raising it across the body to the opposite shoulder, simulating a wood-chopping motion. The motion is then reversed by starting at the lower knee position and bringing the ball diagonally across the body, ending overhead at the opposite shoulder. This exercise also can be performed with resistive cords or a pulley system simulating the same motions.
Progression: The athlete can progress to standing on one leg, using the opposite arm to complete the motion (source).
If you are a golfer this could actually improve your swing. If you are trying to get in shape then this move will burn tons of calories. To increase the intensity of this exercise you cold also stand on a bosu ball or dina discs. Since this exercise is “functional” it’s something that will help you with daily activities. It will also help to strengthen your abs while you twist.