Holding a light to moderate weight in both hands begin by releasing heel and pivoting trail foot to rotate the torso. Quickly change direction, swinging the weight diagonally to approximately shoulder height on the opposite side by rotating the torso and pivoting the other foot. Seemlessly use momentum to change directions again, but swing with the arms at shoulder height. Finish by diagonally swinging down the the start as if you drew a triangle shape with the weight. Seemlessly alternate through the triangle shapes for the specific amount of time.
Think “up, over, down…switch, over, down etc”