Unless you've worked out with David Jack (performance coach who instructs you in the all-new Men's Health Spartacus Workout DVD) or Jeremy Frisch (U.S.A.W., owner of Achieve Performance Training and creator of the 24-Hour Arms Workout) before, there's almost no chance you've seen this week's exercise. It's called the "swiper," because, well, that's what they decided on when they created it. But you'll understand their inspiration once you see it in action. It's designed to strengthen your core and improve the way your body moves, making you more athletic and resistant to injury.

It's great as a warmup, as part of a fast-moving metabolic circuit, or when paired with a heavy strength exercise. Plus, it's seriously fun to do. Watch the video below to see how to do swipers with perfect form.

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For more of the best new exercises, fitness challenges and expert advice check out the Men's Health center for Fast, Intense, Training -- DeltaFit.