Whoops! Meant kettle bells. That might explain the weird looks I get when telling people about my training routine!  Starting out on Russian twists use no more than a 5 or 8 kilo KETTLE bell. Aim for 3 sets of 30 reps, with 30 seconds to a minute rest in between. After a few days, start incorporating the other weights and do like 5, 8, 12, 16, 3, 5, 8, 12, 16 (10 reps of each weight) and then rest. It's very important that you do use the light weight after the heaviest one, don't be tempted to skip it just because it's stupidly easy, it gives your arms and core a few moments to recover. If you opt to skip the light weight, you could injure yourself.   Your progress will ASTOUND you. (Also do windscreen wipers without Amy weights too. They're really nice post kettle bell Russian twist brutality). I don't know that sketch but will check it out.