As before, stand while raising your arms to the side and simultaneously lifting your right knee so that your toes are about one foot off the ground in front of you; foot is relaxed. Lower the leg immediately while lowering your arms. Sit back down. Do one set of 30 reps, alternating legs. Then do two more sets of 20 reps holding a three- or five-pound weight in each hand. Rest 25 seconds between sets.