Workout: The Eagle

The Eagle: Weeks 7–9

Again, stand while raising your arms to the side and simultaneously bending, lifting, and slightly rotating one leg out to the side. (Do not raise leg above waist level.) Bring leg back down as you lower your arms. Return to sitting position. Do three sets in all. First set: 30 reps, alternating legs; second and third sets: 20 reps holding a three-or five-pound weight in each hand. Rest 20 seconds between sets.