bend your knees, so that your calves are parallel to the floor. hold one weight in each hand and lifts your arms straight up into the air. slowly twist your legs to the left side while twisting your arms down towards the floor on your right side. turn your head to the right side as well. hold the position for 5 seconds, then bring your arms and legs back to center. twist your legs to the right side and your arms and head to the left. hold for 5 seconds and return to center. repeat four times. 