Hang on to one weight in your right hand and hang on to your support with your left hand.
Stand with your heels together and your toes apart with feet in a narrow "V" shape.
Extend your right leg out straight in front of you on the low diagonal; point your toes. Extend your right arm to the low diagonal, palm faces up. Softly bend your standing leg.
Slowly lift your right leg up as you bicep curl, then slowly lower your leg as you release the curl. Repeat for 30 seconds.