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From YouTube: exercise buddy episode 4
Description
Exercise Buddy with Andrea Bowman
Exercise Buddy is a seated exercise program that is designed to improve your strength and muscular endurance as well as your flexibility. It's also designed to firm and tone your muscles and even your bone density. Find a chair and work out with Andrea Bowman as she shows you some seated exercises for the next twenty minutes.
*Be sure to consult with your physician for professional medical advice before beginning this or any exercise program.
B
B
B
The
arms
go
for,
walk
one
to
open
the
legs,
a
little
bit,
bring
them
back
together
down
the
lane
open
up
the
other
way
and
come
back
together
down
the
lane
good
now
going
up
the
hill
to
go
a
little
good,
we're
at
the
top
and
go
down
really
fast
and
jog
again
check
out
the
scenery,
doc
jog
jog!
Oh
here
we
go
close
to
where
we're
going.
So
let's
go
a
little
faster
little
faster
and
we're
there
nice
dog,
deep
breath
up
and
bring
it
down.
B
One
more
fill
those
lungs
bring
them
up
and
down
nice
job
bring
the
arms
for
drop
the
chin
round.
The
back
now
take
those
thumbs
out
sit
up,
lift
your
chest,
pull
in
your
abdominal
and
take
them
back
nice
stretch
and
bring
them
down
good
legs
out
Heinz
out
and
let's
turn
one
two
three
turn
their
ankles
and
wrists.
At
the
same
time,
use
your
fingers
try
to
leave
your
knees
alone.
Just
move
the
ankles
nice
job.
A
B
The
hands
together
and
the
heels
together
and
toes
touching
heels,
touching
move
those
hips
toes
heels,
toes
nice
job,
put
it
down
good
everyone
put
their
hands
on
it,
sit
up
tall
and
deep
breath
and
exhale
good,
we'll
go
into
the
strength
section
we're
going
to
work
our
lower
body
first,
so
everybody
take
out
their
leg.
Wait:
okay,
everybody
put
it
on
the
right
leg.
Please,
and
here
we
go
sit.
B
Ups
tight,
scoot,
your
buttocks
back
into
the
chair,
put
your
hands
down
on
the
legs
are
in
the
chair,
whichever
you
like,
lift
the
foot
and
you
ready
Irene
good
and
slowly
extend
the
leg
and
slowly
slowly,
resist
it
down
and
up
again
now
the
reason
I'm
going
slow
is
because
I
want
you
to
take
the
time
and
really
squeeze
that
muscle
in
the
leg
push
the
heel
out,
that's
three!
And
slowly
down
and
four.
B
We
now
take
your
abdominal
and
pull
it
in
a
little
bit
and
take
the
shoulders
and
keep
them
nice
and
loose
and
keep
that
leg
going.
We
have
three
more
to
go
all
the
way
up,
all
the
way
it
down
and
all
the
way
up
and
down
nice
job
good.
Now
we're
going
to
work
on
the
hip,
increase
the
strength
and
the
hip
out.
Everybody
take
their
right
leg,
the
one
that
has
the
weight
on
it
and
lift
it
all
the
way
up.
Please
hold
it
up.
B
As
far
as
it'll
go
good
everybody
slowly
let
the
leg
go
down
three
two
one
lifted
high
up
and
pull
some
more
with
arms
and
slowly
down
three
two
one,
that's
important
to
help
on
the
way
up.
You
can
help
with
another
muscle,
in
this
case
the
arms,
but
let
it
go
down
by
itself
and
use
the
strength
in
this
too.
We
have
two
more
to
go,
raise
way.
A
B
All
the
way
up
and
slowly
down
now,
if
you
have
a
little
tummy
here,
just
raise
it
up
as
physical.
You
can
take
it
a
little
bit
to
the
side
and
slowly
down
down
down
nice
job.
Put
it
on
the
other
leg
once
again
sit
up
tall,
pull
in
your
abdominal,
take
your
shoulders,
lift
them
and
put
them
back
in
place.
Get
all
nice
and
loose
now
hold
tight
and
lift
the
toe
and
up
up
and
down
down
and
lift
up
there.
B
Now
we're
going
to
move
to
the
hip
so
take
a
deep
breath
and
on
the
exhale,
lift
your
hip
as
far
up
it'll
go
use
your
hands
to
get
it
up
there
good
now,
slowly
down
three
two
one:
lift
it
up
help
with
the
hands,
get
it
all
the
way
up
and
slowly.
Three.
Two
one
and
two
more
lift
halt
three
two
one
and
one
more
all
the
way
up
up
and
slowly
down.
Three
two
one
nice
job
take
that
off.
Please
put
it
under
your
chair
and
take
out
your
band.
B
Everybody
raise
please
and
slowly
bring
it
down
to
one
side
in
front
of
your
face
and
the
other
side
in
front
of
your
face
and
take
it
way
out
in
front
and
bring
it
straight
up
right
by
your
body
and
all
the
way
up
and
way
out
in
front
and
bring
it
straight
up
by
good.
Now,
you're
going
to
pull
it
down
in
front
of
your
face,
open
the
arms
and
take
it
up
and
two
goods
notice.
B
My
elbows
stay
straight
I'm
working
shoulder,
so
you
want
the
shoulder
to
be
the
joint
that
moves
and
up
and
two
more
down
and
up
and
one
more
down
and
a
nice
job
put
this
down.
We
won't
need
us
to
take
out
your
weights
now.
If
you
don't
have
weights,
you
can
use
your
soup
cans,
we're
going
to
work
the
arms
now
a
little
bit
with
our
weights,
so
everybody
take
out
their
weights.
Put
your
legs
close
together
now
and
feet
flat
on
the
floor.
Good
and
put
the
weights
right
here
in
front
now.
B
Remember:
take
the
elbows
and
put
right
in
we're
not
using
shoulders
anymore,
we're
using
the
biceps
in
the
front
of
the
arm,
so
slowly
bring
them
up
up
up
now.
You
notice
my
fingers
are
nice
and
open
because
I'm
not
doing
a
finger
exercise
I'm
trying
to
get
my
arm
so
slow,
it's
low,
it's
slow
it
down
and
lift
lift
up
and
slow
slow
down
and
lift
lift
up
and
slow
it
down.
Two
more
lit
it
up
and
slow
leda
and
last
one
all
the
way
up
and
slow
Lee
down
nice
job.
B
B
This
time
we're
going
to
do
a
combination,
pull
it
back,
open
the
arms,
pull
it
back
a
little
further
then
bend
the
elbows
and
then
open
the
elbows
and
back
another
hold
your
dumb
hold
it
nominal
really
hard.
So
your
lower
back
stays
nice
and
even
and
one
and
squeeze
the
back
together
and
two
more
pull
back
and
open
and
one
more
pull
and
open
nice
job.
Let
go
take
out
your
ball!
Please!
B
B
Chest
is
right
behind
the
breast
bone,
so
take
the
ball
and
put
it
right
by
the
breast
bone
and
then
take
it
out
about
four
inches
and
elbows
straight
out
now,
you'll
notice,
my
feet
are
a
little
wider
than
my
hips,
so
I'm
nice
and
even
in
the
chair,
my
shoulders
are
down
in
place.
My
abdominal
is
holding
tight,
okay,
I'm,
going
to
take
a
deep
breath
and
on
the
exhale
you're
going
to
push
squeeze
the
ball
squeeze
run
and
inhale.
B
It's
real
important!
You
breathe
here
because
real
close
to
the
lungs
and
scree
it's
too
and
inhale
and
squeeze
that
Street
and
inhale
add
squeeze
that's
four
I'm
gonna
do
seven
inhale
and
squeeze
that's
five
and
inhale
again
and
squeeze
that
six
and
last
one
inhale
and
squeeze
that
seven
nice
job
put
this
down.
B
B
The
back
of
the
arms,
the
triceps
I'm,
going
to
use
the
back
of
the
arms
to
lift
ourselves
up
now,
if
you
don't
have
a
chair
that
has
arms,
you
can
put
your
arms
down
here,
but
we're
going
to
lift
ourselves
up,
use
as
much
leg
as
you
need,
but
use
mostly
arms
inhale
and
press
straighten
and
put
yourself
down
and
inhale
and
exhale
straighten
and
put
yourself
down,
inhale,
exhale
and
lift
and
put
a
shelf
down
and
lift
I.
Try
not
to
favor
the
dominant
arm.
B
Try
if
you're
right-handed,
don't
do
all
the
work
with
the
right
hand,
be
sure
and
go
even
with
both
in
fact
try
leading
with
the
left
arm,
sometimes
and
one
more
both
arms
equal
push
way
up
and
down
now:
I
stub!
Ok,
let's
rest
a
little
bit
shake
those
arms
out
very
nice
with
everybody.
Take
one
arm
and
bring
it
straight
up.
We're
going
to
stretch
this
arm
now,
good
and
just
let
it
fall
behind
you
take
the
other
arm
and
pull
it
in
tort.
Your
head
and
back.
B
Nice
job
and
other
side
least
I
am
worked
pretty
hard
lifting
us
off
the
chair.
So
here
we
go
and
stretch
very
nice
and
bring
it
down
for
now.
Okay,
we're
going
to
work
with
the
abdominals
now
so
what
everybody?
Let's
see
we're
going
to
just
find
your
belly
button
here,
find
where
you've
done.
The
Liz
sit
back
in
the
chair.
No
feet
put
your
heels
on
the
floor
so
that
feet
aren't
the
floor
now
inhale
and
squeeze
one
inhale
and
pull
back
to
and
inhale
and
pull
three.
B
Let's
do
five
and
inhale
and
squeeze
into
chair
four
and
one
more
and
squeeze
into
the
chair.
Five.
Okay
good!
Take
out
your
ball
now
and
do
the
same
thing.
Take
the
ball
put
it
behind
you.
You
have
to
scoot
forward
a
little
bit
in
the
chair
walls
behind
okay,
same
position,
though
no
feet
try
to
use
no
arms.
Why
don't
you
point
towards
abdominal?
So
you
know
where
to
squeeze
and
I
want
you
to
squeeze
that
ball
against
the
back,
inhale
and
squeeze
there.
B
You
go
and
inhale
and
squeeze
the
ball
we're
going
to
do
it
five
times
with
its
two
and
squeeze
good
job
and
one
more
two
more
and
squeeze
there.
You
go
and
one
more
and
squeeze
nice
job
good
job.
Take
the
ball.
Please
scoot
everybody
scoot
back
in
your
seat,
we'll
do
some
work
with
the
hands.
Now,
we've
done
legs,
hips,
shoulders,
arms
back
and
chest.
Domino's
we're
going
to
finish
with
the
arms
here.
Just
take
the
ball.
B
A
B
Actually,
you
might
with
these
big
balls,
you
might
have
to
hold
it
in
here,
but
actually
squeeze
one
two,
three
four:
five,
just
two
fingers
and
other
side,
one,
two,
three,
four
five
and
six
nice
job
take
the
same
ball
put
it
behind,
put
it
under
the
heel
of
your
the
center
of
your
foot.
Please
right!
Foot,
please!
Okay!
Here
we
go
now
inhale
and
you're
going
to
push
down
as
hard.
You
can
for
three
hard
to
go
for
it
and
one
release
inhale
now,
please
be
sure
and
breathe
when
you're
pressing,
like
that.
B
B
You'd,
just
everything
is
nice
and
tight
inhale
again,
shoulders
are
nice
and
loose,
though
delicious
inhale
and
press
four
three
two
one,
nice
job
put
it
back
under
the
right
foot,
but
this
time
you're
just
going
to
put
it
under
the
toe
and
keep
the
heel
on
the
ground.
Now
we've
moved
going
to
move
the
move
down
to
the
foot.
Okay,
so
you're
going
to
just
take
your
toe
and
squeeze
it
into
the
ground
inhale
and
squeeze.
B
Here
we
go
squeeze
just
the
toe,
keep
the
heel
on
the
ground,
three
count:
2
and
1,
and
let
go
inhale
and
just
push
the
toys
hard.
You
can
four
three
two
one
nice
job
put
it
on
to
the
other
foot.
A
tennis
ball
will
work.
Fine,
anything
you
can
just
squish
okay.
Now,
let's
do
the
other
foot.
Remember
we're
trying
to
work
the
foot
now
and
the
lower
leg
so
keep
the
heel
on
the
ground,
inhale
and
press
count.
Please
four.
Three
two
one
release
inhale
and
four
three
two
one
nice
job.
B
We
were
to
pick
up
that
ball.
Very
nice,
put
it
away.
We'll
do
some
final
stretches
here
for
the
body
everybody
put
their
legs
out,
please
and
point
and
flex
and
point
and
flex
take
the
hands
at
the
same
time
and
move
the
hands.
Now
the
hands
are
very
gentle,
the
wrists
good,
but
work
hard
with
with
the
ankles
really
press
out
and
in
and
out
and
in
nice
job.
Okay,
we're
going
to
stretch
first,
all
the
way
up.
B
Stretch
out
stretch
up
stretch
out
as
soon
as
your
shoulders
come
down
in
place,
then
round
the
back
drop
the
chin
and
bring
it
forward
and
bring
it
together
in
front
stay
now
slowly
raise
your
head
and
raise
your
chest,
bring
them
straight
back
behind
and
do
your
rear
shoulder
stretch
nice
job
and
straighten
the
arms
out.
Now,
if
you
can
reach
behind
the
chair,
reach
and
put
the
arms
together
and
stretch
out
the
chest,
would
you
take
your
neck
and
loosen
it
up?
Send
it
up,
everybody
nod:
yes,
please
good
and
wag.
B
No,
there
you
go
good
job
and
release
just
shake
those
arms
out
and
we'll
finish
with
a
neck,
so
everybody
sit
as
tall
as
they
can
scoot
back
in
the
seat.
Feet
right
on
the
ground
sit
as
tall
as
you
can,
and
slowly
just
bring
your
neck
right
down
to
the
chest
and
take
it
right
back
up
and
once
more
down
and
up
now
slowly
take
it
over
to
the
left
and
bring
it
straight
up
and
take
it
over
to
the
right
and
bring
it
straight
up.
B
Nice
job
and
slowly
turn
around
to
the
left
all
the
way
and
bring
it
back
and
turn
it.
The
other
way
nice
work
for
the
neck.
Now
take
your
nose.
Do
a
little
circle
in
front
of
your
face.
One
set
way
nice
job
and
the
other
way,
and
we're
done
we're
done
all
the
way
up
deep
breath,
push
those
heels
out,
lift
the
arms
press
up
and
bring
it
down
good
job.
Wonderful,
nice
work,
we'll
see
you
later
a
next
time
on
your
exercise,
buddy
thanks
for
coming
and
I
hope
you
had
a
good
time.