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From YouTube: exercise buddy episode 5
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
Hello,
welcome
to
your
exercise,
buddy
I'm,
Andrea,
Bowman
and
we're
here
to
exercise.
We
hope
you're
ready
to
do
it
and
we're
already
here
waiting
to
do
it
with
you.
So
here
we
go.
Everybody
take
the
arms
out
please
and
slowly
lift
them
up
very
far
up
and
just
bring
them
down.
Don't
let
your
shoulders
come
up,
just
lift
the
arms
up
in
the
socket,
not
turn
them
over
please
and
take
them
down
it's
time
to
put
the
thumbs
up
thumbs
up
and
take
them
up
all
the
way.
B
All
the
way
up
and
press
up
both
arms.
Far
up
good,
please
put
the
palms
together
and
slowly
bring
them
down
in
front,
and
when
you
do
start
lowering
your
chat,
your
chin
and
round
the
back
stay
right
here.
Stop
slowly
lift
the
head.
Lift
the
chest.
Put
your
thumbs
out!
Take
it
way
out
to
the
side
this
time
and
lift
the
chest
and
stretch
the
back
a
little
bit
there
you
go
and
slowly
turn
the
hands
around
and
bring
them
down.
Now
this
time
we'll
use
the
feet,
everybody
lift
the
feet
up.
B
Lean
back
in
the
chair,
lift
the
arms.
All
the
way
up,
when
you
get
to
the
top
push
up
and
push
the
heels
away,
take
a
deep
breath
and
slowly
bring
it
back
down
and
out
and
lower
the
legs.
Really
nice,
everybody
sit
up
as
tall
as
they
can
and
slowly
bend
over
with
a
nice
flat
back
and
pull
the
chin
in
and
round
the
back
and
slowly
come
back
up
and
once
again
lift
the
head
lift
the
chest.
A
little
small
curl,
slowly,
take
it
down
and
round
the
background.
B
The
chest
don't
go
down
too
far,
just
a
little
bit
halfway
and
slowly
bring
it
up,
pick
it
front
and
really
chinon
round
the
back
and
slowly
bring
it
up.
Nice
job,
everybody
raised
the
one
hand
up
and
slowly
go
in
that
direction
and
stretch
the
side
right
here
and
bring
it
back
and
the
other
one
lift
straight
up
and
stretch
other
way
nice
job
and
bring
it
back
good
for
upper
body.
Everybody
take
their
band.
B
Take
this
good
and
put
it
under
your
right
leg,
just
going
to
just
bring
the
leg
in
nice
and
easy.
If
you
don't
have
a
stretch
band,
this
will
work
out.
Just
right
for
you,
and
just
right,
nice
and
easy
and
down
see
I'm,
not
I'm,
not
pulling
against
it.
I'm
just
moving
my
leg
and
slowly
take
it
to
a
little
bit
to
the
side
and
back
now
everybody
bend
their
leg
and
turn
as
much
to
gain.
The
chair
turn
turn
and
rotate
the
other
way,
one
two
and
three
nice
job.
B
Let's
do
the
other
leg
put
it
under
the
other
leg,
good,
nice
and
slowly
bring
it
in
as
far
as
you
can
and
then
straight
out,
straighten
the
leg
and
in
and
out
and
one
more
straight
in
now,
we're
going
to
rotate
the
hip
so
we'll
wake
that
hip
up.
So
slowly
bend
the
knee
a
little
bit
and
two
and
three
and
rotate
the
other
way.
One
two
nice
job.
B
If
you
don't
have
a
stretch
band,
you
can
do
this
without
a
band
and
slowly
bring
it
back
and
press
and
bring
it
back.
Nice
job
put
the
leg
down.
Let's
change
to
the
other
leg
once
again,
get
in
position
bring
the
leg
way
in.
Take
your
arms
and
lock
them
behind
the
chair
and
slowly
press
tighten
that
leg
and
slowly
resist
it
back
and
tighten
the
lake.
B
Tighten
it
tight
there
and
push
out
with
the
heel
and
slowly
bring
it
back
and
two
good
and
resist
resist,
resist
back
and
one
more
and
push
out
as
hard
as
you
can
and
resist
resist
back
nice
job
put
that
down
we're
working
the
front
of
the
leg.
This
time
now
we
work
the
back
of
the
leg
upper
leg,
so
everybody
find
their
chair
and
take
your
heel
and
put
it
against
the
leg
of
the
chair.
Okay
got
it:
okay,
we're
going
to
work
the
right
leg!
B
First,
you're
going
to
try
to
press
back,
but
because
of
the
chair,
you
won't
be
able
to
get
it
back,
but
then
it'll
make
your
muscle
really
tight,
so
inhale
and
push
back
as
hard.
You
can
please
count
with
me:
eight
seven,
six,
five,
four,
three,
two
one
rest
other
side
now.
The
reason
I
want
you
to
count
with
me
is
so
that
you
breathe
because
you
have
to
breathe
when
you're
having
an
isometric
pull
like
this,
so
inhale
again
and
press
eight
seven,
six
hard.
Four,
three
two
one
rest
good,
take
a
deep
breath.
B
Now
we're
going
to
do
the
last
one!
You're
going
to
try
to
press
both
together
do
not
fall
out
of
the
chair,
have
a
good
time
and
try
to
use
a
nice
tight
legs
inhale,
and
here
we
go
press
eight
count.
Please
76
hard,
54321,
nice
job
shake
those
legs
up.
Okay,
good!
Now,
we'll
go
into
the
upper
part
ii,
a
part
of
the
strength
take
out
your
weights.
Please.
B
You
have
some
weights
now,
if
you
don't
have
weights
if
you're
at
home,
so
you
would
use
a
soup
can
if
you're
really
strong,
you
can
use
a
bigger
soup
can,
but
these
will
work.
Fine!
You
don't
have
to
have
these
kind
of
weights
just
anything
that
you
can
hold
on
to
little
way.
Okay,
so
sit
back
in
the
seat.
Please
scoot
the
buttocks
back.
It's
all!
You
can
and
pull
in
your
abdominal
everybody
lift
their
shoulders
up.
B
Take
them
back
and
put
them
down
right
over
your
hips,
okay,
we're
going
to
lift
over
the
heads.
You
have
to
be
very
careful
and
pull
your
abdominal
in
pull
it
in
really
hard
and
slowly
bring
these
straight
up
and
bend
the
arms.
Please
elbows
forward
and
straight
up
now,
this
time
we're
going
to
go
up
to
the
side
straight
arms,
straight
arms
straight
arm
and
pull
them
up
and
bend
them
forward.
B
Good
and
straight
up
we're
going
to
use
the
triceps
and
now
we're
just
going
to
do
shoulders
straight
out,
fly
and
bring
it
up,
nice
top
and
slowly
down
and
right
back
up
good
and
one
more
out
and
bring
it
up
and
bring
it
down,
and
last
one
straight
up
and
down
and
pull
with
the
shoulders
and
bring
it
down
nice
job
rest
for
a
minute.
Take
a
deep
breath
good
now
you
can
use
same
weights
and
we're
going
to
bend
the
arms.
B
So
put
your
arms
straight
in
front
of
you
and
elbows
right
into
the
ribs
good
and
slowly
lift
one
two
three
and
don't
tighten
up
with
your
fingers.
Just
tighten
up
with
your
arm
tighten
up
with
the
arm
23
and
slowly
down
we're
doing
a
six
second
repetition
here.
So
pull
qu3
and
resist
resist
resist.
Make
it
hard
make
it
hard.
Do
we
take
a
bigger
can
if
you
need
it
23
and
slow
up
up
up
and
down
down.
B
B
B
Now,
if
you
don't
have
a
band,
you
do
it
without
the
band.
Why
don't
you
do
it
without
the
band,
so
you
can
demonstrate
okay,
ready,
everybody
inhale,
lift
the
shoulders,
put
them
back
in
place
and
let
them
down
and
relax
pull
in
your
abdominal
hold
now
pull
back
as
hard.
You
can
7
and
Mac,
and
six
good,
take
those
shoulder
blades
and
pull
them
right
into
the
spine
arms
way,
back
five
and
four
hard
and
three
nice
job
work
on
the
back.
B
This
is
so
smart
that
gets
your
nice
posture
too,
and
last
one
this
time,
you're
going
to
hold
it
back
there
so
hold
the
arms
back
and
pull
good.
Now
be
sure
your
abdominals
holding
your
neck,
it's
loose,
hold,
hold,
hold
and
return
nice
job,
take
the
same
band,
we're
going
to
work
the
chest
so
put
it
behind.
You
can
put
it
behind
the
chair
here
and
you
cure
and
bring
it
forward
now.
Scoot
back
in
the
chair
and
open
your
legs
a
little
bit
there.
You
go
take
a
deep
breath,
please
at
exhale.
B
Now
you
have
to
pay
attention
to
breathing
because
just
as
real
close
to
the
lungs,
so
everybody
inhale
and
press
straight
out,
pressed
out
now
in
and
exhale
and
inhale
and
exhale
now
watch
my
elbows.
They
go
out
and
then
press
those
elbows
in
and
out
watch
your
breathing
exhale
on
the
exertion
and
bring
it
back
and
three
more
press
and
back
no
don't
do
this.
Just
arms
bring
those
elbows
right
in
and
press
with
a
chest
and
slowly
back
and
press
and
bring
it
back
nice
job
restroom.
It
rest
good,
take
a
deep
breath.
B
We're
gonna
do
another
one
for
the
chest.
Good!
So
just
take
one
arm,
one
arm
only
and
press
it
straight
out.
Can
you
straighten
the
arm
good
and
slowly
resist
as
your
elbow
goes
out
and
press
and
take
it
straight
out
and
slowly
resist
really
goes
out
and
press
take
out
and
slowly
resist
and
one
more
and
press
and
take
it
out
and
slowly
resist
nice
job?
B
Let's
do
the
other
side
ready
and
pressed
I,
don't
make
it
too
easy
hold
that
band,
so
you
really
can
work
and
out,
and
if
you
don't
have
a
band,
you
press,
strap,
tighten
the
muscle
and
bring
it
up,
be
sure
and
get
your
arms
straight,
so
straighten
the
arm
all
the
way
and
slowly
bring
it
back
and
one
more
and
press
and
straighten
and
slowly
bring
it
back
very
nice.
Take
the
band.
Please
put
it
away
for
now.
Now
we're
going
to
do
one
more
for
the
back
reason.
B
I
spend
a
little
time
on
the
back
is
that's
where
our
posture
is
okay,
so
everybody
would
you
take
your
shoulders
and
put
them
right
here?
Okay,
now,
slowly
turn
the
arms
they're
going
straight
back.
Okay,
be
sure
and
not
arch,
your
back.
Your
lower
back,
pull
in
your
abdominal
in
holt,
now
take
them
back,
please,
with
the
elbows
in
now
bring
them
back
and
elbows
up
now.
Do
your
upper
back
good,
keep
your
neck
nice
and
loose
nominal
tight
and
take
them
straight
back
right
by
the
body.
That's
the
middle!
B
Back
and
up
this
is
the
upper
back
really
pull
hard
and
one
more
with
the
middle
back
straight
back
nice
job
and
one
more
with
upper
arms
and
back
very
nice
and
rest
very
nice
good
work.
Let's
do
a
little
stretches
here
for
the
chest
and
back
as
we've
done
so
a
lot
of
good
work
with
them.
Would
everybody
take
their
arms
please
and
route
their
back
and
bring
their
hands
forward?
Til,
they're
touching
in
front
good
and
take
a
deep
breath,
and
if
you'd
like
to
you,
can
turn
the
hands
around.
B
If
you
like
to
leave
them
just
straight,
that's
fine,
but
see
if
you
can
straighten
the
arms,
so
your
biceps
and
lower
the
chin.
Now,
let's
concentrate
on
that
whole
spine.
The
whole
spine
should
be
nice
and
rounded
upper
back
middle
back
and
lower
back.
So
pull
everything.
Pull
your
dumb
Lynn
slowly.
We're
going
to
make
the
difference!
Change,
bring
the
arms
into
the
chest.
B
Please
raise
the
chest
good
now,
this
time
take
the
arms
behind
you
and
we're
going
to
do
just
the
opposite:
we're
going
to
straighten
the
spine,
the
opposite
way
so
push
down
good.
If
you'd
like
to
put
your
hands
together
in
the
back,
see,
if
you
can
do
that
now,
everyone
take
their
lower
rib
and
pull
it
down
as
hard
as
you
can,
so
that
you
protect
your
lower
spine
and
take
your
head
and
move
it
a
little
bit
just
wag,
no
okay,
good
and
up
and
down.
B
Please
now
everybody
push
those
harms
up
again
a
little
bit.
If
that
feels
all
right
to
you.
If
this
doesn't
feel
good
to
you,
leave
your
arms
behind
you
with
just
the
thumbs
back
nice
job
and
bring
it
in
good
work.
We
did
upper
body
lower
body,
we
did
things
for
the
legs,
arms
shoulders
back
in
front
and,
let's
finish
with
abdominals,
okay,
everybody
move
back
in
their
chair
please
and
take
their
feet.
So
just
the
heels
are
down
now
find
your
abdominals
and
pull
them
in
87
s
hard.
B
C
B
But
you
don't
have
to
get
all
excited
because
you've
done
your
abdominals
for
the
day
nice
job
okay.
Now
now
that
was
the
moving,
but
now
we're
going
to
see
if
you
can
scoot
yourself
out
on
the
chair
a
little
bit.
Okay,
now
I'm
almost
lying
in
the
chair,
I'll
legs
straight
legs
are
niacin
go
okay!
Now
I
am
going
to
try
to
sit
up,
but
I
don't
want
to
use
my
hips
I
want
to
use
my
abdominal.
B
B
If
you
can
pull
that
lower
rib
down
and
raise
yourself
up,
keep
going
keep
going
and
bring
yourself
all
the
way
up
to
seated
position
and
sit
upright
straight,
lift
the
chest
now,
just
the
opposite
start
rounding,
bring
that
lower
back,
rounded
middle
back
upper
back
chin
in
and
slowly
now
hold
and
see
if
he
can
hold
do
not
hold
with
your
hips
hold
with
your
abdominal
and
take
yourself
back
touch
the
chair
a
little
bit
and
bring
yourself
up
into
a
seated
position
straight
up
and
lift
the
chest.
Make
a
difference.
B
Now
we're
going
to
this
time
when
you
go
down
I'd
like
you
to
hold
right
here,
do
a
check.
Are
you
holding
with
your
abdominal
other
feet
loose
nice
job,
keep
going
back
if
you
can
and
slowly
bring
the
arms
up
and
hold
now
inhale
and
pull
yourself
up
to
a
nice
seated
position,
all
the
way
up
and
race,
and
slowly
we're
going
to
do
two
more
so
start
rounding
once
you
get
a
nice
rounded
position
chin
in
nice,
rounded
slowly
go
back!
B
Try
not
to
hold
yourself
with
your
legs,
or
your
hips
hold
with
a
very
tight
abdominal
right
here
and
slowly
squeeze
it
and
slowly
bring
yourself
up
and
when
you're
in
an
upright
position
sit
all
the
way
up
straight:
hey,
very
nice,
good
job.
Alright,
move
back
in
the
chair,
very
good,
take
the
legs
out
and
point
and
flex
and
point
and
flex
and
point
and
flex
and
turn
them.
Please
one
two
and
turn
the
other
way.
B
Now
we're
going
to
do
a
little
work
on
extremities
here,
because
we
did
the
main
body:
okay,
good,
for
the
legs,
arms
raise
the
hands.
Okay,
the
three
positions
for
the
hands
that
are
standard
are
open,
claw
and
crunch,
so
open,
claw
and
crunch
and
open
claw
and
crunch
one
more
open,
claw
and
crunch
and
circle
the
hands.
Do
the
circle
wrists?
Try
to
leave
your
upper
arms
alone
and
just
turn
nice
and
turn
good,
bring
them
up
in
front.
B
Please
and
a
mum
to
the
left
and
a
mum
to
the
right
and
it
left
right
and
bring
them
in
take
an
ear
out
in
and
out
nice
job.
Now
we're
going
to
work
on
the
fingers.
The
last
thing
would
you
take
each
finger
and
curl
that
finger
and
bring
it
in
and
then
flick
it
out
and
bring
it
in
and
flick
it
out
and
bring
it
in
and
flick
it
out
and
one
more
bring
it
in
and
flick
it
out.
Last.
A
A
B
Gentle,
but
so
you
can
get
your
fingers
to
work
and
shake
them
out
very
nice.
Okay,
we'll
do
a
final
stretch
here.
Everybody
lift
everything
up,
inhale,
inhale
and
lift
and
push
all
the
way
up.
Please
all
the
way
up
nice
job
and
slowly
bring
it
down
to
the
side.
As
you
bring
your
legs
down
very
nice
and
round
the
back
and
bring
it
forward,
drop
the
chin
and
bring
them
together
now
slowly
raise
the
head.
B
B
Slowly
bring
the
neck
down
in
front
and
take
it
up
and
over
to
the
side
and
lift
it
straight
up
straight
up
and
over
slowly
to
the
other
side
and
bring
it
straight
up
again
now
rotate
around
and
look
behind
you
just
your
neck
and
bring
it
forward
and
then
the
other
way
all
the
way
around
and
bring
it
forward
deep
breath
inhale
exhale,
lift
the
arms
lift
the
legs.
We
did
it
nice
job.
Thank
you
for
joining
us
today
on
your
exercise.
Buddy.
We
hoped
you
work
hard
and
enjoyed
yourself
see
you
next
time.