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From YouTube: Exercise Buddy Episode 1
Description
Exercise Buddy with Dick Scavongelli:
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 fitness instructor Dick Scavongelli as he shows you some seated exercises for the next twenty five minutes.
*Be sure to consult with your physician for professional medical advice before beginning this or any exercise program.
A
Hello
and
welcome
to
your
exercise
buddy,
my
name
is
dick
scavenge,
Ellie
I
hope
you'll
join
me
for
the
next
25
minutes
for
an
exercise
program.
That's
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
increase
your
bone
density
to
get
started,
find
a
chair
that
has
a
firm
back
support
and
firm
and
stable
legs
slide
forward
in
the
chair
a
bit
and
sit
up
tall
to
begin
we'll
discuss
posture.
A
Our
shoulders
should
be
directly
under
our
ears
for
proper
posture,
our
hips
directly
under
our
shoulders
and
our
ankles.
Under
our
knees,
we
should
be
sitting
up
tall
and
maintain
a
tight,
abdominal
and
low
back
region
now,
just
maintaining
this
position
requires
some
strength
in
the
abdominals
and
lower
back.
If
you
find
this
to
be
too
difficult,
I
would
suggest
that
you
go
ahead
and
move
back
in
your
chair
and
allow
your
back
support
to
stabilize
your
lower
back.
A
But
as
you
progress
with
these
exercise
and
become
stronger,
try
and
slide
forward
in
your
chair
for
certain
periods
of
time,
preferably
the
entire
length
of
the
exercise
class,
so
we're
sitting
here
with
our
proper
posture,
we're
sitting
up
tall
tight
in
the
midsection
and
to
begin
we're
going
to
work
on
our
lower
body,
simply
elevate.
Your
leg,
bring
your
knee
up
towards
your
chest,
hold
that
position
and
slowly
lower
your
leg
back
down
to
the
floor
now.
A
The
reason
that
we're
doing
these
repetitions
slowly
in
this
manner
is
that
we're
more
able
to
isolate
our
muscles.
There's
less
momentum
involved
in
the
exercise,
there's
less
stress
on
the
joint
and
more
emphasis
and
isolation
on
the
muscle,
so
we're
going
to
bring
it
up
slowly
pause
and
then
allow
the
leg
to
lower
slowly.
Let's
do
a
couple
more
concentrating
on
the
frontal
thighs
and
the
abdominals
okay,
one
more
we're
gonna,
bring
it
up
and
hold,
and
slowly
back
down
and
relax.
A
Now,
let's
switch
to
the
opposite
leg,
so
we
can
bring
it
up
and
down
slowly.
You
may
find
it
difficult
to
maintain
this
good
posture
as
you
do.
The
movements,
so
you
may
find
it
imperative
to
slide
back
in
your
chair
and
allow
the
back
support
to
stabilize
your
lower
back,
but
if
you
can
stay
tight
in
the
abdominals
stay
tight
in
the
lower
back
and
just
simply
pull
your
leg
up.
A
Another
thing
you
can
do
is
don't
come
up
so
high,
so
you
could
just
bring
your
leg
up
a
couple
of
inches
and
then
back
down.
Let's
do
two
more
up
and
hold
and
down
and
one
more
bring
it
up
and
hold,
and
down
and
relax
good
job.
We're
gonna.
Follow
that
strengthening
exercise.
It
was
designed
to
improve
the
strength
and
endurance
of
our
frontal
thighs,
our
hip
flexors,
and
our
abdominals,
with
a
flexibility
exercise.
A
I'd
like
you
to
straighten
out
your
leg,
bring
your
toe
up
toward
your
knee
and
sit
up
tall,
then
try
and
relax
your
thigh
and
bend
forward.
Now
you
bend
forward
with
a
straight
back
looking
straight
ahead
once
you
find
a
position
where
you
feel
a
little
bit
of
tension
in
the
back
of
your
thigh,
you
hold
that
position.
A
A
Okay,
now,
let's
bring
that
leg
back
up
switch
to
the
other
leg
knee
is
straight.
Toes
are
turned
up
toward
the
knee
relax.
The
thigh
sit
up
tall.
Even
in
this
position,
you
may
feel
a
little
bit
of
tension
and
this
position
may
be
appropriate
for
your
your
stretching
routine.
If
it's
not,
if
you
don't
feel
a
little
bit
of
tension
back
here,
go
ahead
and
bend
forward
until
you
do
you're
looking
straight
ahead.
Back
is
straight:
stay
tight
in
the
midsection,
hold
this
position
and
bring
it
back
up
and
relax
good
job.
A
The
next
exercise
is
designed
to
improve
the
endurance
and
strength
in
our
inner
thigh,
so
we
are
simply
going
to
slide
the
heel
of
our
foot
up
towards
the
opposite,
knee
and
then
back
down.
Now
the
same
principles
apply
for
all
exercises,
we're
doing
these
repetitions
slowly
so
that
we
can
isolate
the
inner
thigh
and
we're
taking
out
momentum
again.
If
the
exercise
is
too
difficult,
you
can
stop
and
rest
and
then
start
again,
preferably
to
keep
tension
on
the
muscle
and
improve
strength,
we're
better
off,
not
permitting
that
foot
to
stop
and
rest
focus.
A
Your
concentration
on
your
inner
thigh
feel
the
muscles
of
the
inner
thigh,
resisting
as
you
bring
your
leg
back
down
and
forcibly
contract
these
muscles.
As
you
bring
your
leg
up,
let's
do
two
more
up,
slowly
and
hold,
and
down
and
one
more
bring
it
up
stay
with
it
hold
tight
ease
it
back
down,
relax
and,
let's
switch
to
the
opposite
side,
sliding
that
heel
up
towards
the
knee
and
then
back
down.
It's
very
important
to
recognize
what
muscles
are
involved.
As
you
do
the
exercises
that
way,
you
can
focus
your
concentration
on
those
muscles.
A
You
can
forcibly
contract
those
muscles
and
you
actually
get
better
benefit
and
gain
out
of
your
routine.
So
here
since
we're
working
the
muscles
along
the
inner
thigh,
where
we're
thinking
about
those
muscles,
we're
relaxing
other
areas,
we're
tightening
them
up
and
trying
to
bring
them
into
play,
we're
trying
to
get
a
good
contraction
out
of
those
muscles
at
the
same
time
we're
keeping
tight
in
the
abdominals
in
the
lower
back
and
we're
trying
not
to
lean
back
so
we're
also
getting
a
good
core
exercise
at
our
midsection
and
lower
back.
A
Let's
do
two
more
take
it
up,
pause
and
resist,
and
last
one
up
and
hold,
and
down
and
relax
very
good
sit
up
tall
again
stay
tight
in
the
midsection.
This
next
exercise
is
designed
to
improve
this
flexibility
in
the
buttocks
region,
and
if
you
have
had
surgery
in
the
like
a
hip
replacement,
you
may
want
to
check
with
your
doctor
before
you
do
this
type
of
exercise.
A
What
we're
going
to
do
is
actually
cross
our
ankle
over
our
knee
like
so,
and
if
you
can
push
down
on
that
knee
a
little
bit
and
sit
up
tall,
you
should
feel
the
stretching
through
the
outside
of
your
leg,
outside
of
the
buttock
region
and
even
up
into
the
lower
back
sit
up
tight
as
we
do
that.
If
you
are
flexible
enough,
you
can
even
pull
up
on
your
foot
and
down
on
your
knee
a
little
bit
and
get
a
good
stretch
in
that
area.
A
A
And
back
down
and
relax
from
here
we're
going
to
proceed
to
the
calf
muscles
of
the
lower
leg,
just
raise
up
on
your
toes
as
high
as
you
can
and
then
back
down,
good
try
and
tighten
up
those
calves
as
you
do
this
way
up,
squeeze
hard
down
slowly
and
relax
good,
bring
it
up,
tighten
and
down
two
more
up
tense
up
those
calves
down
slowly
last
one
up
tighten
and
down.
Now
there
are
muscles
along
the
front
of
your
thighs.
Are
your
lower
leg
as
well
as
the
back?
A
Again
all
principles
apply
if
you
can
prevent
resting
your
foot
down
on
the
floor
in
between
repetitions,
you'll,
maintain
a
constant
tension
on
the
muscle,
be
a
little
more
benefit
in
that
manner.
Stay
up
tall
one
thing
I
fail
to
mention
is
that
as
we
perform
these
repetitions,
it's
critical
that
we
breathe
through
our
mouth,
so
you
typically
exhale.
As
you
exert
force
now
on
this
type
of
exercise,
we
would
be
exerting
force
as
the
toes
come
up
towards
the
knee,
so
we'd
actually
breathing
out
at
that
point.
A
If
you
cannot
remember
the
proper
technique
in
breathing
exhaling
is
you
exert
force?
One
simple
method
is
counting.
If
you
count
your
repetitions
each
time,
you
count
it'll
force
you
to
expel
air
at
the
proper
time.
Okay,
let's
do
one
more
bring
it
up
and
hold
and
down
slowly
and
relax
good
job
for
this
next
exercise,
we're
going
to
stand
up
and
move
behind
our
chairs.
So,
let's
slowly
stand
up.
A
You
can
use
your
chair
as
support
I'm,
actually
going
to
bring
this
chair
to
the
side,
so
that
you
can
see
me
and
this
next
exercise
we're
going
to
do
is
for
the
back
of
our
thighs
it's
difficult
to
strengthen
the
back
of
the
thighs
from
a
seated
position,
so
here
we'll
be
standing
tall,
leaning
forward
a
little
bit
and
just
bringing
our
heel
up
towards
our
buttocks
and
then
back
down.
Slowly
now
remember
what
we
said
about
focusing
our
concentration
on
the
muscles
that
are
involved.
A
So
here
we're
forcibly
trying
to
contract
the
muscles
in
the
back
of
our
thighs,
we're
coming
up
slowly,
tighten
down
slowly
we're
gonna
do
two
more
breathing
through
your
mouth
exhale.
As
you
exert
the
force
inhale
as
you
come
down,
so
you
could
count
as
you're,
going
up
inhale
on
the
way
back
down
one
more
up
and
hold
and
resist
now,
let's
switch
to
the
other
leg
up.
Slowly,
tighten
and
resist
good
bring
it
up.
A
Now
there
are
certain
methods
that
you
can
use
to
increase
the
resistance
or
increase
the
intensity
of
these
exercises
other
than
just
increasing
the
repetitions.
For
instance,
if
you
had
a
set
of
ankle
weights
once
this
became
too
easy,
you
could
always
strap
on
additional
resistance
to
your
ankle,
which
would
emphasize
more
stress
on
the
back
of
your
thighs.
A
This
is
called
progressive
resistance
where,
whenever
we're
capable
of
achieving
a
specific
number
of
repetitions,
we
increase
the
resistance.
Okay,
let's
do
one
more
up,
slowly
and
hold,
and
down
and
relax.
Okay
from
this
position
we're
going
to
work
our
calves
again
only
we're
actually
working
different
muscles
in
our
calves
when
our
knees
are
in
extended
position
like
so
so
we're
going
to
go
up
on
our
toes
as
high
as
we
can
and
and
allow
our
heels
to
drop
slowly
remember
to
breathe
properly
remember
to
try
to
not
rest
your
heels
on
the
floor.
A
If
you
have
the
strength
to
do
so,
remember
to
focus
your
concentration
on
your
calves
really
tighten
them
up
to
try
and
get
a
good
contraction
out
of
the
calves.
So
we're
not
just
going
through
the
motion.
We're
emphasizing
these
muscles
we're
concentrating
on
these
muscles
as
we
perform
the
exercise
way
up
and
hold
and
down
one
more
and
then
we'll
do
a
flexibility
exercise
for
our
calves
and
relax.
A
A
A
Sit
back
down.
Remember
that
good
posture,
so
we're
sitting
up
tall
we're
going
to
progress
from
our
lower
body
up
to
our
upper
body.
At
this
point,
the
first
muscles
we're
going
to
work
on
in
our
upper
body
or
a
chest.
What
I'd,
like
you
to
do,
is
take
your
arm,
extend
it
with
your
palm
facing
forward
and
then
we're
going
to
move
our
arm
across
our
body
and
up
towards
the
opposite
side
of
our
body
and
then
back
down
slowly
good,
bring
it
up
across
the
body
palm
stays
up
and
then
back
down
slowly.
A
The
muscles
that
are
involved
here
are
the
muscles
of
the
chest.
Also
the
front
part
of
our
shoulder
even
a
little
bit
of
our
bicep.
Is
we
pull
up?
We
tighten
up
from
that
chest
region
and
then
we
drop
back
down
slowly
ready
up
and
hold
and
down
slowly
either
exhale
as
you
exert
force
as
we
come
up
or
count
the
repetitions
stay.
Looking
straight
ahead,
your
shoulders
stay
squared
breathing
through
your
mouth.
Abdominals
are
tight
and
down
slowly
and
relax.
Let's
switch
to
the
opposite
side.
Palm
is
facing
away.
A
And
up
and
hold
and
resist,
let's
do
two
more
and
then
a
flexibility
exercise
for
the
chest
hold
and
down
last
one
keep
it
up,
tighten
up
resist,
as
you
come
down,
think
about
the
chest
muscles
resisting
that
arm
and
relax.
Okay,
flexibility,
we're
going
to
take
our
arms
and
bring
them
behind
your
head
interlocking
your
fingers.
If
you've
had
shoulder
problems,
particularly
rotator
cuff
problems,
this
may
be
a
little
difficult.
You
might
not
want
to
do
this
exercise.
Also,
if
you've
had
arthritis,
you
may
not
want
to
interlock
your
fingers.
A
You
may
just
want
to
put
your
fingers
together,
so
we're
sitting
up
tall
and
now
we're
trying
to
bring
our
elbows
back
and,
in
this
manner
we're
stretching
out
the
chest
muscles
we're
stretching
out
our
shoulders
a
little
bit
and
we're
staying
tight
in
the
abdominal
area
as
we
perform
this
okay,
let's
bring
our
arm
slowly
back
down
to
our
side
and
now
bring
your
arms
out
in
front
of
you
and
we're
going
to
progress
to
the
back
muscles
here.
We're
going
to
perform
a
rowing
motion.
A
The
arms
stay
parallel
to
the
floor
and
as
we
pull
back,
we
pull
our
forearm
and
upper
arm
into
a
90
degree
angle,
as
we
stay
parallel
to
the
floor
now
the
back
muscles
as
we
perform.
This
exercise
should
be
contracted
in
a
good
way.
To
remember
how
to
do
this
is
to
pinch
your
shoulder,
blades
together,
so
try
and
do
that
with
me
pinch.
Those
shoulder
blades
together
as
you
pull
back
and
then
forward
good
squeeze
pinch
and
forward
squeeze
pinch
very
good
exercise
for
your
posture.
A
Let's
do
one
more
squeeze
it
back
hold
that
position
really
tighten
up
those
muscles
forward
and
down
slowly
flexibility
for
our
X
Pro
back,
we'll
be
to
bring
our
arms
up
overhead
again
any
overhead
exercise
that
puts
a
little
bit
of
stress
or
pain
in
your
shoulders.
You
should
avoid
I'm
going
to
interlock
our
fingers,
try
and
bring
our
arms
back
like
so.
A
That's
it
hold
that
position
breathing
through
the
mouth
tight
in
the
midsection
and
now
back
down
slowly,
okay,
gonna
work,
our
shoulders
next
arms
at
the
side,
bring
your
arms
up
slowly.
Parallel
to
the
floor,
palms
stay
down
towards
the
floor.
Now
we
bring
our
arms
back
down
slowly
to
our
side,
tighten
up
your
shoulders
as
you
come
up
resist
slowly
on
the
way
back
down,
really
tighten
those
shoulders
up
and
hold
and
resist.
A
Now
there
are
methods
that
we
can
use
with
the
upper
body
as
well
as
the
lower
body
to
increase
the
intensity
of
our
routine,
specifically
the
resistance,
and
that
would
be
to
hold
objects
in
our
hands
as
the
repetitions
get
easier
over
time.
So
anything
that
was
comfortable
for
you
to
pick
up
for
you
to
grip
such
as
maybe
a
can
of
soup,
you
could
add
additional
resistance
to
your
shoulders.
A
We
do
have
some
other
exercise
gadgets
that
we'll
do
in
other
filming
sessions
such
as
Dyna
bands
and
tubing's,
and
so
forth.
They
can
be
used
to
increase
resistance.
Okay,
let's
do
two
more.
You
should
be
really
feeling
it
in
your
shoulders
at
this
point:
bring
it
up
and
hold,
and
down
and
relax
okay
flexibility
exercise
for
our
shoulders,
we're
going
to
bring
our
arm
forward
directly
in
front
of
us
and
then
bring
it
across
our
body
and
use
the
other
arm
to
stretch
out
the
shoulders
a
little
bit.
That's
it
hold
that
position.
A
Remember
not
to
hold
your
breath
while
you're
doing
your
flexibility
exercises
and
back
and
relax.
Now,
let's
bring
the
other
arm
out
front,
bring
it
across
pull
on
that
arm.
A
little
bit
feel
the
stretching
through
your
shoulders
and
then
back
and
down
next
exercise
we're
going
to
work
on
neck
and
upper
back
by
shrugging
our
shoulders
up
towards
up
ears
and
then
down
slowly.
That's
it
way
up.
A
It's
like
you're
trying
to
touch
your
ears
with
your
shoulders,
bring
it
up
and
hold
and
relax
way
up,
hold
and
down
slowly.
You
could
also
hold
something
in
your
hands.
If
you
wanted
to
increase
resistance
on
this
exercise
and
last
one
way
up
hold
it
there,
bring
it
down
slowly
and
relax
our
neck
is
next.
Let's
just
lean
forward.