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hi everybody my name is Frankie Vale welcome to sit and get fit but before we get involved Id like to tell you this exercise means you have to sit in a chair and when you sit in the chair you have to see it on a good solid strong chair no soft chairs a good solid one like Im sitting now thank you ladies and gentlemen it is time to go arms outstretched follows me as best as you can for the next 15 minutes were going to do it straight and then after the next 15 or 20 minutes were gonna put some music together so ladies and gentlemen lets get to it here we go 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 and 4 now over your head 1 2 3 4 1 2 3 4 1 2 3 and 4 to the side 1 2 1 2 1 2 3 4 1 2 5 6 1 2 both arms side 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 and 4 body twist 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 and 4 now down the side 1 2 up 2 down 2 3 4 5 6 7 8 9 10 11 and 12 arms outstretched circles 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 and 4 called Superman 1 2 good back 4 5 6 7 1 2 8 9 1 2 open around circles 1 again 2 3 4 5 6