- Hello again to all my Quick Fit friends.

If you're new here, I'm Cassy Vieth.

You're in the right place if you want to age well and feel great.

Today's class may come as a pleasant surprise.

While we're going to be seated, we are going to get your heart rate up and burn some calories.

In my fitness center, the chair classes were, surprisingly enough, my most popular, even among my most active members.

So join me now to find out why.

[upbeat music] All right, sit forward in your seat, we don't recline against the chair back, and take some nice, cleansing, big breaths, okay?

Inhale, [inhales] and exhale.

[exhales] Do a few more of those.

Nice, big inhale and exhale and get ready to move a lot.

All right, we're not glued to the seat.

We're going to be moving all around this chair, and watch my feet and leg positions.

All right, big reaches up.

Big, big, big reach.

[inhales] Inhale, exhale.

[exhales] Nice and big, keep the breathing going and then right and left to the floor.

Breathe it in [inhales] and exhale.

We'll start slow, but then we'll start picking up the pace.

Once again to the ceiling.

[inhales and exhales] Breathe it in.

[inhales] Breathe it out.

[exhales] Back down to the floor, reach.

Stomach's in to support your core.

[inhales and exhales] Lift, lift, lift and to the ceiling again.

Reach, reach, reach, reach.

To the floor, to the floor.

Now lift your heels.

Reach, reach, reach, reach, reach.

One more time to the ceiling, all right?

Up, up.

To the floor.

Down, down, down.

Grab your heels.

Reach, reach, reach, and reach.

All right, move those feet forward, catch your breath [inhales and exhales] and forward rows.

Sit on the front edge of your seat.

Your heels are slightly forward of your knees.

Reach and back.

Every time you go back, pull the abs in.

Reach, squeeze the butt.

As you squeeze your bottom, it'll pull your abs in and help support your back.

Reach.

Okay, warming up the abs.

Hold them in.

Forward and back.

Widen those legs for some nice right and left reaches.

Reach, stomach in.

The wider your feet are, the further out you can lean.

Push those feet into the floor, okay?

Push the foot.

Keeps you stable in the chair.

Reach, reach.

Is your stomach in?

[inhales and exhales] All right, keep it going.

Feet forward now, reaching over one and the other.

Stomach in, pull it in.

Reach, pull the belly in.

Reach and pull, reach and pull.

Use your feet to help push you back.

Reach, push with your feet, stomach in.

[inhales] And breathe, reach and reach.

Now opposite, okay, opposite.

Well out past those toes, reach and pull.

Reach and pull, reach and pull.

Reach, reach, reach, and reach.

Okay, forward rows again.

Reach, lean it back.

Reach, lean it back.

Can you get your hands up higher than your head?

Lift and pull, lift and pull.

[inhales] Lift, wide legs.

Left and right, push with those heels.

You're barely sitting on the seat.

Reach, reach, stomach in, reach, reach, reach.

Feet forward, reach.

Right and left, keep it going.

[inhales and exhales] Don't forget to breathe as heavy as you need to, but control it.

Don't pant and get like, hyperventilated.

Just control it.

You know, four breaths in, four breaths out, and now twist, [inhales] twist, twist, twist.

A little lower, reach, stomach's in.

[inhales and exhales] Get your other elbow up, nice twist.

Reach, reach, and reach.

Very good, catch your breath [inhales] and then lift.

We'll do a few of these before we kick the leg forward.

Okay, reach for the toes.

Toes, toes, full leg kick.

Reach, reach, stomach's in.

All right.

As you warm up, you're gonna start reaching a little further.

First, reach for the knee, then the calf, then the ankle, then the foot.

Reach a little further than you think.

A little further.

[inhales and exhales] Take a break if you need to, count to four, then join us again.

Reach, reach.

You can always bend the knee and reach under the foot if you need a little bit of a break, then join us again.

Kick, kick, kick, kick, kick.

Good job, all right.

[inhales] Catch your breath.

[exhales] All right, hands on the chair.

Just under your legs, right around the rounded front corners or the front corners, they're under your legs.

And we'll take a step forward with our feet.

Let the hips come off the chair.

And if this is very difficult, then you'll just want to hold, okay?

But if you need a little more challenge, we'll drop the hips and press.

Drop the hips and press, drop the hips and press.

Now remember, you can use your feet to help you if you're not strong enough to do it without letting your feet help you, but the stronger you get, you can start getting your legs out further and putting more and more weight down through your arms.

Okay?

[inhales and exhales] Keep it going, keep it going.

And maybe you need to intersperse it with just holds.

Anything to modify so you can start where you are at and get stronger.

All right, down and up, [inhales] down and up.

We'll take a little break.

Reach, hand behind the head.

Let's do the other arm because we're going to do those triceps again, but a little break in between would be nice.

All right, hands on the seat, hips dangling over the edge, legs forward, and just a small bend of those elbows and press.

[inhales and exhales] Bend and press, [exhales] bend and press.

Now not everybody has the shoulder, wrist, and elbow setup to do this.

So you may just have to be satisfied with just pushing forcefully down into the chair and lifting your chest to strengthen those triceps.

All right, and let's lean it or sit back.

All right, lift, and hands behind the head.

Stretch those triceps.

All right, let's turn in your chair and we'll do a few abs, okay?

Let's roll it back and extend the leg.

Reach, reach, reach.

[inhales and exhales] Don't forget to breathe.

Pull your belly in, reach, reach.

Keep it going.

[inhales and exhales] Reach and hold.

Twist, up.

Reach, back, twist, up.

All right, come up.

Stretch.

Have to do the other leg.

So get that leg up, roll it back.

Reach.

[inhales and exhales] Breathe as heavy as you need to.

[inhales and exhales] Keep it going.

Hold it back.

Twist, up, and reach.

Hold, smile, back, twist, up, reach, back, and twist.

Then up.

Almost done.

[exhales] Very, very good.

Come on up.

[inhales] Lift and open those knees.

[exhales] Catch your breath and push that leg open and drop the shoulder.

Good.

[inhales and exhales] Taking time to inhale deep, catching your breath, [inhales and exhales] push that other leg open.

Drop that shoulder.

Maybe you can straighten that elbow to deepen the stretch.

[inhales and exhales] There you go.

That just feels really good.

So don't rush through it.

[exhales] Rolling up.

Lift and then we'll roll down to the front and do a little ragdoll.

[exhales] Shimmy your shoulders a little bit so it stretches those muscles from the back of your hip up the lower part of your ribs.

[inhales and exhales] And then we'll roll up, arms out.

[inhales] Don't forget about your deep breathing.

[exhales] Inhale, exhale.

[inhales] Breathe four beats in, four beats out.

[inhales] Control it.

[exhales] All right, great job.

And I'm sure you feel as refreshed as I do.

You know, there's really no excuse to not be fit, when even seated.

We can get our heart rate up and clear our brain and improve our mood.

Thank you for doing that with me.

Plan to join me again and tell a friend about pbswisconsin.org/quickfit so they too can live well and keep doing what they love.

And remember, life is movement.

- Announcer: Funding for Quick Fit with Cassy is provided by Greg and Carol Griffin, founders of ElderSpan Management, Focus Fund for Wisconsin Programming, and Friends of PBS Wisconsin.