- This is Quick Fit , where you don't have to be an Olympic athlete to stay fit for the life you want to lead.

I'm your host, Cassy Vieth.

Today, we'll be using our own body weight and no-impact moves to positively stress the bones of the feet and hips to strengthen them.

Have a chair handy and we'll get started.

[gentle music] Warming up, let's begin with some nice, easy leg rotations.

Just extend the leg out slightly in front of you and just rotate on that heel, dig in a little bit so you can get a little further rotation.

In and out.

[exhales] Take your time.

[inhales] Inhale, exhale, see how far you can get those toes around and then the other way.

Pull it in.

Good.

[inhales and exhales] Don't forget your breathing.

We always take our time to do nice, long inhales and exhales.

Other leg slightly in front of you, putting more of your weight on your back leg, rotate it in and out.

[inhales] Just having a little leverage of your heel down in the ground on the floor helps you rotate it a little further.

Nice, all right, just a few alternating heel lifts.

Shifting your weight briefly up onto toes and down.

Up and down.

Warming up the feet and toes.

[inhales] Getting them used to not being in shoes all the time, allowing them to stretch.

All right, let's draw your leg up and then just do like a windshield wiper move.

Very good, still moving the hip socket.

Very good, and the other leg, draw that up and shifting it left and right.

All right, few more heel lifts up and down.

Just still kinda warming up before we get into the class.

Always have to do a little bit of warmup.

[exhales] It's actually quite an important part of any fitness routine, even a stretching routine like what we do.

All right.

All right, have that chair handy.

And we're going to just squat down a little bit so your knees go forward and then lift the heels, press them down.

Lift the heels, press 'em down.

[inhales] Don't rush it, take your time.

[exhales] All right, let's just do one at a time.

Shift and shift.

Allowing your weight to go all the way down through your hips, knees, ankles and toes, positively stressing those bones, making those muscles pull and tug on your bones, which is a living tissue that causes the living tissue to fight back and build thicker defenses.

So it's part of building stronger bones.

All right, let's widen those legs and we'll go down into a squat, just a little bit of a squat, [inhales and exhales] just a little bit, warming up.

All right, two legs together.

A little squat.

Feel that back of that calf stretch, and then up and kick.

Down and then all the way up into the toes and down.

Up and down, up and down, kick it.

Come up on the toes and down.

You can push on the chair to help you do it a little better.

One more, switching legs, up and down.

[inhales and exhales] Start breathing a little heavier.

Don't hold your breath.

[inhales and exhales] Up, down, and up, and get ready for a little change.

We're gonna kick and then land slightly forward.

Push it off.

All right, kick, land slightly forward, push it off.

Slight lunge or squat, up, forward lunge.

Up and down.

Good, up and down.

Switching legs, down, kick, and land.

Extend, slight squat, up and down.

Good.

All right, get ready for a change.

Now we're going to do that, but to the back.

So little squat up, kick it to the back.

All right and up, land to the back.

Extend, land to the back.

Extend, land to the back.

Up onto the toes.

Switching legs right now, okay?

Come up on the toes.

Back into a lunge.

Up on the toes, back into a lunge.

Up and down, a couple more.

[inhales] Don't forget, breathe.

Don't hold your breath.

All right, feels good.

All right, shake it off.

Nice, wide legs.

We're going to do some fast moves now because when you move fast, your muscles have to work harder to stop you.

So explosive down and up, ready?

Pull yourself down and stop.

Using those hip flexors, pull it down, inhale, exhale.

[exhales] You know, if you're walking along and stumble, you need these kinds of muscles to break your fall in air before you land all the way on the ground.

You want to catch yourself.

And I kind of think that's the difference between younger people and older people is everybody stumbles.

It's just younger people have quicker reflexes and catch themselves.

So now let's get down lower, do an explosive up, down, down, down, explode.

Good.

Down, widening those legs, they're nice and warm now.

So I hope your legs aren't still like this, okay?

Let's challenge your legs.

Challenge the hips, the knees, down.

Very good, one more.

All right, and let's just shift left and right, making sure that your torso is in between.

Legs go a little wider.

Weight actually shifts backwards, chest comes forward as opposed to the knees coming forward.

Push the hips back.

We're stretching the inner thigh.

We just did a lot of work, and twist.

[exhales] And the other way, nice.

All right, we're not done though.

Hang in there, a little squat, push it off.

Squat into a hydrant, land, squat.

And it's a controlled land.

Push, tighten your core, toes to heel, push off.

Tighten your core, toes to heel.

One more.

[exhales] And good.

Let's switch sides.

I'll just move the chair around to the other side.

Maybe you want to as well in case you need to reach out and grab it.

So I come down, push off into a hydrant and down, ready?

Push off into a hydrant, control the land, push up.

[exhales and inhales] Good, and down.

Push off and land.

Working that foot, those toes, the arch, and down.

Good, come up and just shift again just like we did a few moments ago, [exhales] allowing your heart rate to come back down.

[exhales] Take nice, deep breaths.

Don't just breathe heavy, heavy, heavy, and fast.

Count to three or four and then exhale.

[exhales] Good, all right.

Bringing those feet a little bit closer in and we'll just scoot down and shift little lower.

One more.

[inhales] All right, I hope you got your blood pumping like I did because blood is the delivery system of nutrients to your entire body, including the living tissues of your bones.

This is such a great class to repeat if bone density is a concern to you.

Just come back again to pbswisconsin.org/quickfit, where I'll be waiting to show you more easy and effective workouts, because life is movement.