- Hello, I'm Cassy Vieth, and this is your daily Quick Fit workout.

Your daily dose of maintenance and feeling great.

I've planned a workout to condition both your core stabilizing muscles and your shoulders, with eccentric movements.

That is strengthening while lengthening the muscles.

There's no special equipment needed today, so we'll just get started.

[upbeat music] Standing with a nice base, let's just draw the spine up nice and tall, as if you could touch the ceiling with the top of your head.

Lifting your chest, drawing in your abs, lengthening through the neck without arching it.

Your shoulders are down, they're pulled back.

Belly's in and tight.

Did you get all that?

That's a lot of inventory to keep track of.

But we're lengthening, pressing the shoulders down, and pulled back.

Very good, let's extend those arms as long as you can, reach to each side as far as you can.

Now lift the shoulders up by the ears, and now lengthen them.

Reach, reach, reach.

Lift, press them down, and extend as far as you can, as if there's something you're trying to grab on either side.

All right, [inhales] big inhale.

And now let's twist it to your right.

Keep the hips in place.

Try to have the arms lined up.

Now lift through your spine.

Stomach's in.

Are your arms lined up, do you think?

Are they at shoulder height?

[inhales and exhales] I hope so.

Maybe mine aren't; I hope they are.

Okay, one arm up, one arm down, and we will twist the torso and go the other way.

The face is still looking down your front arm.

[inhales and exhales] All right.

Ask yourself if your arms are lined up.

Palms up, lifting through the spine.

[inhales] Stomach's in.

[exhales] Very good, all right.

Now let's press to the ceiling.

Poke a hole, stir.

So you're lengthening through that shoulder, getting a little movement in there, letting all of those oils and fluids lubricate that joint.

Press, [inhales] extend.

[exhales] Now if you're not sure if you're extending through the shoulder, try pulling the shoulder down.

Now not bending the elbow, just pulling the shoulder down.

Now extend it, there you go.

Pull it down a little.

Now extend and circle.

Good job, trying to move the circle back behind you a little more.

Lift.

Elbow's straight.

Good job.

Arms straight out at your sides.

Okay, stomach's in again.

Now let's just work the obliques.

All those muscles down your sides.

Notice my knees aren't going anywhere.

Exhale.

[exhales] Reach.

Think you can go a little further?

Reach a little further.

[exhales] Stomach's in, supporting the spine.

And up.

Good, realign those arms, they tend to kinda creep forward.

[inhales] Okay, shoulder height, reach it.

Stomach's in.

[inhales] Exhale.

[exhales] Go a little further.

[exhales] Make sure you're not rolling your shoulder towards the floor.

Wanna see the chest, okay?

Over, and let's go again.

Reach, and reach, widening those legs, we'll start slowly bending the knees.

Now try not to keep 'em too close, 'cause then your knees just go over your toes.

Have nice, wide legs.

Little bend of the knee, bend of the knee.

As you warm up, you can start widening your feet.

Once again, where are your arms?

Are they at shoulder height?

Have they started creeping to the front?

[inhales and exhales] Reach.

Reach a little further.

Opening that joint.

Other way.

[inhales and exhales] Get settled.

Push that foot into the floor.

Extend through the shoulder further.

Good, again, other way.

Settle, lengthen.

Nice, and up.

[inhales] Making your legs work.

You can probably go further than you thought.

Reach it.

Good, all right, now let's bring this back arm and twist through the spine, reach, and other way.

Reaching across, using your legs, going slow.

Getting a little deeper each time, okay?

[inhales] Reach, lengthen through the spine, the back leg, pull the stomach in.

Reach back with the back arm, forward and up.

Again.

[inhales and exhales] Catch your breath in between.

Stretch that back leg away, so when you're down, your shin is nice and vertical.

Extend through the shoulder, reach back with the other.

[exhales] Can you get down a little more?

Let's try it again.

Nice and smooth.

You're really working those inner thigh muscles, quads, [exhales] the core.

With your back on this angle, all those stabilizing core muscles are really working.

[exhales] Inhale, [inhales] exhale.

[exhales] This is very nice.

Lengthen.

Make it nice and pretty, long lines.

Don't let that neck arch or hang.

Very good, let's take a little break.

Walk your feet in.

Roll those shoulders.

[inhales] Inhale, exhale.

Your heart rate's probably getting up a little, which is just fine.

Breathe as heavy as you need to, supplying oxygen to all of your muscles.

[inhales and exhales] Good job, all right, we're going to go deeper still.

Widen those legs.

All right, let's go out to the left.

Have your leg, your knee, further than your shoulder.

Okay, see, when I drop my shoulder, my knee is wider than my shoulder.

Okay, down, arms up.

I wanna see your chest, okay?

And over, and over.

And circle that arm.

And reach.

Other arm.

Circle that arm, and reach.

Again, circle that arm, and reach.

This arm, circle, and reach.

One arm up, one arm down.

[inhales] Okay, let's hold it here, maybe you can touch the floor.

[short exhale] And up, very good.

Go back into it.

[exhales] Stomach's in.

Bring this back arm up by your ears, ready?

1, 2, 3, 4, and done.

Good work, good work, all right, shake that off, and we'll do the other leg.

All right, breathe it in.

[inhales] Exhale, [exhales] get ready for more work.

Have that leg nice and wide.

You can either move this leg, I find it easier to move that leg, especially as we settle down.

And reach it long through the torso.

So nice.

Reach a little longer.

[exhales] Good, and a little longer.

Are your arms at shoulder height?

Are they creeping forward?

Open 'em up.

And circle.

[inhales] Very good.

And reach, and circle.

Reach.

Other arm, down.

Good, and down.

And one arm up, one arm down.

Hold it.

Maybe you can get a little lower.

And up, fabulous.

And settle in again.

Stomach's in.

Support that spine.

Two arms reaching overhead.

1, 2, 3, push that foot into the floor, and up.

So good, that was wonderful.

All right.

Before we're done, let's just finish with these nice, whole body figure eights.

So you're involving the arm, the shoulder, the torso, the legs.

I love these.

All right, other arm.

[inhales] Exhale.

[exhales] Twist it a little bit.

Down and up.

Twist it a little bit, two arms.

Flow it forward and back.

[inhales] Down, and that's it.

Just a few special moves, done slow and controlled.

If you found them to be a challenge today, then I've got some great news for you.

In just a few short weeks, with consistency, you're going to notice measurable results.

And to me, that's the fun part.

So keep up your consistency by visiting me here each day at pbswisconsin.org/quickfit, where action creates change, and the goal is to live better, longer.

See you soon.

- 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.