- Hello, I'm Cassy and this is Quick Fit , your place to stretch, strengthen, and reduce pain.

If you're feeling sluggish today, that's gonna change mighty quick, because we're going to get that heart rate up along with deeper breathing.

This works to carry oxygen and nutrients to your brain and the rest of your body, waking up every cell.

Ready or not, let's get started.

[bright music] Sit forward in your seat.

We rarely ever lean against the chair back.

And have your knees pretty wide and your feet in front of you.

We don't wanna tuck them under the chair.

Let's start with some simple hip shifts, doing your best to get your bottom off of the chair.

Okay, and try not to lean away, like to fall over.

In fact, as you lift that hip, drop the shoulder towards that hip, okay?

[inhales] All right, we're squeezing one side and then the other.

Widen your feet and move, good job.

All right, now fast.

[inhales] Don't forget about your breathing.

Let's control it; long breaths in, extra long breaths out.

You can have your hands on the seat.

[inhales and exhales] Okay, slow it down a little bit as we warm up.

[inhales and exhales] Good, and knees up, lift, lift, lift.

[inhales] Long inhales in, count to four, and extra long exhales, count to six.

[exhales] A few more, lift, lift, lift, and now kick, extend, extend.

Flex that foot.

Purposeful extensions.

Breathe it in, two, three, four, and out, two, three, four.

Again, in, two, three, four, and out.

We're still seated forward on the chair, we're not leaning against the chair back.

And knee ups, lift, lift, lift, lift.

Reach under, under, under.

[inhales and exhales] Control your breathing, breathe in, two, three, four, and out, two, three.

Big kicks, reach.

Reach with the leg and the arm.

Reach, reach a little further.

You probably can go further than you think.

[inhales and exhales] One arm forward, one arm back.

Good, don't hold your breath, but control it.

Okay, one, two, three, four more, four, three, two.

To the ceiling and reach, reach, reach.

Breathe in, two, three, four, and out, two, three, and four.

Do it again, breathe in, two, three, four, and out, two, three, switch it here.

Reach to the floor, slightly behind you.

[inhales and exhales] I hope your core is nice and tight to support the movement.

[inhales] Pull in those abs.

Good, and straight to the side, lift the elbow.

Now, wide reaches out, out.

I like to widen my feet so I can reach a little further and feel stable in the chair.

Stomach's in, arms are as high as your shoulders; try not to drop the arms towards the floor.

And reach, reach, reach.

Over the ear, reach, reach, reach.

[inhales and exhales] All right, control the breathing, so let's breathe in, two, three, four, and out, two, three, again.

Breathe it in, two, three, four, and out two, three, and four.

Now across the body, let's do small, tight presses across.

All right, bear down in your abs, the whole abdominal and core region, and go fast, two, three, four, five, six, seven, again.

One, two, three, four, five, six, seven, eight, and slow it down, a little bigger, little bigger, reach it further and further.

Breathe in, one, two, three, four, and exhale, two, three, four.

Can you reach further?

Adjust your legs to sit on the front edge of the chair, slowing it down.

[exhales] Breathe in, one, two, three, and four.

And exhale, one, two, three, and four, and five.

Get more out, and six, good job.

[inhales] All right, breathe in, nice and long, and move nice and slow, we're twisting, catching our breath.

We are shifting in the seat, letting that knee drop.

And again.

[inhales and exhales] All right, face your right.

We're half on, half off the chair, and we'll work again.

Reach, pull back.

You can press through this leg that's right in front of you, and push so that you come slightly off the chair.

Little get-ups.

[inhales and exhales] Good.

Press and press and pull, reach and pull, switch sides.

All right, make sure your heels are on the floor.

And you've got your toes behind you and reach it, pull it back, reach, pull it back.

Press with that front foot, press with that front foot.

You can use your back toes to help you stay stable in this position, and to help you get off the seat a little bit.

Back, reach.

Let's do three and two and last one, face it forward again.

Two legs.

Nice V, and we're going to reach out, reach out, reach out, press through those heels, and back.

Now, your whole foot is actually on the floor.

I just remind people to not just push through their toes 'cause then that's all using your quads, and we wanna make sure that your weight is balanced so that you also use your hamstrings and your glutes.

So pushing down through your heels as well as through like the middle of your foot.

And a little get-up each time, [exhales] and reach, reach, reach, reach, and big arms up, up.

We're slowing it down, so control your breathing.

Breath in for at least four or five seconds, and then exhale for at least six to eight seconds, all right?

Let's do it together; one, two, three, four, five, six, and exhale for eight, seven, six, five, four, three, two.

One more time, breathe it in for five, four, three, two, one.

Exhale, one, two, three, four, five.

Keep going if you can, six, seven, eight, and a couple nice twists to finish.

[inhales and exhales] That's it.

[inhales] Ah, that feels wonderful, see what I mean?

I never leave a workout crabby.

It's a great attitude adjustment.

Now, if you can, get up right away and do a standup class before you move on with your day.

Find a new one at pbswisconsin.org/quickfit, where every day, you'll get a little stronger, and progress is very encouraging.

Thanks for working out with me.

I'll see you next time.

- Announcer: Funding for Quick Fit with Cassy is provided by Focus Fund for Wisconsin Programs and Friends of PBS Wisconsin.