- Hi, I'm Cassy Vieth and this is Quick Fit , your place to gently stretch and strengthen your whole body.

The body is a complex system, with all the individual parts interconnected.

My Quick Fit classes reflect this with large, full-body exercises using your own body weight to condition muscles and moves to challenge your balance.

Join me today for this full-body toning workout.

[gentle music] I recommend you remove your shoes and have a nice mat to work on or a cushy rug.

We'll begin by warming up with these nice, long presses towards the ceiling.

[inhales] Inhale and exhale.

[exhales] Opening up your ribs, lengthening your spine, and getting that breathing going.

[inhales and exhales] Bringing oxygen to all of your muscles.

All right, one more.

They feel so good.

Don't rush it.

Last side.

All right, have your feet fairly wide apart, and we'll do a nice squat into a side lean.

Inhale, exhale down and over, a little deeper, trying not to turn your shoulder towards the floor.

Go again, down [inhales] and exhale [exhales] over, tighten that stomach and butt, [exhales] and we'll do the other side.

Go down, inhale, [inhales] exhale, stretch the ribs, face forward, down, and blow.

[exhales] Tighten through the butt and gut, and down.

One more, [inhales] exhale, warming up the legs, warming up the spine.

All right, from here, let's just do a few chops.

So sit slightly back on your heels, and down.

Lift, tighten the core to stop the momentum.

Inhale and blow.

Let's do the other side, lift.

Imagining you've got some sort of weight in your hands and over, ready, lift, tight stomach, [inhales] and down.

One more, inhale and blow.

Be kind of aggressive with these.

We'll do the other side again, but this time, I'd like you to lift that knee, ready, and down.

And up and over.

Again, lift and over.

One more, up and down, good.

Switching sides.

Lift, lift, lift, and explode.

Lift and explode, lift and explode.

Good job, nice big arms, nice wide legs, and we're going to do these nice windmills.

Let's go first towards your right.

Inhale, exhale.

[exhales] Down, get the other arm back, and lunge.

Come up.

Now as you do this, notice that your knees are not going anywhere, so we're not moving the legs.

We're extending through the torso and up.

[inhales] Rotate those arms, inhale, exhale, lengthen, and up.

[inhales] Opening up the chest, the back, and extend.

All right, from here, I'd like you to lift the arms, stretching the back, lift.

Stomach's in, supporting that spine, and then we'll go the other side.

All right, inhale, exhale.

[inhales] That knee stops right above the ankle.

Then stretch through the back.

Lift and up.

[inhales] Exhale, lengthen, open the shoulder.

[exhales] Extend and up, [inhales] and reach.

One more.

Lengthen, as your legs warm up, stretch that back leg back a little further.

Hold it here.

And lift, lift, lift.

All right, one more.

[exhales] Good.

Now, we're not gonna get up all the way.

I'd like you to just turn your shoulders and your chest forward.

I still have a nice side lunge position with the knee over the ankle.

[exhales] Reach it over, stomach's in.

I'd like you to pull, all right.

Being careful that you're not twisting through the torso.

Pull, hands in front, and press it back.

Opening the chest and press.

Good, now grip those fingers.

Ready?

Pull, [exhales] stomach's in.

Hold.

Good job.

Let's do the other side.

So you'll get your other knee right up above that, that ankle and extend nice and long.

[inhales and exhales] Imagine there's a wall here, right?

And reach, up and over.

Press, grab that wrist, and pull.

As you do that, lift through your ribs so you can really accentuate the pull.

Hands in front of your wrist, press it back.

Feels so good.

And your leg's getting a workout from just holding this position.

Grab your fingers and pull.

All right, good job.

So we'll stay partially crouched down in this nice, wide squat or a plié, and I'd just like you to do some nice, big figure eights.

So we'll imagine that your thumb's rolling forward, involving the shoulder, rolling it back.

Don't hold your breath and don't be afraid if your breathing has gotten bigger, louder, just breathe and oxygenate those muscles and your brain.

[inhales] Nice and big, [exhales] and back.

A little deeper.

We're drawing what I say is like a sideways figure eight.

All right, one more.

We'll do the other side.

So starting by rolling the arm and the shoulder forward and rolling it back.

Roll it forward, roll it back.

Start drawing that sideways figure eight.

Inhale, [inhales] exhale.

[exhales] Still catching your breath from the work we did.

The last few moves.

One more, nice and big, and back.

All right, from here I want you to reach down and grab this big sack of groceries and press it up overhead.

[inhales and exhales] Maybe it's a toddler, and press.

[inhales] And down [exhales] and press.

[inhales] One more, down and up, very good.

All right, now that your legs are warmed up, let's lunge down to the floor, but don't go anywhere.

We need to be able to get down to the floor.

So practicing this is important.

[inhales and exhales] Let's get that other knee down.

You could have a pillow under your knee if you need to.

And from here, I'd like you to just walk your hands forward.

[inhales and exhales] Still catching your breath, exhale.

[exhales] Let those hips come forward.

Stretching that back, and slowly lower yourself down.

Press 'em up, keeping your elbows right by your sides.

All right, and down.

We'll do a few more of these.

You can keep your hips on the floor, stretching the back, working those arms.

[inhales and exhales] Good, one more.

Press, press, press, elbows are by your sides.

Feel the arms warming up, and then down.

All right, I would like you to lift your right leg, right from the hip off the floor and down.

Now add your opposite arm.

Right leg, left arm, and down and lift.

Down and lift.

Few more.

[inhales and exhales] Hold, good, hold it here.

Extend your arm [exhales] and lower.

Let's do the other side.

So lift that left leg [inhales and exhales] and down.

Left leg, right arm, and down.

And again, lift and lower.

Keep breathing, lift and lower, lift and lower.

We need to make sure the back is as strong as the front of your body.

Lift and hold, press.

[inhales] Lift and relax.

All right, hands are under you.

Get your toes under you, and we'll press up into this nice cobra position and work the hips up into the cat.

All right, scaredy-cat, lifting that back.

[inhales] Getting your hands a little closer to your knees.

Let the head relax, [exhales] take a couple deep breaths.

I'd like you to push your hips back towards your feet.

Left arm, reach it across your right as you shift your hips, deepening that stretch.

Just lovely, inhale, [inhales] exhale.

[exhales] Pull the stomach in, relax the head, sit it back, let your hips shift, and reach the right arm across, deepening that stretch.

It just feels so good, and then we'll come up.

All right, let's get one of your legs in front of you.

Get your back toes under you, and we're going to explode, but we're gonna grab that heavy bag or a toddler, whatever it is, and press.

Very good.

[inhales and exhales] You guys did really, really good.

I hope that class challenged you and that you'll commit to coming back daily to experience all the benefits of a well-rounded program.

Please visit pbswisconsin.org/quickfit each day to stretch and strengthen your whole body so you can live better, longer.

See you next time and please, tell a friend.