- Hello, I'm Cassy with today's Quick Fit routine, to help you wake up and shake off the stiffness.

By the time we're done, you'll be warmed up, loose, and ready to face your day.

Have a sturdy chair and enough room to move around a bit and we'll get going.

[gentle music] For our first move, we'll be using the chair for a modified burpee.

But if you feel up to it, you can go all the way down to the floor for each repetition.

As I said, we're doing modified burpees.

We have a few options.

If you've never done them, then here's the basic, basic option for you.

You'll put your hands on the seat.

You'll step back, the other leg back, forward again, and stand up, and just clap your hands up at the top.

If that's too easy and you want to make it a little more difficult, hands down, hop it back, hop back forward, clap at the top.

Your next option would be to put your hands on the floor with step backs or hop backs.

All right, so let's get started, hands down.

We'll do three of them.

Step, step, forward, forward, up, and down.

Step, step, forward, forward, up, and one more.

You could do the hop if you want to try that.

And rest; take your time and rest.

I know that was only three, but it's going to get harder.

So breathe it in, two, three, four, and out, two, three, four.

Hands down, let's do it again.

Back, back, forward, forward, up and down.

So we're keeping up a nice pace.

Remember, we're trying to get your heart rate up.

And control your breathing, okay.

Pay attention to it.

[exhales] Back, back, forward, forward, up, and rest.

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

Again, in, two, three, four.

We're not done yet.

And out, two, three, four.

This time, we do five, hands down, back, back, forward, forward, one, and down.

Back, back, forward, forward, two, and down.

[inhales and exhales] That's three.

And four; try a hop if you haven't.

And up, five, rest, catch your breath.

We have one more set to go.

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

If you need to do that again, by all means, do it.

If you're ready to go, then let's finish it up.

Hands down, back, back, forward, that's one.

We're doing six.

Back, back, forward, that's two, down.

Step it back.

[inhales] Three.

[exhales] That's four.

Let's finish the last ones with some hops.

[inhales] Up and down.

Last one and finish.

[exhales] Catch your breath.

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

Make a little bit more room.

If you need more time to breathe, please take your time to breathe.

But this is a little bit more of a cardio class, so, [inhales and exhales] let's get right into it, if you can.

Nice, wide legs; we'll do some windmills, okay?

Let's bring that arm back.

Now, two arms, reach and reach.

Make sure your knee on this leg isn't going past your toes.

[inhales and exhales] We're mostly holding the leg in place, just a slight move.

[inhales and exhales] Focus on moving the arms, reach.

Now opposite with the arms, rotating them forward now.

Extra long reach, up and over.

Reach back and up.

And deep and up and deep.

Let's go to the other side.

So we have nice, wide legs and reach.

Reach.

[inhales and exhales] Breathe it in [inhales] and out.

[exhales] Breathe it in.

[inhales and exhales] Good, let's rotate the arms in the opposite way now, from the back to the front.

[exhales] So your spine is getting a nice mobility workout every time you move these arms.

Reach it back, up, forward, extend, reach it back, up, forward, extend one more.

[inhales and exhales] Good, come out of that.

Breathe it in, [inhales] and exhale.

Let's go into some pliés; have your feet fairly wide.

We want your knees to move in the same direction as your toes.

If you've been following these classes before, you know that not everybody can have their knees and feet in this direction.

Some of us need to have our toes forward, so that our knees can stay in line with our feet.

So experiment with that.

Let's go down and up.

We want this to be good for your knees, okay?

We do not want your knees caving in.

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

Keep those knees as wide as your feet.

Up.

[inhales] And down; now hold it here for five, four, three, two, one.

Come up; next time, we're going to explode up.

So down, two, three, four, explode.

Down, two, three, four, explode.

Down, two, three, four, explode.

Hold it here.

[inhales] A little longer this time.

[exhales] All right, five, four, three, two, explode and walk it out.

[inhales] Very good.

Let's walk and pump your arms.

[exhales] All right, you're probably breathing kind of erratically, so take control of it.

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

And in.

[inhales and exhales] And out, hold it there.

[inhales] And in two, three, four, and out.

All right, like this, one more time, breathe it in.

[inhales] And out.

[exhales] And take this time to plan tomorrow's workout right now so it doesn't get brushed aside.

Log back on to pbswisconsin.org/quickfit and try a class you've not tried before or one you've been avoiding.

We'll do it together, so you can become stronger each day.

Now enjoy the rest of your day and keep on moving.

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