- Let's do something a bit different today.

Let's get your heart rate up, get you breathing deep, and leave you in a good mood.

Hi there, I'm Cassy, and today's Quick Fit class will be a light cardio workout.

Make some room, remove your shoes so your feet can stretch, and we'll get moving.

[upbeat music] Let's just start with some simple side to side steps, hands on your hips.

And right away, I want you to start counting your breathing.

Breathe it in for five steps.

One, two, three, four, five.

And exhale for about five steps.

Four, three, two, one.

Keep it going like that.

Breathe it in.

[inhales] Keep going, keep going, and exhale.

Little bit bigger steps.

Five, four, three, two, one.

Crossing those legs behind you.

Okay, we're taking quick steps.

They can be small steps if it makes you feel more stable, larger steps as you warm up and get more confidence.

And back, back.

Now get ready to start using those arms and slap those shoulders.

Go to whichever way seems right to you.

And if it just seems awkward, don't worry about it, okay?

Just let your torso move in the way that seems natural with these footsteps.

Or don't use your hands at all, all right?

Don't worry about it.

Now, increase the spine twist.

[inhales] Good, exhale.

[exhales] And in.

Now look, and look.

So you're moving your spine.

Working the shoulders and the neck.

Keep going.

Look.

And you're deepening that side bend as you reach behind you with that leg and across with that arm.

Now over the ear.

Getting a little deeper.

Warming up those sides, your spine in every direction.

Keep those arms up now.

[inhales] I hope you're still controlling that breath, like four beats in and four beats out.

Now, touch the heel, relax the arms.

Breathe it in slow for four, three, two, one.

And exhale.

Three, two, one.

Now reach towards the foot that has the heel touching.

Reach, reach, reach.

And an elbow lift.

And I know by now some of you are very uncomfortable, feeling kind of awkward, but that's okay.

Your brain really has to be challenged with coordination.

Because your brain's getting exercised too.

Now let's catch our breath.

Step in place.

Keep moving your arms.

Breathe it in for, five, four, three, two, one.

Exhale nice and long for five, four, three, two, one.

Now, lift your arms.

Breathe it in.

Two, three, four, five, six, seven, eight.

Exhale.

[exhales] One, two, three.

Again, breathe it in for eight, five, six, seven, eight.

Now exhale, little slower steps.

Longer exhale, now faster, okay?

Clap and under the knee.

Clap, under the knee.

Lift.

[inhales and exhales] And lift, down.

Up and down.

Up.

Keep going.

Five, four, three, two.

And last one, kick it forward.

Relax your arms.

Catch your breath.

[inhales and exhales] And elbow to knee.

Elbow to knee.

Keep it going.

Go twist as deep as feels good for you.

Stomach in.

[inhales] Reach under the foot.

Under, under, under.

Five, six, seven.

Step in place, catch your breath again.

[exhales] Long inhale.

[inhales] Long exhale.

[exhales] Back to kicking, all right.

Kick, but reach, reach, reach.

You can probably reach a little further than you think.

[inhales and exhales] Four, three, two.

Now arms up, elbow to knee.

Up, up, up.

And if we're not in perfect sync, who cares?

You just need to keep moving, okay?

Using those arms and legs.

[inhales and exhales] Reach under the foot.

Let's see, there we go.

Two arms up, under, up, under.

[inhales] If you need to go slower, go right ahead.

[exhales and inhales] Reach, reach.

Almost ready to catch our breath and step it out.

Keep using those arms.

Breathe it in.

One, two, three, four.

Exhale.

[exhales] [inhales and exhales] A little wider steps now.

A little slower steps.

Still catching your breath.

We'll take a little lunge.

Lunge, knee up.

Lunge, knee up.

So hips go back, bring the knee up.

Hips go back, knee up.

Do whatever you want with your arms so that you feel stable, okay?

[inhales and exhales] Let's do the other side.

Lunge.

Lunge.

Maybe you can reach.

Let's see, reach.

It's awkward for me too.

Over.

Good, over.

Over.

And there we go, now I got it.

All right, step it out.

We're going to do a slight change.

Some curtsy skaters.

So you reach behind and do this deep lunge step.

Reach behind.

Okay, let's add some triceps.

So step it behind deeply, extend those arms.

Okay, now we'll pick up the pace.

Triceps.

[inhales and exhales] Good, nice and deep at first.

Reach, reach, reach.

Little shallower.

Good, still working those arms.

All right, now, legs go straight to the back.

Maintain a little bit of a crouch.

So we're working those legs.

Take this moment to catch your breath as well.

Okay, control the breath.

Breathe it in for about four steps.

And exhale.

All right, now, stand up a little more and extend that leg to the back with intention.

Meaning I want you to squeeze your glutes to move the leg behind you.

Okay?

Still working the arms.

Squeeze your glutes each time.

And the leg is just moving behind us in the air.

We're not touching the floor with our toes.

All right.

Feet, stepping wide in place, okay?

Right and left.

Breathe it in.

[inhales] And out.

[exhales] Wide bicep curls.

Squeeze, squeeze.

As long as it doesn't hurt, keep those arms nice and high.

Elbows are as high as your shoulders.

To the front.

Squeeze, pulling those fists back by your ears.

Are your elbows high?

As long as you don't have any pain.

And wide again, keep moving those legs.

[inhales] Breathe it in for four, three, two.

Exhale, and.

[short exhales] Undercuts, undercuts.

Bear down in your abs as you twist and punch.

And I hope you're not holding your breath.

Don't be embarrassed to breathe heavy.

That's just fine.

Your muscles need oxygen.

Five, four, three, two.

Last one, and shake it off.

We're gonna slow it down.

Breathe it in.

[inhales] And out.

[exhales] Big arms.

Good, wide legs.

Let's plié it down.

Five, four, three, two, one.

In.

[inhales] Breathe it in.

Five, four, three, two.

Exhale.

[exhales] And inhale.

[inhales] Keep going.

And exhale.

[exhales] Good.

Now let the arms continue, lift, holding this plié, making sure you're holding your legs wide.

And that your knees are pointing in the same direction as your toes.

If they're not, make some adjustments, and use those glutes and outer thigh muscles to hold your legs wide.

We don't wanna have your knees coming towards one another.

Okay.

Reach.

So we've caught our breath a little bit.

We're not gonna do anything too major.

[inhales and exhales] Four.

Three.

[inhales] Two, and one.

And then we'll stand up.

Still catching our breath.

We'll reach up.

[inhales] And over, exhale.

[exhales] And back up, breathe it in.

[inhales] Four, three, two, one.

Exhale for five, four, three, two.

And just hang over in this ragdoll position.

Okay, as if you cannot feel your upper body, you'll shift your weight right and left.

[inhales and exhales] All right, and final roll up.

[inhales and exhales] If you need a little more time to slow down your heart rate and catch your breath, then step in place and keep pumping your arms gently until you can easily carry on a conversation.

And don't forget to rehydrate.

If you liked this class, please send a friend to pbswisconsin.org/quickfit where we stretch, strengthen, and relieve pain one class at a time.

Until then, keep on moving.

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