- This is Quick Fit and I'm your host, Cassy Vieth.

If you've ever heard of the runner's high and wondered what it was, I've got a surprise for you.

By the end of today's class, you'll feel that high or better mood.

So take off your shoes and join me now.

[uplifting music] We're going begin warming up for today's high-energy class with hip circles.

Start with your legs fairly narrow and then every few reps, start getting your legs a little wider, pressing a little further into the circles.

[inhales] Start taking nice, deep breaths in and out.

Long inhales, long exhales.

We want to get that circulatory system going so we can bring in oxygen and nutrients.

The blood will be carrying it to every part of your body, your joints, and then it'll be carrying away waste so then by the end of the class, your joints will feel looser, your brain will feel clearer.

So don't forget to constantly take deep, controlled breaths in and out, especially as we get our heart rate up.

[inhales] All right.

A few side to side steps, starting small.

[inhales] Breathing in.

[exhales] Getting a little larger.

[exhales] Exhaling a little longer.

[exhales] All right.

Keep it going.

[inhales] All right, a little faster.

Push, push, push, push.

Push it off, push it off.

Stretching those hips.

[inhales and exhales] All right, now we're gonna stand in place for this next part.

A little bit of coordination going on and balance.

All right, so we're only putting a little bit of weight down through this leg.

Most of the action's happening with this standing leg, believe it or not, because it's got to stabilize you at every joint, the hip, the knee, and the ankle.

Oops.

If you feel like you're gonna lose it, just pause.

[inhales] Okay, and other side.

Okay, we'll stand up, sit it back again and go for it.

When you feel stable, start reaching out.

Don't let me rush you.

If you feel like you need a little bit more time stabilizing, then just slow it down.

You can always hit pause, okay?

Inhale, exhale.

[inhales and exhales] You guys about ready?

All right, and lift.

Lift, get that arm up.

Sort of lifting that heel.

Touch, touch.

So coordination is quite a bit of what's gonna be happening today.

We did balance, now coordination.

At first you'll feel awkward, but it doesn't matter.

What matters is that you're breathing deeply.

[inhales and exhales] Getting that heart rate up.

Now let's move the heel to the back.

Touch, touch.

It's opposite hand to foot.

Keep those arms up.

[inhales] Slow breathing in.

Long exhales.

And kick, and kick.

All right.

Let's go to the front again.

Lift, lift.

Working those hip flexors.

[inhales] Lift.

[exhales] Lift.

[inhales] And to the back.

Hopefully you're starting to breathe heavy.

I know I am.

[exhales] All right, lift, but don't let it get away from you.

Don't start hyperventilating.

Control the slow breathing in and long exhales.

All right, now two arms, okay?

This is the one that really trips people up the most.

Elbows back, heel back, same time.

[inhales and exhales] Hang in there.

Good job, you'll get a break in a minute.

Lift, lift.

Long arms, open.

Open, open, elbows, elbows, elbows.

And arms, arms, arms, okay, arms.

Now bring the knee up.

Twist a little.

Twist a little opposite, elbow to knee.

Now try not to jam like ugh, you know, when you've reached the limit.

Just squeeze the muscles, okay?

Squeeze, control, stomach in.

[inhales and exhales] Keep it going.

All right, get ready for a change.

Leg, full leg, full leg.

Maybe at first you can only reach to about the shin, but then try it a little further.

Reach, reach.

[inhales] Hang in there a few more before we break.

[exhales and inhales] Reach, reach.

Reach forward, reach back.

Reach forward and back, and then take a break.

Couple steps.

[inhales] Slow it down gradually.

Kick to the back, keeping it moving.

[inhales] Add some arms.

[exhales] We're not completely stopping.

[exhales and inhales] All right, get ready now.

We're going to do some forward lunges.

So if you mirror me, this will just be your right leg.

We're going to forward lunge, pop it up.

Same leg, forward lunge, pop.

Down, push through that heel.

Pop it up.

Down and up.

Down, switch legs.

[inhales] Big inhale.

Give you a moment, and then exhale.

Down, ready, explode.

Down, explode.

[inhales] Do whatever you need to with your arms to keep your balance.

Down, up, down, and up.

Very good, now we're going to go backwards.

[inhales] And reach it back, down, pop it up.

Take your time to stabilize, okay?

Get down, pop it up.

Reach it back.

Down, pop up.

Again, down.

Three, two, and one.

Other leg.

We wanna be even.

Reach it back, [inhales and exhales] drop it down, pop it up.

Reach it back, [inhales] drop it down, [exhales] pop it up.

A little more smooth.

Down, up.

Down, and remember, if anything feels wrong in your knees or anywhere else, you just stop and avoid those exact moves.

If there's a way you can modify to make it work, then good.

Otherwise, just don't do that move.

You have to take care of yourself and taking care of yourself means avoiding things that hurt.

All right.

Couple more knee lifts as you catch your breath.

In these classes, if there is something that bothers you, you want to do movements that involve that area very lazily, [exhales] until you get past any immediate pain.

Never work into knife pain.

All right, and shift.

Up and shift.

Up, [inhales] and shift.

Okay, one more time with the lunges.

This time, we'll go down and we'll hold and do a few bounces, okay?

[inhales] Catching your breath.

We're still working, but a little slower pace.

[exhales] Control your breath.

Breathe in for four.

[inhales] Exhale.

[exhales] Very good.

Let's do the other side.

[inhales and exhales] Reach it back, get into a stable position, and then we'll just do some bounces.

We're still catching our breath.

Inhale, [inhales] and wait, exhale now, okay.

[exhales] Inhale.

[inhales] And exhale.

[exhales] All right, my legs are burning.

[hand slapping] [exhale] Shake it off, shake it off.

All right, you guys have done such a good job.

Back to these lunges, and as you do these, please make sure that your knees are wider than your torso.

And as you go down, keep that knee wide.

[exhales] Let's do a little bit of a shift [exhales] through the shoulders, okay?

Shift the other way.

Keep the knee wider.

Turn through the torso [exhales] and enjoy the stretch.

Okay, up, inhale, [inhales] exhale.

[exhales] Up, [inhales] and over.

[exhales] Very good.

Don't bring your legs all the way in.

Keep them a little wide, and we'll rag doll down.

[inhales and exhales] Really relaxed.

Shifting through the hips.

[inhales] Inhale, exhale.

[exhales] If you feel that as you shift going down all the way to the lowest part of your back, [inhales] down at the bottom of your ribs and the back of your hips, and we'll tuck your chin and we'll roll up slowly.

[inhales and exhales] Isn't that better?

You got your heart rate up, cleared out the lungs, and are now rewarded with all these good vibes.

You could have made excuses and let yourself down, but now your body feels good and your conscience is clear, because you accomplished the most important thing to do on your daily to-do list.

Now come back here each day to pbswisconsin.org/quickfit to check that item off your list and keep your conscience clear.

See you next time.

- 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.