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Introducing 30 days of fitness with ‘Quick Fit With Cassy’

Written by Cassy Vieth Studies show low to moderate intensity fitness routines for as little as 15-30 minutes, 3-5 days a week cause measurable improvements to one's health.

Tara Lovdahl

07/15/22

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Written by Cassy Vieth

Studies show low to moderate intensity fitness routines for as little as 15-30 minutes, 3-5 days a week cause measurable improvements to one’s health.

Ready to start a fitness routine but not sure what to do? Try this Quick Fit With Cassy 30-day fitness challenge. It’s all planned out! All you have to do is plan the time.  

Remember, the keys are movement and consistency for lasting benefits. So join me daily, for simple and easy fitness routines from Quick Fit With Cassy.

Join 30 days of fitness with Cassy every month

Sign up or update your email preferences to join a monthly Quick Fit With Cassy 30-day challenge. At the beginning of every month, a new workout schedule will be sent right to your inbox!

Week 1

Full Body: Begin Your Fitness Journey

Balance: Balance Exercises for Ready Reflexes

Shoulders: Gentle Exercises for Frozen Shoulder

Low Back: Core & Lower Back Exercises

Feet: Foot Care Class

Hips: Strong Hip Stabilizers

Week 2

Core: Learn to Engage Your Core

Legs: Powerful Legs & Glutes

Neck: Relief for a Stiff Neck

Triceps: Strengthen Your Triceps

Hamstrings: Stretch & Lengthen Tight Hamstrings

Full Body: Improve Your Coordination

fitness instructor Cassy Vieth smiling while demonstrating a floor exercise

Week 3

Glutes: Strengthen Your Glutes Chair Workout

Balance: Daily Balance Training

Calves: Build Calf Strength & Flexibility

Thoracic Spine: Stretches to Improve Poor Posture

Hands: Relieve Hand Pain & Tone Your Arms

Cardio: Beginner’s Aerobic Workout

Cassy Vieth twists as she exercises on a chair

Week 4

Full Body Stretch: A 9-Minute Full Body Stretch

Feet: Foot Strengthening Exercises

Upper Body: 8-Minute Arm Toning Workout

Mobility: Get Down to the Floor & Back Up with Ease

Relaxing: Wake Up Glorious – Morning Stretches

High Energy: A Quick Chair Aerobics Workout

Cassy Vieth stretches her wingspan

Week 5

Upper Body: Arm Toning Workout at Home

Cardio: Build Endurance with Light Cardio

Core: Stretches for a More Flexible Torso

Knees: Stretch Your Way to Pain-Free Knees

Balance: Workout to Improve Your Balance

Full Body: Muscle Conditioning for Powerful Movement

Cassy Vieth lifts her body off a chair using her arms behind her back

Related Content

ExercisefitnessQuick Fit With Cassy
Tara Lovdahl

What do you think?

I would love to get your thoughts, suggestions, and questions in the comments below. Thanks for sharing!

Tara Lovdahl

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14 Comments

  • Ann M. Zagzebski

    How does one use these options? Does one choose one to do each day for 6 days of the week?
    Why are there 6 choices each week when the article said 3 – 5 times a week for 15 – 30 minutes a session?
    Is there a cost to participate?

    • Tara Lovdahl

      Hi Ann, thanks for your questions! The article mentions that exercising 3-5 times a week can make a significant impact to your health, but if you want to exercise as many as six times per week, Cassy has suggested these fitness routines.

      There is no cost to participate!

  • Audrey Nowinsky

    Looking forward to new exercise information.

  • Ginny Conway

    Love Cassey’s videos and stretches.

  • Ginny Conway

    Thank you for the lovely stretches.

    • Cassy

      I’m so glad you are participating and making a positive impact on your health! Helping people feel great and age well is my goal.

  • Angela Andrew

    Hi I am looking for the January 2023 30 days of fitness with Cassy print out . Please help.

  • Jim Case

    Will you post Casey’s July Month of workouts?

    • Tara Lovdahl

      Hi Jim,

      Yes! We plan to post it early next week. Thank you for your patience!

  • Jennifer

    Are these exercises safe for people who have Osteoporosis and Osteoarthritis?

    • Tara Lovdahl

      These videos are designed to help improve and maintain muscle and joint health. They do not replace physical therapy or exercises prescribed by your physician. Not all exercises are suitable for everyone. Consult your physician before beginning this exercise program.