Quick Fit with Cassy

gentle music

Hi there. I'm Cassy. Welcome to Quick Fit. Today's class will get your blood pumping to clear your mind and create some energy for the rest of your day. And of course, it's all with zero impact. Let's begin with some nice, deep breathing,

inhales

nice big arms,

exhales

up overhead,

inhales

warming you up, getting you ready to burn some calories, create some energy.

inhales and exhales

This is a great way to also strengthen all those breathing muscles.

inhales and exhales

All right, let's get going. So start with some nice, easy swings of the arm. Involving the arm and shoulder. And then gradually starting to involve more and more of your torso and your ribs.

inhales

Don't forget to breathe.

exhales

Helping you stretch.

inhales and exhales

And get ready for the other side. Just simple, sloppy arm swing to begin with, involving the shoulder, loosening it up without even having to try. Then the ribs, head and neck,

inhales and exhales

more of the torso, and a little bit of the hips. All right, doesn't that feel good? Just warming you up gradually. All right, kick across,

exhales

warming up your hips. One and then the other.

inhales

Continue to breathe.

exhales

Throughout this, make sure you're not holding your breath, that you are allowing yourself to breathe as heavy as you need to, oxygenating your muscles. Now we'll kick and land, one leg at a time. If you're mirroring me, this is your right leg. Now we'll sit into this hip a little more.

inhales and exhales

Inhale, exhale. Little deeper as you warm up. Starting to involve the knee. Across. Across and land. Now, if you're warmed up nice, let's just start adding the arms for a little extra, deeper twist.

exhales

Exhale. Let's switch it to the other leg. Across and land. Using your foot, okay, to slow you down, not just falling hard. First the toes, then the heel. Use some intentional, then pop the hip. All right, as I said, these classes are going to help clear your mind today, because that's what the blood does. When you start moving more, getting the blood pumping, it's carrying nutrients to your brain, clearing out the cobwebs,

inhales

adding a little twist.

exhales

Your mood's better, you think clearer, eyes are brighter. So getting it done right away in the morning is the key to having a great rest of your day. All right, now right and lefts.

inhales and exhales

We're sitting on your heels, okay, but we're leaning over, the hips go back. It's more about the hips going back instead of the knees going forward. And go as deep as feels comfortable on your knees, and go wider maybe than you think. A little extra twist.

inhales and exhales

A couple more, all right, and coming up into some hip circles. One way and then the other. Now don't confuse moving your shoulders around for hips moving, all right? Sink into it. Then one way, and then the other.

inhales

Keep breathing deep.

exhales

All right. All right, now let's get back. We've had a little break. Let's get back to getting our breathing up. So big arms, and circle. Circle, send it down. Circle, send it down.

inhales and exhales

Right from your shoulders, move those arms. And safe squats are done with a little bit more weight through the heels so that your knees don't have to go forward over your toes.

inhales and exhales

All right. And up, and cross it, and lunge. Cross, lunge, cross, lunge, cross, lunge. So we're bending one knee, straightening your right leg if you're mirroring me, and just a slight bend with this knee here, your left. Reach, reach. Think of more of a stretch through your torso, and we'll go to the other side, all right. Cross, reach, cross, reach.

inhales and exhales

You don't have to go as fast as I am or anybody else. This is not a competition. This is about you living better longer, starting from where you're at. All right. Come on up. All right, big side to side steps with some elbow pulls, reach, pull, reach, pull. And isn't this convenient, right? From your home, you can get a quick and easy and enjoyable workout. Reach, pull, reach, pull. Little higher, lift, pull, lift, pull. All right, a few more.

inhales

Don't hold your breath.

exhales

Don't be embarrassed to breathe heavy. It's going to help oxygenate your blood and your muscles. All right, and knee lift, knee lift.

inhales and exhales

Stabilize, don't worry about the arms yet. Then maybe reach under a foot. Reach under, reach. Use your stomach to help you pull the knees up. Reach, reach. Pretty soon, you'll have this workout over and done with, and you can move on for the rest of your day. Bigger leg kick. Doesn't have to be high. As you start warming up, you'll find you'll get it a little higher.

inhales and exhales

Let your arms do whatever, and if it feels easy, stretch it forward, reach. You'll probably be able to reach further than you think. Reach, reach. All right. Slowing it down with some plis, just your knees and toes are going as wide as you can, we'll do an overhead reach.

inhales and exhales

Reaching for the ankle, reach it up, same side. Inhale,

inhales

exhale.

exhales

Inhale.

inhales and exhales

You never know what you're gonna get in these classes. I combine as many elements of fitness as I can so that you get a well-rounded program. Okay, up and down. Up and down. Everything from balance, stretching, strengthening. All right. And then we'll come up. Nice, big circles with a controlled land. Not very controlled-looking on my side, but

laughing

that's okay. It doesn't have to be pretty. Just move. Back and forth, back and forth. We'll work on balance on another class. As you can see, I need it too. All right, let's do the other leg. So nice circles, getting as much range of motion as you can. When I say control the landing, you do it through your core. All right, you're not shifting your weight really fast onto this leg, you're keeping it on the non-moving leg as long as possible and pulling in through here. And trying to land softly as if there's something on the floor you really don't want to land on with all your heavy weight all at once. All right, let's turn side-facing and we'll reach and pull, reach and pull. All right, we're at a medium height, so let's go a little deeper and pull. Down and pull. And getting a little higher. Next time, we'll get higher. Pull it back, reach it. Every time you reach out, pull the stomach in to support that spine. One more, and we'll switch it to the other side. The leg, imagine there's just a wall in front of it and you're stretching and reaching more from your torso. Okay, reach and pull, shoulder height for now. Inhale, exhale.

exhales

Then we'll go a little lower, pull it back. Oops, I was letting my knee move, no need. Hold it firm there, warming up your glutes, your hamstrings, your thigh muscles. These are using the most energy. And by doing that, they also create energy and burn calories so it's the most efficient workout when you can use the biggest muscles.

inhales and exhales

All right, slowing it down as we finish up. Hands on your hips. We'll do some cat and cows. And just as a reminder, a cat and cow is simply flexing the spine and arching the spine from top to bottom. You really don't need to involve the neck on the arch part. Inhale, exhale.

inhales and exhales

Finishing up, we'll involve the hands like you're pressing and pulling. Now to the front. I hope you enjoyed that, and found some areas you can improve. Other hand. These classes are about you and your future self. Keep involving all of your spine as I finish up here. Remember to find more great classes at pbswisconsin.org/quickfit. And come back daily, because consistency is key to getting the broadest benefit possible. See you next time, friends.