(marker etching) (birds chirping) (child laughing) - Welcome to, "InPACT@Home," where we practice interrupting prolonged sitting, with activity.

I'm Michelle Van Duyn and I am here to help you get moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of your family, so that you can stay active and healthy at home.

So go ahead, let's get up, and let's start moving.

(upbeat music) For this movement activity, we're going to be doing some circuits.

We're gonna open up with some butt kicks.

So, you're just gonna take a big step, and let your heels kick your butt, okay?

So, if you're just warming up, you can start here.

If you're feeling ready, gonna run it out.

Okay, don't kick too hard.

All right, do these last five seconds of butt kicks.

Five, four, three, two, and one.

Great job.

Now, for the next one you need some soup cans, you can use some dumbbells, if you have them, or nothing at all, it doesn't matter.

Have your feet be a little bit wider than your hips.

You're gonna turn to the side and punch.

Switch, switch.

Make sure you turn your heels and just punch.

A soup can just add a little extra layer of intensity.

Keep going for four, three, two, and one.

Put those off to the side safely, and we're gonna do some mountain climbers, all right?

So start in a plank position, one foot up, one foot back.

If you wanna go modified, you're just gonna step it out.

Okay?

Make sure your wrists are directly below your shoulders.

If you're feeling more confident, you're going to jump it.

Okay?

Get those knees up, keep that back flat, keep your hips low if you can, keep going for five, four, three, two, and one.

All right, the next one we're gonna do is a V sit.

So come onto a yoga mat if you have one, if not, could use a towel.

Put your hands on the ground with your fingers pointing to your toes.

You're going to start with your legs out, push 'em in.

Extend out, then back in, okay?

So you're making a V with this part of your body right here.

V for victory.

Nice job, keep it up.

Last couple, and relax.

Take a three second, 30 second rest.

Catch your breath, take a quick drink of water, mentally prepare for round two.

You guys did excellent through that first round.

Stay motivated for that second round.

We're gonna start in a couple seconds.

Okay, we're gonna open up with a little quick feet drill.

You're gonna go in, in, out, out.

In, in, out, out.

Okay?

It's kind of like a dance move, right?

So again, in, in, out, out, and once you get that pattern, go a little bit faster.

You're doing great.

This is a fun one, I like this one.

And last two seconds.

Relax.

Grab those soup cans, those dumbbells if you have them.

We're going to do a lateral raise, so start with your hands at your side, lift your soup cans up to your shoulders, come back down.

Have your stance a little bit wider than your hips and just keep going out, okay?

Even if you don't have the soup cans, you're still gonna feel this.

If you're getting too tired, just put your soup cans down.

You can do it without, all right?

Well done.

Put them off to the side again.

We're gonna move into some burpees.

So there's a lot of different ways you can do burpees.

The most basic one is to crouch down, you're gonna step out, step back in, and reach up, okay?

So, if this is your first time ever doing a burpee, why don't you stay right here, okay, and then just pick up the pace.

All right, if you can do more, you're gonna jump it and then come up.

You can even add a jump at the top, okay?

And again, you can stay here and you're still using a whole lot of muscle groups.

All right, let's go back to the floor.

We're gonna go back to that V sit.

Right, so we had our hands down, crunch up, go out, right?

Now, if you can, it's challenging, pick up your hands.

Ooh, see it's even challenging for me.

Right, so you gotta do a lot of balancing.

If it's too much after a little bit, just put your hands back down.

Totally fine.

Last five seconds.

Four, three, two, and one.

Nice job.

Take a breath.

If you wanna stay on the ground and rest, stay on the ground and rest.

Just don't drop out on me.

We got one more round to go.

You got it.

I'm gonna take a quick sip and we'll get right back at it.

All right, last round.

You can use a yoga mat if you want.

If not, just pick a spot on the floor.

What you're gonna do is you're gonna take a jump to your yoga mat, and then you're gonna go in, in, out, out, in, in, out, out, repeat.

If you don't wanna jump, you can just walk it out.

If you don't have a yoga mat, then just jump and move your feet backwards.

Okay?

So we're using a lot of momentum to go forward and then quick feet our way back.

One more.

Nice job.

All right, grab those soup cans one last time.

We're gonna do a bicep curl into a shoulder press.

So, cans out in front, thumbs pointing away from you.

We're gonna curl up, push up to the top, come back down, and repeat.

Up, press, down, repeat.

Nice job, and again, cans are just adding a little extra bit of a layer.

Not too much.

All right.

You got two more to go.

This next one is a doozy, but I like it, it's fun.

It's a reverse burpee.

So what you're gonna do, you're gonna crouch down, you're gonna roll on your back, push yourself back up, and jump.

So, just watch first.

I'm gonna roll, come back up to my feet, jump, repeat.

Now, if you can't do it, you may use your hands, throw momentum, okay?

But it is kind of fun.

It's like you're doing a somersault, but not all the way, okay?

Last one is a flutter kick.

Use that yoga mat.

Gonna put your hands underneath you, if you want some extra support, legs straight, and just kick little baby kicks.

Keep your feet as low to the ground as you can.

This is our last exercise.

You can do it.

You're awesome.

Last five.

Four, three, two, and one.

Great job, you guys.

You did it.

I hope you enjoyed today's movement break.

"InPACT@Home," is a chance to apply the skills you may have learned in your PE class to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Now, don't forget to fill out your daily log.

We will see you again during our next workout.

(marker etching) (birds chirping) (child laughing) - [Narrator] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(gentle music)