(child giggling) - Welcome to Inpact at Home where we practice interrupting prolonged sitting with activity.

I'm Mr. Mair, and I'm here to help you get moving for the next eight minutes.

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

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

All right, we're about to do the five Dot Drill.

And as you can see we have five dots laid out on the floor.

Four of 'em make a square with one in the middle.

And as we do this, we're gonna build our muscular strength and endurance as well as our foot agility.

So, as we do this, there are certain patterns we're gonna try to do as we touch each one of these dots.

The first one, we're just gonna go up and back with forward turns, that means I'm following my nose as I turn, as I make my jump, and then we'll go through it with a back turn.

But this is what it looks like forward.

So we're going out here, feet together, here and then here's our forward turn and we're back.

Forward turn and we're coming.

Forward turn, follow your nose.

Follow your nose.

And we'll do this one a couple more times.

Bring it back.

And now we're gonna do the same thing, but except instead of following your nose, we're gonna follow our gluteus maximus, our rear, and it looks like this.

So feet apart, together, apart, reverse, together, reverse, reverse, reverse, reverse, and a couple more times.

All right, now, we're gonna try with just one foot at a time.

So, I like to start with my right.

I'm gonna go up the right side and back the left side all on my right foot.

This helps with balance as well.

So I'm on my right foot and here, here, across.

Now I'm going backwards and across.

Always working on my balance and trying to hit those dots every time I do it.

Now, if my leg starts getting tired on this one, I can switch to my left and try to hit every dot as I do this.

And I'll go through this one again.

If that's too much, you can alternate legs.

Go right all the way through and then do left all the way through.

As we keep moving, we can do, you try to do those as much as you can.

This next one, we're gonna try to keep our feet together.

And every time we do this, both feet hit the dots together.

And as I'm going, I'm gonna try to keep it getting faster and faster each time I go.

As we finish that one, I'm gonna take a little break and catch my breath a little bit.

You want to concentrate on your breathing in through your nose, out through your mouth.

Try to catch your breath.

And I'm gonna review this one more time.

And then we're gonna finish up with some upper body workout, some pushups, and we'll stretch it out and cool down.

So to review, we're gonna go forward turns with our feet apart, together, apart again.

So it looks like this, turn forward.

Forward turn.

Following my nose, follow my nose.

Now we'll try the reverse again to review.

Follow my rear, turn, follow my rear and turn, rear.

We can do one-footed hops if you remember.

I'm gonna alternate my feet.

Here's right.

And as I get back, I'm gonna switch to my left.

Go for that one again.

And we got our feet together hitting every X.

All right, we just finished up doing our five dot drills, improving our muscular strength and endurance in our lower body.

What about our upper body?

Let's get a good workout going in our pectoralis major, our deltoids and our triceps with some pushups.

There are two ways you can do a pushup, the modified pushup, with your knees on the ground, hands shoulder with the part.

And we want to get that full range of motion all the way down, all the way up.

Or you can do a regular pushup, like I choose to do.

And I'm straight as a board from my ankles to my shoulder blades.

And I go All the way down, all the way up.

All the way down, all the way up.

If I'm doing pushups like this, I'm not gonna get any better, I'm not gonna get any stronger.

So I want to go all the way down, all the way up.

All the way down, all the way up.

And, go until you can't go anymore.

All right.

And remember, you're bringing your boom, trying to beat your best.

So if my best last time was 10, I'm trying to get 11 this time.

Every time trying to beat your best.

So, let's catch our breath.

Just breathe in nice and slow in through the nose, (inhales) out through the mouth (exhales) again.

We can start walking out, trying to lower our heart rates a little bit.

And today we just completed a five dot workout.

That is good to build muscular strength and endurance in our lower body.

Build up our endurance for sports or just to get a good workout in.

And, we finished off with some pushups to build the pectoralis major, deltoids and triceps.

I hope everybody brought their boom.

Your brilliant, original, optimistic me.

Whatever goals you didn't accomplish in today's workout, set that goal for next workout.

And remember you didn't fail, you just learned and got better.

So keep working, keep bringing your boom, and you've got this boys and girls, families at home keep working hard.

I hope you enjoyed today's movement break Inpact at Home as 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 impactathome.umich.edu.

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

We'll see you again, during our next workout.

(child giggles) - [Narrator] Support for this program is provided by: the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

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