(scribbling) (birds chirping) (child laughing) - Welcome to Inpact At Home.

Where we practice interrupting prolonged sitting with activity.

I'm Sari Cureton.

This is my dad Earl and my mom Judith.

And we're here, to help get you 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 you can stay active and healthy at home.

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

For this movement activity, we'll be doing some glute and cardio workouts.

So first, let's warm up.

So we're gonna do a hamstring stretch.

Have your right foot out, propped up on the heel, slight bend on the knee, reach down and grab your toe, we're gonna hold for 10.

- What if you can't make it to your toe?

- Well, then you know, - Good, okay.

- just as far as you can go.

- All right.

Okay, I'm getting it.

- Yeah, that's good.

- I'm getting it.

- You'll eventually be able to touch all the way down.

- Gotta keep working.

- And switch sides.

- Okay.

(upbeat music) Could still go up a little further.

- There you go.

That's good, look at that.

- Yeah.

(upbeat music) - Now let's get into a quad stretch.

So you wanna grab your leg, pull it behind you.

- Oh, oh.

- You can lean on me if you need to.

- Yeah it think I need to.

- Or whatever's next to you.

- Yeah?

- You just hold here, I gotcha.

And we're going to switch sides.

- Mm-hmm, okay.

- Like that.

Feel it?

You're good, are you good?

- Yeah.

(laughing) - All right.

- The balancing exercise.

- And we're going to get down on the ground and we're going to do a nice little seated twist.

- Seated twist?

- Yeah.

Your left leg out, with your right leg over.

- Oh, okay.

- Like that.

- Okay, yeah.

- Take your right arm behind that bent knee and just twist forwards.

As far as you can go, whatever's comfortable.

Hold for 10.

(upbeat music) All right.

We're gonna switch sides.

- Okay.

- Same thing, different side.

There you go, just like that.

- It actually feels good.

- It does.

Are we good?

'Cause we're getting ready to get into some glute bridges.

(Earl scoffs) - Okay.

- All right, let's get into that sit-up type position.

Lean back, arms crossed above your chest.

If you want maybe some besides you.

And now we're gonna pull our hips high to the sky.

We'll do this for 30 seconds.

And down.

Up and down, just like that.

You want all the pull coming from your glutes, so squeeze.

On the way up and release coming down.

(upbeat music) You should be feeling a little bit of a burn.

There's something in your hamstring, a little bit in your calves, but mostly your glutes.

(upbeat music) Three, two, one, all right.

Now let's stand up.

Now we're going to get into some squats.

You good?

- Yeah.

- All right.

(Earl chuckling) So this one, as low as you can go.

Feet, shoulder width length apart, hands in front and begin.

(upbeat music) Yeah, just like that.

- Doing it for 30 seconds as well or?

- 20 seconds.

- 20 seconds.

- Yeah, 20 seconds.

(breathing) Four, three, two, one.

All right, now we are going to get in a little bit of cardio, some jumping jacks.

So... - Oh, oh.

- All right, we're going to do 15 seconds, you ready?

(laughing) And begin.

(footsteps pattering) Five, four, three, two, one.

- (laughing) Oh.

- All right, okay.

Now we're going to get into some side lunges okay?

- Do you mind if I just tie my shoes real quick?

- Yeah, take your time.

(Earl chuckling) So side lunges, you wanna face to the side.

You wanna dip in to that leg, hips back.

Now we're going to go side to side.

We're gonna do that, 30 seconds.

Beginning now.

Yup, whatever side you're comfortable with.

(upbeat music) Push the depth if you feel comfortable with that.

Remember to always pull your hips back.

- Two, then one.

- All right.

Now we're gonna do some regular lunges.

We're gonna step forward and then just come down.

Step back, opposite leg.

Keep going here, for about 30 seconds.

- No matter how far you go down?

- No, it doesn't matter how far.

- Okay, 'cause I like going far.

(chuckling) - Yeah, it's all about pushing yourself within your limits.

Just keep moving.

- Keep it moving.

- Keep it moving.

- Keep it moving.

- Five, four, three, two and one, all right.

Now we're going to hit some running in place.

So, just some nice jogging, starting now.

30 seconds.

Make sure you're moving those arms.

Those legs.

(footsteps pattering) (Earl grunting) Five, four, three, two and one, all right.

(Earl grunting) That's good work guys.

- Yeah.

- Now let's get into some end stretching for our cool-down, all right?

Take a seat.

Take your time here.

That heart rate down a little bit.

Straight out in front of you, just reach.

As far as you can.

Going to hold here for 10.

(upbeat music) Five, four three, two, one.

All right.

- Okay.

- Next we're going to do a seated figure four stretch.

So you're going to have your leg up.

Take your opposite leg, put that over your knee.

- Okay, so.

- Like that, yep.

- This way?

- Mm-hmm.

- Okay.

- And just as comfortable as you feel pulling it back.

And we're going to hold here for 10.

Yeah you can lean back a little more to get yourself some space.

And just hold.

- And this is for... - Your glutes.

Just keep a nice deep breath here.

Five, four, three, two, one, switch sides.

(upbeat music) Okay.

- I think I went the wrong way?

- No, it's okay.

- Mm.

(Judith chuckling) - We're not all perfect.

(laughing) - Don't think my foot's up either.

Think I got dad technique.

- (Chuckling) No it's all good.

(groaning) All right, we're done.

But, this is something that you can always do.

You can do it twice.

You can repeat it over and over again.

The goal of this is to really get yourself working and moving in the house.

Some quick, easy ways to get some cardio done.

Even though you might not have a gym, a treadmill, or it's too cold to go outside.

You can also expand on these stretches.

You can go to the side, you can go forward, you can go back.

However you feel comfortable.

Just something to really get that heart rate down.

Keep yourself nice and relaxed and maybe you can just go again and get right back into it.

And just like he showed you, it's all about wherever you're at, pushing your limits within that.

(laughing) Alright, we're done everyone.

Thank you!

(Judith clapping) I hope you enjoyed today's "Move and Break".

InPACT@Home has 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 www.inpactathome.umich.edu.

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

We'll see you again during our next workout.

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

(bright music)