- Welcome to Impact at Home where we practice interrupting prolonged sitting with activity.

I am Melanie Rappelli and this is my friend Charlotte and Landon, and we are 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 for the rest of your family.

So you can stay healthy and active at home.

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

For this movement activity, we're going to be working on gymnastics beam skills, working on our strength and our balance.

For our warmup, we'll be starting on a balance beam at home.

If you have a portable balance beam, awesome.

If not, that's totally fine.

We are also using a folded up blanket or if you have a bed sheet or some chalk and you're able to go outside that would work as well, or duct tape so you can make a straight line and try to balance and stay on that line.

So we will go ahead and start on the balance beam.

Charlotte, Landon, we're starting with forward releve, girls hands on your hips, boys you can keep your hands at your side, and we're walking down flat feet just walking down, eyes forward.

Keeping our eyes forward.

Staying on the beam and walking back.

Nice job.

All right, if that was easy, we're going to make it a little more challenging.

On our tippy toes, which is called releve, up on our toes.

Try to keep your legs nice and straight as you're walking.

Nice job.

Same thing back.

Tippy toes, straight legs, eyes are forward.

Good job staying on the balance beam.

All right, this time we are switching to backwards.

So just flat feet first.

So you get comfortable trying to balance on that line or that balance beam, or blanket.

Nice work.

Same thing back.

Keeping our eyes up.

Good work.

All right.

You know what's next?

Tippy toes, were in releve backwards.

Nice work.

Releve.

Straight legs, eyes forward.

Same thing back.

Nice job at home.

Hope we're balancing.

Good work.

All right.

We are turning sideways, we're facing forward, apart, together, apart, together.

Nice job.

Good work.

Go ahead and try it in releve.

And Charlotte, I would like you to do grapevine.

So if you're able to do grapevine that's in front, apart, behind, apart with your feet.

Awesome.

Down and back.

Good work.

Front, apart, behind, apart.

Eyes are forward.

Awesome job.

Let's go ahead and switch to some kicks.

So arms can be out or up by your ears.

You're going to do backwards kick, sidekick, and a forward kick, trying to keep straight legs, pointed toes, and then switch to the other legs.

Step, switch to the other leg.

Backwards, sideways, forward.

Awesome.

Working on our balance here.

Nice job.

Awesome.

All the way down.

Tight knees, pointed toes.

Nice job.

All right, let's move to some bunny hops.

So arms are up by your ears, we're jumping on our toes.

Little tiny hops, trying to stay on our line or on our balance beam.

Down and back.

Nice job.

Jumping with both feet this time, we're going to make it a little harder, jumping with both feet as far as we can, swinging our arms, and a big jump.

Nice job.

Good work.

Same thing back, swinging our arms.

Big jump.

Awesome work.

All right.

I think we are ready to jump into some balance beam skills.

So find a spot on your line or on your balance beam.

And we are going to start with some pivot turns.

So starting on our toes, locking our feet, and we are turning one direction trying to stay on our toes, and turning back.

And then they're going to take another step and do the same thing.

Turn, nice and tall, straight legs.

Best you can.

It's a little bit hard.

If you have a blanket, you can go ahead and jump.

So Landon you can just do a half turn jump, and then jump back.

Sometimes it's a little bit hard to turn.

Nice job.

All right.

Stay at your side once you're finished.

All right, let's get to some of the harder skills.

So we are going to do some leaps.

So we are going to step with our bad leg or our goofy leg, and then take a leap with our good leg and try to hold or air best.

So bounce, bounce, bounce, arms are up.

He's pointing his toes.

Eyes are forward.

All right.

Same thing back.

Step, leap, hold.

Good work.

Let's try that a couple more times.

Leap hold.

Nice job balancing.

Good work.

One more time.

All right.

Nice job.

All right, Landon's going to take a rest for now.

And Charlotte, come up on the balance beam and let's go ahead and practice some cartwheels.

So something a little more challenging.

Seeing if you can stay on that line.

Nice work.

Awesome, let's do one more time.

She's starting in a lunge, she's hiding her ears, she's leaning nice straight line.

Good, that's a lunge, cartwheel trying to finish in her lunge.

Awesome job.

Landon, go ahead and hop back on.

Find a spot where you're comfortable and we are going to do two stretch jumps, two tuck jumps, and two split jumps.

So stretch, we have tuck, and then we have split.

Nice job.

Let's get a couple of those.

Nice knees up, trying to stay on our line or on our balance beam.

Awesome.

Good jumps.

You would like a challenge?

I know Charlotte loves to do straddle jumps, if you'd like to try a straddle.

Charlotte, you can show what that looks like.

She turns and lands sideways in a straddle.

One more time.

Awesome work.

Landon go ahead and rest for a second.

And Charlotte's going to do a cartwheel to handstand.

So she starts in her lunge, goes into a handstand, sideways, and then lands two feet in a safe landing.

Awesome, couple more times.

Good work.

One more.

Awesome work.

All right, go ahead and hop back on.

All right.

We're on our line.

This time we are walking sideways and doing a forward kick.

So sideways, step, kick forward, step apart, kick forward, kick forward.

Awesome, if you want to do tippy toes, that's fine.

Otherwise flat feet.

That's great too.

All right, go ahead and stop where you are.

Stretch it out real quick where we touch our toes.

We're reaching, we're reaching.

Make sure you take some time to stretch at home, otherwise that is all we have, great work.

I hope you enjoyed today's movement break.

Impact at 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 impactathome.umich.edu.

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

We will see you again during our next workout.

- [Announcer] 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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