(birds chirping) (child giggling) - Welcome to InPACT@Home where we practice interrupting prolonged sitting with activity.

I'm Scott Przystas and I'm 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're going to be doing a Hop/Jop Matrix using paper plates to help us with placement.

We're gonna get warmed up though first, get some blood flowing to our body and our muscles with windmill stretches.

Arms are wide, feet are wide, we're gonna touch opposite toe in hand.

Here we go.

Very good.

Go at your pace.

If you need to speed it up.

That's good.

Four, three, two, one.

Very good.

We're gonna do some arm swings and leg crosses for our next warmup.

So we're gonna swing our arms across our body or we bring our knees up.

Here we go, in our full body warmed up.

For we can do these movements to the best of our ability.

Five, four, three, two, one.

Alright, we're gonna start with a single leg, we'll start with our right leg going front to back.

So if you don't touch the plate completely, that's fine.

Just get as close as you can.

We'll switch at 15 seconds and do our other leg front to back.

Ready, set, here we go.

A lot of hopping today, so a lot of coordination, three, two, one.

Let's go to left side, front to back.

The plates are just helping us stay in control just as an assistant three, two, one.

Alright, now we're gonna go to two feet front to back if your ready, set, here we go.

You can go as fast as you want or if you need to control it.

That's alright too.

We got a lot of exercises to do today.

Feeling good.

Speed it up.

If we're together, front to back five, four, three, two, one.

Alright, shake it out a little bit.

Awesome.

Awesome.

Well, we're gonna go side to side on one foot.

So let's start with that right foot.

15 seconds we'll switch to our left.

So we're gonna use the plates across our body here.

Ready, set, here we go.

Very good.

If you're not touching the plates, it's okay.

Four, three, two, one.

Good, let's go to the left foot, side to side five, four, three, two, one.

Good, shake it out.

Both feet together now, again we're trying to get from plate to plate.

Ready?

Here we go.

Keep those feet together and get all the way to the plate.

A little bit bigger jump.

That's good.

Alright, four, three, two, one.

Alright now we're gonna straddle two feet front straddle.

So one foot on one plate, one foot back.

We're gonna jump and switch.

If you don't touch the plates, that's alright.

Do as close as your body will let you ready, set, Here we go.

Five, four, three, two, one.

Awesome.

Awesome.

Now we're gonna do a front straddle, side to side, side straddle, side to side two feet to one or to a two feet.

Why?

The two feet together, so the bottom half of a jumping Jack.

Ready, here we go.

Awesome.

Awesome.

You're doing great, keep it up.

Three, two, one, and relax.

Alright now we're gonna go two feet to one foot forward.

So we're gonna jump land on one of the plate on one foot and jump back similar to a hopscotch.

So do your best we'll alternate legs.

Ready, set.

Here we go.

Five, four, three, two, one.

Awesome.

Work with your mind a little bit and go backwards.

So two feet to one foot backwards.

If you're already set.

Here we go.

Jumping on that back plate behind you.

Two feet to one foot three, two, one.

Awesome.

Alright, last one we have, we're gonna go two feet to one foot to the side.

So we'll use our outside leg, so two feet to one landing on one back to two to one.

Ready, set.

Here we go.

From a jump to a hop.

That's why they call it a jop.

Five, four, three, two, one.

Awesome job.

We're finished today, 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'll see you again.

During our next workout.

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

(upbeat music)