(pencil scribbling) (birds chirping) (baby laughs) - Welcome to Inpact At Home where we practice interrupting sitting with activity.

I'm Tiwa Ajibewa.

- And I'm Lexie Beemer, 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're gonna be doing the 12 Days of Fitness.

So we'll be doing the following exercises.

First, we're starting with 12 jumping jacks.

Just like this, then 11 bouncing jabs.

Really make sure you move those feet.

10 marches.

High knees, get those arms moving.

Nine side bends, bend to the left, bend to the right.

Eight seconds of jogging in place.

So you can go as fast as you want, as slow as you want.

Seven pretend jump ropes so grab your pretend jump ropes, seven jumps.

Six zombie walks, so try to swing your leg really high, pretend you're a zombie.

Five squat jumps, so squat down, jump up, make sure to keep those heels in the ground.

Four pretend hula hoops.

So move your hips around, pretend you have a hula hoop.

All right, so we have three star jumps next.

So we're gonna jump up like a star and then two reach for the sky so touch your toes and reach all the way up towards the sky.

And then for the last movement, we're gonna balance on one foot for 10 seconds and then switch sides.

Are you ready to get started Tiwa?

- Yes I am.

- Awesome, all right, everyone at home, let's go.

12 jumping jacks, go.

one, two, three, four, five, six, seven, eight, nine, 10, 11, 12.

11 bouncing jabs.

One, two, three, four, five, six, seven, eight, nine, 10, 11.

10 marches.

One, two... - Make sure your knees are getting up.

- Seven, eight, nine, 10.

Nine side bends.

Really stretch it out.

(upbeat music) Three, four.

Good job, keep it up.

Catch your breath here.

Nine.

Eight seconds, jog in place.

Three.

- You can go as fast or as slow as you like.

- Seven, eight.

Seven pretend jump ropes.

One, two, three, four, five, six, seven.

Six zombie walks in place, pretend you're a zombie.

- I'm a zombie.

- Kick your leg up as high as possible.

Five squat jumps, so squat down, heels into the ground, jump up.

Two, three, four and five.

Next we have four pretend hula hoops so grab your pretend hula hoop.

Hula hoop round, two, three and four.

Three star jumps.

So ready?

- [Both] I'm a star!

Star, star.

- Two reach for the sky, touch your toes.

Reach all the way up.

One more time.

- As far as you can.

- Great job, keep it up.

We're gonna balance on one foot for 10 seconds.

If you fall out, that's okay, just get right back into it.

Keep it up, try your best.

Now switch sides.

That's it.

Focus, focus, use your arm to keep your balance.

All right, now back to the top of 12 Days of Fitness.

One more time through.

Let's go.

Ready?

12 jumping jacks.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12.

11 bouncing jabs.

One, two, three, four, five, six.

- Good work, good work.

- 11.

10 marches, knee high.

(upbeat music) - Keep those knees up.

- Nine, 10.

- Nine side bends, you can catch your breath here.

Really feel the stretch.

Feel your heart rate coming back down.

Intensity getting lower.

Keep it up.

Great job at home.

Two more.

Awesome.

Eight seconds jog in place.

- Go at your own pace.

- Awesome, seven pretend jump ropes.

(upbeat music) Awesome, six zombie walks.

- This is my favorite one.

- Four, five, six.

Five squat jumps so squat down.

Jump up.

Two, three, four, five.

Four pretend hula hoops, go the opposite direction from last time.

- Pick up your hula hoop.

- Four.

Three star jumps.

Oh, you dropped your hula hoop Tiwa.

(both laugh) All right, three star jumps, ready?

Go.

- [Both] One, two, three.

- Two reach for the sky, touch your toes.

Reach for the sky, back down.

Reach for the sky, awesome.

We're gonna balance on our foot for 10 seconds.

(upbeat music) Try and use your arms to help you.

Focus, if you fall out, that's okay, get right back into it.

(upbeat music) Other foot switch.

You fall out, you can get right back into it, great job.

Keep it up.

All right, awesome job.

We made it through 12 Days of Fitness twice.

We're gonna stretch it out now for our last minute.

We're gonna do a quad stretch.

Awesome job.

Calm your breathing back down, we just worked really hard.

All right, switch.

(upbeat music) - Feel free to use your hands for balance.

- Great job.

All right, let's do some calf stretches, some scoops.

Toe to the ceiling so feel the stretch in your calf.

Let's do a couple more.

Little dynamic stretching to cool down.

- Five seconds.

(upbeat music) Perfect, wonderful job Lexie, wonderful job everyone.

I hope you enjoyed today's movement break.

Inpact 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 movement, visit inpactathome.umich.edu.

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

We'll see you again during our next workout.

(pencil scribbling) (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.

(upbeat instrumental music)