(scratching) (giggling) (birds chirping) - Welcome to Inpact at Home where you 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're going to be doing an arm circuit, but first let's do some stretching.

All right, so let's take our left arm across the body, right arm up, bend it over that left, and just pull back.

We're gonna hold here for 10 seconds.

You should be feeling that stretch, keeping it nice and loose.

- Relax shoulders.

- Relax your shoulders.

- Shoulders are tight.

- Three, two, one.

- Man, they tight.

- Well hopefully we can fix that.

Let's cross it over the other side.

Just keep pulling it back, and just relax it as much as you can.

These will get easier the more you do it.

- Let 'em down a little bit.

- Yeah, put 'em down.

Five, four, three, two, one.

All right, now we're gonna do a tricep stretch.

So take your right arm above your head.

Bend it.

Touch that left shoulder.

You're gonna take that left hand, come over top, and grab the elbow, and pull it towards your left.

Yeah, and we'll hold it here for 10 seconds.

Feel it up your side into your arm.

Should feel really good.

But don't pull too hard.

You want it to be nice and relaxing.

- It's good for 30 and over?

(laughing) - Yes.

Switch sides.

Same thing on this side.

Feeling nice throughout the side of your body.

Five, four, three, two, one.

All right, now we're gonna do a bicep stretch.

So clasp your hands behind your back and just bend over here.

We're just gonna hold here for about 15.

Just take some nice deep breaths.

Get yourself nice and centered for the workout.

(laughing) I know it's a bit of a weird position, huh?

Four, three, two, one.

All right, let's get into it.

So everyone gets down into a pushup position.

From here, we're gonna be doing shoulder taps.

So you wanna take your hand and touch that opposite shoulder.

- In a pushup position?

- Pushup position.

We're doing that for 20 seconds.

Ready and begin.

Try not to shift your hips.

You'll see that I might have a hard time with that as we get closer to the end of the time.

Go as fast or as slow as you're comfortable.

- I weigh more than you do.

(laughing) - Well your arms are stronger.

- I gotta hold myself.

I gotta hold a bigger body up.

- But your arms are stronger.

- I don't know.

- Try to keep your butt down as best you can.

- Okay.

Okay.

- One.

- All right.

Now we're gonna hit some reverse pushups.

So for those- - Reverse pushups?

- Yeah, reverse pushups.

So you're gonna get back to like a sitting position.

You want your hands facing forward, facing like this behind you.

- Okay.

- So lift your body up just a little bit, your butt up just a little bit and you're gonna lower yourself using your arms.

Okay, you ready?

And we're gonna start 15 seconds.

Let's go.

With all these timed ones you can challenge yourself.

See how many you can get done in that amount of time.

You should really be feeling the burn in those triceps.

Five, four, three, two, one.

- Okay.

- All right, next up, we have an interesting one.

They're called side pushups.

So everyone- - Side pushups?

- Side pushups.

- Really?

- Yeah.

- Okay.

(laughs) - You're working on your right side.

You want your knees bent like this.

You're gonna take your left hand, cross it over your body and touch the floor.

And with your right hand, you're gonna go underneath and kinda hug yourself.

And from here, we're gonna lower.

So let's do 30 seconds here.

- Oh, man.

- This is challenging.

- This one is as low as you can go.

Five, four, three, two, one.

All right, let's switch sides on this real quick.

- Let's not do that again.

- Okay, all right.

- Well, you gotta do the other side.

- Okay.

(laughs) - You don't wanna be uneven.

- Okay.

- Same thing, you want your right hand over on the ground.

You're left up and under and hugging yourself.

And begin.

Here for 30.

You can also do these with straight legs.

So it's all about where you're at.

Five, four, three, two, and one.

All right, great work, guys.

Now we're gonna move into our second circuit.

So we're gonna do another set of planks here but in pushup position.

So hold like you're doing the shoulder taps, and we're just gonna hold there for about 30 seconds.

Give everyone some time to get situated.

- Plank.

- Yep.

All right, everybody up.

And let's begin.

Same thing here, like with the planks on your elbows, you wanna keep your body nice and flat.

Keep that butt down.

And just hold here.

Five, four, three, two, one.

All right.

Now we're gonna do the pike pushups.

Gonna do 15 seconds of those, and then we're gonna do some arm circles to wrap it up.

- Ooh, sounds good.

- So the pike pushups, you'll be in the downward dog position like this.

- Downward dog position.

- Yeah.

- Okay.

(laughing) - And here, you're just going to lower like that, and we're gonna do 15 seconds of that.

All right?

As fast or as slow as you feel comfortable.

All right.

Let's stand it up.

- Can you help me?

- Yeah.

Okay, I guess you didn't need it.

- Okay.

(laughing) - Let's do those arm circles.

So we're gonna do 20 one way, 20 the other way.

However far we get, we wanna switch, switch it up a little bit.

30 seconds of that.

All right?

And begin.

Two.

Just keep it moving.

Switch it back for these last few seconds here.

And we're done.

You're good.

You're good.

(laughing) All right, let's end it with a nice little shoulder stretch.

Same thing we did in the beginning, left arm, take it across your body and pull back.

Four, three, two, one, switch.

Five, four, three, two, one.

Let's do a nice little wrist stretch.

Pull it back here.

Five, four, three, two, one.

Switch sides.

Five, four, three, two, one.

Let's do our bicep stretches.

I'm sorry, our tricep stretches up and over.

Five, four, three, two, one.

Switch sides.

Five, four, three, two, one.

All right, let's finish up with that bicep stretch.

Hands clasped behind your back.

- Okay.

- Up and over.

Just keep holding and come up.

All right, we're done.

Great 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 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.

(scratching) (giggling) (birds chirping) - [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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