(pen scratches) (child laughs) - Welcome to InPACT at Home, where we practice interrupting prolonged sitting with activity.

I'm Michelle Van Duyn, and I am 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 the rest of your family, so that you can stay active and healthy at home.

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

Hey everybody, for this movement activity, we're going to be doing some cardio kickboxing.

We're gonna start with a quick warmup, we're gonna shuffle twice, touch the ground, shuffle, touch the ground.

We're gettin' our joints ready, our blood flowing, just gettin' the body warm.

Good job, keep going, make sure you have enough room, you're not gonna bump into anyone or anything.

You're doing good, keep going.

We're gonna do it for five more seconds, and relax, okay, we're gonna also do a leg stretch, so go down into a plank, bring your leg up by your hand, press down, and switch so we're stretching out our legs, also engaging our core as well.

Now, if you're feeling ambitious, you can also jump switch it, I'm not feeling ambitious so we're just gonna walk it.

Good job, keep it up, five more seconds, get that last stretch in, and relax.

Let's get into these basic punches, so, one foot in front, one foot in the back, make a fist with both hands.

Make sure your thumbs are on the outside, we're just gonna do some jabs, so, lead hand, rear hand.

We're just gonna alternate right here, so front hand is called a jab, and then across, nice jab, we're gonna keep it right here.

If you're feeling comfortable with this, go ahead and speed it up.

Always bring your hand back into guard, which means you put it by your face.

If you notice, I pick up my heels and rotate for more power, almost done keep going, and relax.

All right, the next one we're gonna do is we're gonna add in a uppercut.

So, back into your fighting stance, hands up in guard, you're gonna jab, cross, uppercut, rear uppercut.

And then we're gonna repeat, so jab, cross, uppercut, rear uppercut, again find some rotation through your hips, and through your legs, lift up those heel, jab, cross, uppercut, uppercut.

Great job, few more and relax, the last one we're gonna do on this side, is a moving jab sequence so make sure you have enough room, your going to jab, foot forward for two steps, uppercut, two steps back, repeat it.

Uppercut, uppercut, so jab, jab, back, back and you can go as fast as you want, as long as you maintain proper form or as slow as you need to in order to keep your rhythm.

Nice job, definitely engaging our brain and our movements, and relax.

We're gonna switch sides, do the same thing, so this may feel a bit awkward, depending on how coordinated you are on each side, so hands up and guard, all we're gonna do is our basic punches.

So our jab and our cross, again lift up those heels, pivot through your toes, jab, cross.

Again if you wanna pick it up and go fast, you can, if you wanna keep it at a medium speed, it's totally fine.

I'm just proud of you for getting out here and working out, keep going for a little bit longer, then we're gonna switch it up, keep going for five, four, three, two, and one.

Let's go back to those uppercuts, so hands up and guard, jab, cross, forward uppercut, rear uppercut, keep going, uppercut, rear uppercut, jab, cross, up, up jab, cross, up, up, nice little pattern there for you.

You've got it, keep going, if you mess up, it's fine, just find a good spot to pick up, and join us again.

Couple more on this one and then we're gonna switch.

And we're gonna switch to that last one.

So we're gonna do two jabs forward, two uppercuts back, so jab, jab, back, back, forward, forward, uppercut, uppercut, nice jab.

And again, if you've got this mastered from the other side, pick it up, all right?

Let's really get that heart rate going, nice job, keep it up, you're doing great, you're becoming a master cardio kickboxer.

You keep going for five, four, three, two and finish this one out, for one.

All right, we're gonna get into the kickboxing sequence part, this is the fun part.

So, go back into your original stance, one foot in front, one foot in the back, hands up and guard, what you're gonna do, is a jab, cross, step your back leg in, lift your knee up, it's called a chamber, we're gonna reset, okay?

So jab, cross, step, chamber, repeat jab, cross, step, chamber.

Now, what a chamber is, is it's preparing for a bigger kick, okay, couple more seconds, we're gonna add on to this, you're doing great, okay.

Now, moving on this, we're gonna add in that front kick push, so, same stance, jab, cross, step it in and push forward with your leg, I like to think of it as you're pushing open a door with your foot, okay?

So let's try it again, jab, cross, step, push this front leg is the push now let's go.

Jab, cross, step and push, good job, takes a couple of times to get used to you're doing great, and we're gonna switch sides.

So I know you're gonna do much better on this side 'cause now you got the basics, so, hands up in guard, we're gonna do that jab, cross, step and chamber, great job.

See I told you, so much easier on this side, now that you have some practice.

And the more you do this, the better you're gonna get, keep going for a few more seconds, and we're gonna add in that front push kick, all right, ready?

Jab, cross, step, push, repeat jab, cross, push, again, use your heel to push forward, we're not using our toes, using the bottom of our foot.

Keep it up, you're doing great, five seconds, four, three, two and one.

Great job everyone you did awesome.

I hope you enjoyed today's move and 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 will see you again during our next workout.

(pen scratches) (child laughs) - [Narrator] 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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