(marker etching) (birds chirping) (child laughing) - Welcome to, "InPACT@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.

(upbeat music) For this movement activity, we're going to be doing some cardio kickboxing.

We're gonna start with a little warmup, with some pretend jump rope.

So grab your rope and start jumping.

You don't need really big jumps, just small jumps.

Okay?

If this is too hard, just kind of bounce, right?

If you want to save your knees just bounce.

If not, actually bounce.

Doin' good, don't forget to swing your hands.

If you are a backwards jumper, then jump backwards.

Nice job.

Doin' great.

Keep going for five, four, three, two, and one.

We're gonna warm up our arms, so kind of put one foot forward, one foot in back, and just swing your arm, okay?

Get that arm nice and loose for our kickboxing.

We're gonna do the other side in about five seconds.

All right, let's switch sides real quick, get that other arm in there.

This should feel really nice.

This will be the easiest thing we do, so enjoy this.

Nice job, a couple more seconds here, and then we'll get started with our punches.

All right, let's get into our basic punches.

So, our boxer stance is one foot in front, one foot in back, hands up in guard.

We're just gonna start with some straight punches, some jabs, so lead arm jabs forward, rear arm comes in and comes forward as well.

So jab, with what we call the back arm, across, Jab, cross.

Nice job.

Make sure you lift up your heels and rotate through.

If you can go a little faster, go a little faster.

You're doing great.

Bring your hand back up to your chin and your guard.

We're gonna go for a few more seconds.

Great job.

All right, let's switch sides real quick.

So same thing, opposite side, hands up in the guard.

Jab, cross.

We're going for 30 seconds, you got this.

This side should feel a little bit easier, now that you're comfortable with it.

Remember to lift up those heels.

Helps protect your knees and get your core more involved.

Bring that arm back up to that face.

Gotta protect it.

Keep going for five, four, three, two, and one.

All right, let's get to the kicking part.

That's the fun part, right?

So, switch back to our original stance, hands up in guard, break it down slowly for you.

We're gonna go jab, cross, bring this leg in, lift up for a chamber, and repeat.

Jab, cross, step, and chamber.

When you do that chamber, lean back a little bit.

Not a lot, just get that leg muscle involved as well as your core.

Nice job.

Jab, cross, chamber.

What the chamber is doing is preparing you for a bigger kick, which we're gonna do next, so you're doing great, we're almost there.

Chamber.

Jab, cross, chamber, one more.

Jab, cross, chamber.

All right, we're gonna turn that chamber into a front kick push.

Okay, when I say front kick, I don't mean like a hi-ya.

I mean, take the bottom of your foot and push, okay?

So, in your stance, jab, cross, step, and push.

Repeat.

Nice.

Jab, cross, step, and push.

You got it.

I like to think is I'm kicking open a door.

Pow.

Nice job, keep it up.

We're gonna add onto this in a second.

Doing great.

Push.

Jab, cross, push.

We're gonna sneak one more in.

Jab, cross, and push.

All right, adding on another layer.

You got this.

In that fighter stance, jab, cross, step it in, front push, balance on this leg, and a back push.

When you do that back push, your foot is staying down to the ground, kick your leg out.

Let's do it again slowly, okay?

Jab, cross, step, front push, into a back push.

Look where you're kicking, so you don't kick anyone for anything.

I don't want you getting in trouble, when your parents come home and you've broken their favorite thing.

One more, then we're gonna switch sides and do the same thing.

All right, switch sides.

Same thing from the top.

Here we go.

Jab, cross, chamber, there it is.

Jab, cross, chamber.

Good.

Jab, cross, step it in, chamber.

Now that you've hopefully got that tempo, we can go a little bit faster.

If it's too fast, just bring it down slow.

You got this.

One more and we're gonna add in that front kick.

All right, take a breath, hands up in guard.

Jab, cross, step, push, reset.

Jab, cross, step, and push, Great job.

The more you practice this, the more fluid you're gonna feel.

It's not gonna feel awkward or challenging.

When you do that push, use your core, okay?

It's gonna get you some power.

Jab, cross, push.

Get ready, 'cause that rear push, it's coming up pretty quick.

But I know you're gonna do great.

Let's get one more in, and push.

Okay.

Let's add in that final piece.

Get into your guard, hands up, jab, cross, front push, look where you're kicking, back push, reset.

Jab, cross, front push into your back push, reset.

One, two, step three, and four.

Great.

You're getting it, I can tell.

You don't have to kick to a hotspot or high.

If you want to keep your kicks low, that's fine.

You do whatever is challenging, but safe for you, and hopefully you're having fun 'cause I love this.

Jab, cross, step, push, and back push.

Keep going, couple more.

You're in the final countdown.

We're gonna sneak two more in.

Here's one and last one.

Awesome.

Great job.

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 will see you again during our next workout.

(marker etching) (bird 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.

(gentle music)