(marker etching) (child laughing) - Welcome to, "InPACT at Home," where we practice interrupting prolonged sitting with activity.

I am Melanie Rappelli, and this is my brother, Justin Strickland, and we are 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 for the rest of your family, so you can stay active and healthy at home.

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

(upbeat music) For this movement activity, we're going to be doing an upper body chair HIIT, which stands for high intensity interval training, burning more calories in less time.

All you need is a couple dumbbells, if you have them, otherwise soup cans, they work great, or you can use a milk carton and fill it up with water to wherever you'd like.

This is a perfect workout for anybody, and especially for those who are working through a injury or who may not be able to stand up and need a chair.

So also make sure you have a chair, something that you can sit in, that's a little more firm.

Otherwise we will get started.

Start with our warmup with some high knees.

Bring those knees up.

Try to get our heart rate up a little bit, before we jump right into the workout.

Knees up as high as they can go.

Good work, and we're switching to some chest swings.

We'll be working our upper body, so it's important to get that loosened up and warmed up a bit before we get started.

Couple more.

And some seated seal jacks.

So legs apart, arms apart and back together.

Chest again, and still gettin' our heart rate up.

Nice work, a couple more.

And the cat camel,so we are rounding our back and then arching our back, and bringing our neck back nice and slowly.

This is good for your back, before we work out our back muscles.

Last one.

All right, nice job and we are jumpin' into the workout.

The first exercise will be bent over row.

So go ahead and pick up a weight if you would like one, otherwise you don't need a weight, that's fine too, and we are movin'.

Elbows go back.

Make sure your back is nice and flat.

Try not to have a rounded back, that won't feel very good, especially tomorrow, so flat back.

Nice job, Justin.

Elbows back and weights right next to your chest.

Nice job, good work at home, keep it up.

All right, a couple more.

Last one, and we're resting, active rest, so go ahead and march it out.

Stretch if you need to, loosen up a bit.

Next one will be tricep dips or overhead extensions.

You may pick which one, I will start with the dips, Justin, go ahead and start with the overhead extensions.

Make sure you have a sturdy chair, so when you dip, it doesn't tip (giggling).

As low as you can go.

If you don't get to 90 degrees, that's okay, just go as low as you can.

If it's here, that's perfectly fine.

Activating those tricep muscles, nice work.

Looks good, Justin.

Nice job at home.

Whoo, I feel the burn, that's good.

All right, a couple more.

Last one, and we're restin'.

Nice job, go ahead and shake it out, loosen up a bit.

March it out.

Next one will be Zapman curls.

So we're working our bicep muscles and our forearms.

All right, I have soup cans, Justin has a couple dumbbells, you have whatever you would like.

Curl, turn your hands, forearms down.

Try to keep your elbows nice and still.

Turn your hands, and down.

So bicep curl, elbows by your side, turn your hands, working our forearms on the way down.

Nice job.

If you have a lighter weight, you can speed it up to make it more cardio, gettin' your heart rate up a little bit more.

Nice job, a few more.

All right, go ahead and put your weight down if you have one, and we're restin'.

Active rest, so we're still movin'.

Next one will be Arnold press.

So I will be using soup cans again, Justin dumbbells.

We're pressing overhead for our shoulders and then we're bringing our elbows together for our chest muscles.

All right, we're movin'.

Shoulder press for our deltoids.

Bring 'em together for your pecs or your chest muscles.

Again, if you have a lighter weight, you can speed it up a bit.

Get a couple more in.

Last one, and we're restin'.

Nice job.

March it out, active rest.

Shake it out, we got one left.

Arm raises, lateral and forward.

Grab whatever weight you would like.

We're bringing our arms out to the side, and then forward.

Nice and straight arms out to the side and then bring 'em forward.

As high as you can go.

Nice job.

I'm going to speed it up because I have a lighter weight, try to get some cardio in there.

Nice work.

Feel it in my deltoids.

My shoulder muscles are working.

Great job at home.

Last one in there.

All right, good work, and we're marchin'.

This is our active rest and our cool-down stretch.

Get ready for arm circles.

All right, backwards arm circles.

And go ahead and switch to forward.

Nice job, we'll go ahead and stretch our shoulders, so reach to one side, pushing on our arm, so you feel a slight stretch, a slight pull in your shoulder, and we are holding.

Get ready to switch.

All right, other arm, slight push until you feel the pull, and hold it.

Nice work, next one tricep stretch.

Overhead, grab your elbow, try to pull it behind your head carefully.

Don't yank it behind your head, and hold when you feel a slight pull, and go ahead and switch to the other arm.

Pulling my elbow slightly, hold.

All right, next one is cat camel.

Round back and arch your back.

Round back, arch, bring your neck back slowly.

Last one.

And nice job, we are finished.

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 will see you again during our next workout.

(marker etching) (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)