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

I'm Scott Przystas, and I'm 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.

(upbeat music) For this movement activity, we're going to be doing a chair tabata Before we get to the chair tabata, we're gonna get warmed up with some jumping jacks.

So make sure you have some space, we're gonna go 30 seconds of jumping jacks.

We can start nice and slow, our hands over our head.

If you need to step it out, you can do that as well.

Get the blood flowing.

Speed it up as we go.

Excellent.

A little quicker.

Five, four, three, two, one.

Awesome, our next warmup is high knees.

We can start by just marching in place and then we'll tap our knees as we jog.

Here we go.

Just a march.

Go up more, (mumbles) march a little bit quicker.

Into a jog.

Now let's tap our knees.

Five, four, three, two, one.

All right, pull up your chair.

This is called hover push pull.

We have three exercises we're gonna do for 30 seconds and we'll do the circuit three times through.

The first one, we're just gonna hover over the chair.

So go ahead and put your bottom on it.

For 30 seconds, we're gonna lift up and hover using your arms.

Ready, and here we go.

If you want a challenge, try and keep your feet off of the chair, off the ground.

Bottom is off of the chair.

Good, should feel it in your arms.

You're doing great.

Three, two, one.

All right, now we're gonna move to a pushup on the chair.

Go on and spin over, we'll put both hands on the chair.

You can have your feet as close, the closer it is, the easier it will be.

Okay, we're just gonna push and hold for this first one.

Ready, set, and begin.

The wider your feet are, the easier it will be.

Okay, good.

Your shoulders are right over your hands.

Gonna move my feet together, get a little bit more of a challenge.

Great job.

Good, five, four, three, two, one.

Excellent, and the last round of this circuit, we're gonna go underneath our chair, and we're gonna pull up underneath.

Pull up and hold.

Ready and begin.

Try and pull your head or your chest as close to the bottom of the chair as you can with your bottom off of the ground.

Excellent, excellent.

Pull, pull, pull, keep it up there.

Good, you got it for five, four, three, two, and relax.

Good, that's one circuit.

We're gonna go two more times through.

Back to the hover, okay?

If you can, try and get your legs off of the ground.

Ready, bottom is off of the chair, up, and hold.

Excellent job.

Good, hold.

Keep breathing, you're doing great.

Creep those legs up.

Try to do that.

A little more of a challenge, you can do it.

Excellent, five, four, three, two, one.

Good.

Now we're gonna flip it back over to our push, this time though, we're gonna try and do actual pushups on the chair.

So, you bend your elbows and back up for 30 seconds.

Let's give it a try, ready?

And begin.

I'm at legs nice and wide to start, bend your elbows, and push back up.

Excellent, good.

If you need more of a challenge, try two feet close together.

Five, four, three, two, one.

And then the last one, back to our pull.

We're gonna go underneath our chair, grab the sides.

Ready, up and hold.

Here we go.

Bottom and back are off the ground.

Lift your chest and your head to your chair.

Pull.

Keep breathing, you're doing great.

Good, five, four, three, two, one, and relax.

Do our last set now.

Back to our hover, bottom's in the chair, let's shake out your arms.

A couple of big deep breaths.

We'll get into our last circuit.

Ready and this time, all right extend your legs, we'll hover over our chair.

Ready and begin.

Awesome.

Keep breathing.

Excellent, five, four, three, two, one.

Good, flip it over to our push.

Another challenge for our third one here, you're gonna try and do it on one foot.

Ready, and lift one leg up and push.

Hold it right there.

Excellent, good challenge.

If that leg gets tired, go ahead and switch it.

Doin' awesome, keep it up, keep it up.

Five, four, three, two, one.

Good, our last part of our circuit.

We're gonna pull from underneath.

Go ahead and get under there.

Get ready, and up and hold.

See if you can do it with one leg up, you're back and your bottom are off of the ground.

Pull, pull, pull.

If that leg gets tired, go ahead and switch.

Pull, pull, pull.

Three, two, one, and relax.

Awesome job, you're finished.

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)