- Welcome fitness friends to InPACT@Home where we practice interrupting prolonged sitting with activity.

I'm Samantha Weins-Wice and I'm 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 you can stay active and healthy at home.

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

This movement activity is Deck o' Fun Card Fitness.

So let's go over how it works.

If you don't have a deck of cards at home, that's fine.

Go ahead with me and you can do this later on your own once you learn it.

If you have a heart, just slide through my deck, a heart, it's going to be a jumping jack for each number.

So I have an Ace, that would only be one.

If you have a diamond, it's going to be a push up.

I would have six here.

so six push-ups.

If you have a spade, it looks like a little shovel, you would do sit-ups.

So this one would be worth two sit-ups.

And if you have a club, looks like the little clover, that's going to be air squats.

So this one would be six air squats.

If you get a joker, that's going to be worth two burpees.

If you get a face card, which is a Jack, a King or Queen, then you're going to do 10 of whatever suit that is.

All right, friends, let's go ahead, shuffle up my cards and we'll get started.

(upbeat music) Mix up real good.

And I pulled a seven of clubs.

So I have seven air squats to do.

For your air squat, really important to have good form.

We want to have our feet at shoulder width apart, so if you stand nice and tall, hands to your side, move them forward and look down you can get the laces part of your shoes underneath your fingers.

It's a quick way to line up shoulder width apart, toes stay forward or slightly turned out, whatever feels more comfortable for you.

But your knees fall your toes.

So they are either forward or they are out, but don't let them cross in, that's no good.

Okay friends, get ready.

Get your bum down to your knees are below, head and shoulders up, keep the heels on the ground.

Seven of them.

Here we go.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Let's find out what's next.

We have two of diamonds.

So two push-ups.

Hold your belly's nice and tight.

All the way up.

All the way down.

One, all the way up.

All the way down, two.

Nice job.

Four of diamonds!

Oh no, we have push-ups back to back.

You can do it.

I believe in you.

If push-ups get a little too tiring and you need to do them on your knees, that's okay.

You can do them on your knees.

So they would look like this instead.

All right, let's go ahead, friends.

Three, two, one, go.

One.

Two.

Three.

Four.

Good, more fitness fun.

Oh, we have an Ace, only one.

So this is just gonna be one sit-up.

Put it in my discard pile.

Flip it on over.

Get ready.

And one.

Woohoo, I like it.

We have a four of hearts.

So that means four jumping jacks.

Probably because jumping jacks are great cardio, which is good for your heart, here we go.

One.

Two.

Three.

Four.

Nice job.

We have another four, but this one is of clubs, so back to our air squats.

Find that squat stance again, nice and tall, four of 'em.

Ready and go.

One.

Two.

Three.

Four.

Nice job.

Oh, we got a joker.

Two burpees, friends.

If you need to modify the burpee, you can walk it or you can just do the regular burpee.

Let's go ahead and get to the burpee.

Starting with standing, down we go.

Either step it back or you can jump it back.

A push-up, if you can.

Step it up.

Or you could jump it up.

And up we go.

Your choice for those modifications.

Two of these.

Ready?

Go.

One.

Two.

Okay, back to our pile we go.

A seven off spades.

That means seven sit-ups.

So flip it on down, friends.

Get ready, find your comfy sit-up spot.

And if you can only make it into a crunch, that's okay.

Do whatever you can.

You're going to try.

Three, two, one, go.

One.

Two.

Three.

Four.

Five.

Six.

And seven.

Oh, we have a King.

So this is going to be worth 10.

And he's the King of spades, so he's going to be 10 sit-ups.

Again, friends, try your best.

So we're trying at least for 10 sit-ups.

Ready?

Three, two, one, go.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine.

Last one and 10.

All right, next one.

This one's a club.

All right, and he's five air squats.

Let's go ahead and stand up.

Find your nice squat position and go.

One.

Two.

Three.

Four.

And five.

Right, back to the pile.

Seven hearts.

So, seven jumping jacks.

Stand it up.

Get ready.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Back to our pile we go.

Oh, it's an Ace.

So one spade, or sorry, one club.

So that would be one air squat.

Ready, friends.

One.

I think we have time for one more.

It's another Ace.

This one's one jumping jack, Ace of Hearts.

And one.

Two of spades, so this is gonna be two sit-ups.

Go ahead, have a seat.

Get ready.

Three, two, one, go.

One.

Two.

All right, friends, thank you for joining me for my Deck o' Fitness Fun.

This is a great one that you can do at home.

Just grab a deck of cards and mix them all up.

You can pick your own movements and just have a lot of fun.

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.

Bye, fitness friends.

- [Woman] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.