(marker whooshing) (birds chirping) (child giggling) - Welcome, fitness friends to InPact at 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.

For this movement activity, we're going to be playing dicey.

I have two different fitness dice.

They have some different difficulty levels.

There's an easy one.

We'll roll that first and then we'll alternate to the more medium one.

If there's ever a time, you can't do one of the movements, it's okay.

Adjust it to do what you can do.

Everybody can do fitness.

So here we go, friends.

Ready?

We're gonna start with 10 burpees.

I know it's on the easy one.

That's okay.

So we're gonna show you the different ways to do your burpees.

You can walk your burpees.

So down, step back, and if burpees are difficult for you, then you just step it back up, a little hop, or you can do it the regular way.

We go down, jump it back, add in a little pushup, and jump it up.

All right, we've got 10 of them.

Ready, fitness friends?

Three, two, one, go.

One.

Two.

Three.

Four.

Five.

We're halfway there.

Six.

Seven.

Keep breathing.

Eight.

Nine.

Last one.

Woo!

10 burpees.

Let's go ahead and roll the other one.

All right.

Now, we're gonna do 10 jumping jacks.

Ready?

Go.

One, two, three, four, five, six, seven, eight, nine, 10.

Nice job.

Let's roll again.

It's a big roll.

Okay, 10 lunges.

You can do these walking across the room or you can do them stationary.

It's up to you.

Big thing with lunges, stand up nice and tall.

We don't wanna lean forward and be wobbly.

Hold your core tight.

Big monster step forward.

Come down gently.

Tap your knee.

Make sure that your knee is in line with your foot.

We don't want it way forward.

So there's one.

Alternate them.

Two.

I'm gonna turn around and go back.

Three.

Four.

Five,.

Six.

Seven.

Eight.

Almost done.

Nine.

Last one.

10.

Nice job, friends.

Let's give it another roll.

Twenty-five bicycle crunches.

Here we go.

So go ahead.

Hop down on the ground.

Get ready.

Similar to sit ups, but this time, we're gonna do a little crunch.

Opposite elbow comes over to opposite knee and we rotate.

25 all together.

Get ready, friends.

Three, two, one, go.

One.

12.

19, 20, 21, 22, 23, 24, 25.

Nice job.

Finish up, if you haven't yet.

Oh, man.

10 pushups.

Get ready for that, friends.

On our bellies.

Fingertips out, but in line with your armpits.

Either right next to you or just out to the side, your choice.

Toes tucked in.

Hold it nice and tight and here we go.

Up.

Down.

One.

Up.

Down.

Two.

Up.

Down.

Three.

Up.

Down.

Four.

Up.

Down.

Five.

Up.

Down.

Six.

Up.

Down.

Seven.

Keep going.

Up.

Down.

Eight.

Hold your belly tight.

Up.

Down.

Nine.

Up.

Down.

Woohoo, last one for 10.

Time for another roll.

Oh, man, we got 25 bicycles again, friends.

Flip it back over.

Find a nice sit up position.

Get ready.

I'm gonna start with the opposite leg this time to even them out.

Three, two, one, go.

10.

19, 20, 21, 22, 23, 24, 25.

Finish up, if you need to.

All right, this one's going to be 10 air squats.

Get ready, friends.

Stand up nice and tall.

Find our good squat position.

So if you don't know how to do that, hands to your side, hold them out in front of you, lace part of your shoe underneath your fingertips.

Feet either forward or slightly out, if it's more comfortable.

Knees follow your toes.

So they either stay forward or to the side.

Never, ever let them come in.

Head up nice and tall.

Keep your heels down.

I know it's a lot to remember, but you got it.

Just 10 of them.

Ready?

Here we go.

Down, up.

One.

Down, up.

Two.

Down, up.

Three.

Down, up.

Four.

Down, up.

Five.

Down, up.

Six.

Down, up.

Seven.

Down, up.

Eight.

Down, up.

Nine.

Down, up.

10.

Let's go ahead and roll the die.

15 calf raises.

So for this one, we're gonna be bouncing up and down on her toes, but nice and controlled.

So we wanna use a little bit of balance.

You're gonna squeeze up and down.

We're gonna do that 15 times.

Ready, friends?

At your own speed.

Go.

Five.

10.

12, 13, 14, 15.

Nice job, friends.

Hopefully, you had some fitness fun and thanks for playing dicey with me.

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.

Bye, fitness friends.

(marker whooshing) (birds chirping) (child giggling) - [Narrator] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(gentle piano music)