(marker scraping) (birds chirping) (child chuckling) - 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.

For this movement activity, we're gonna be doing a four by five fitness circuit.

So we're gonna take five different exercises, which will be five burpees or five modified burpees, five air squats, five foot of bear crawl, which I have marked out, and five foot of crab walk back and then five lunges on each leg, so that's gonna be 10 lunges altogether.

We're gonna do all of that four times through.

So let's get started and I'll explain it as we go.

So for our burpees, you can do a regular burpee, which would be hands down, jump it back, push up, jump feet up and in the air or you can walk your burpee for a modified one.

Hands down, step it back.

If you can't do a push-up, that's okay, stay here.

Walk it back up and jump it back up.

So your choice, five regular burpees or five modified burpees, whatever works for you.

All right, let's start there, ready?

Three, two, one, go.

(energetic music) One, two, three, four, five.

Excellent, our next movement is five air squats.

Stand nice and tall, hands to your side, put 'em in front, find that shoulder-with apart by having your fingertips over the laces part of your shoe.

Heels down, head and shoulders up.

You wanna get your bum down to your knees or below.

Five of 'em, go.

One, two, three, four, and five.

Excellent, next we're gonna do five foot of bear crawl.

I've put down some handy-dandy markers, so I know how far that is.

So for bear crawl, hands and feet, your bum is up in the air.

And you just walk across.

If you don't know how far five feet is in your house, just go from one side of your room to the other.

All right, the way back, I'm gonna do some crab walk.

Again, five feet of crab walk.

This time I'm on my hands and feet, my bum is still in the air but on the other way around.

So we just flipped it over.

Hold your bum up if you can and walk to the other side.

Nice job.

Our final movement in our five by five are five lunges.

Remember it's five on each leg 'cause we gotta even 'em out.

So we're gonna do 10 altogether.

We're just gonna do standing alternating lunges, big monster step forward, knee stays over your ankle, we don't want it way over your toes.

Your back knee gently touches the ground and then we push it back.

One, lunge forward, push it back.

Two, three, four, keep going, five, six, seven, eight, nine, last one.

10.

All right, friends, that is round one.

I'm keeping track of my rounds up there, so we have to do that four more times.

We're gonna go a little faster, so here we go.

Five burpees or modified burpees.

Three, two, one, go.

Two, three, four, five burpees.

Five air squats are next.

One, two, three, four, five.

Next are bear crawls.

Whoops, wrong way.

Get the other side.

Flip it over, crab walk it back.

If you get really tired in the crab walk and need to lower your bum and scooch, that's fine too.

All right, next are our lunges.

One, two, three, four, five, six, seven, eight, almost there, nine, last one, 10.

Round two done.

All right, back to the beginning.

Five more burpees or modified ones.

And go.

(upbeat music) One, two, three, four, one more, five, next are air squats.

One, two, three, four, five.

Over for bear crawl.

And flip it over for crab walk.

Lunge time, (upbeat music continues) three, four, five, six, seven, almost there, eight, nine, 10, all right, round three done.

Let's keep moving, friends.

Burpees!

One, two, three, four, five, air squats.

One, two, three, four, five, bear crawl.

Flip it over, crab walk.

All right, lunges.

Two, three, four, five, six, seven, eight, nine, and 10.

Nice job, friends.

Awesome job doing a fitness circuit, remember you can make up your own fitness circuit at home.

Pick whatever movements you wanna do, how many and pick your own difficulty.

Thanks for joining me.

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.

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

(gentle piano music)