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

I am Melanie Rappelli, and this is my friend, Charlotte, 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 moving.

For this movement activity, we will be doing Fitness Drumming.

All you need is a couple of drum sticks, or you can use some spoons, preferably with a long handle.

And if they are plastic or wooden, that would be great.

And maybe check with your parents first, to make sure in case they happen to accidentally break, otherwise follow along with us the best you can.

And we will get started.

We are starting with High Knees.

Ready?

Three, two, one.

Here we go.

(bright music) Knees up as high as you can.

(bright music) And back kicks.

(bright music) Let's go ahead and switch to Jumping Jacks.

Here we go.

(bright music) If that is too hard, you can always stop.

(bright music) Get ready for Squat Jumps.

Three, two, one.

Here we go.

(bright music) Or just squat and tap.

(bright music) One side, lean, lunge.

(bright music) Nice work, keep it up, keep moving.

(bright music) All right, go ahead and match it out.

Let's take a rest, (indistinct) Get ready, we are gonna start again in three, two, one.

Here we go.

High Knees.

(bright music) One foot.

(bright music) And the other foot.

Nice work.

(bright music) All right, we're gonna add a spin with both feet though.

Ready?

Here we go.

Jump, jump, jump, tap.

Jump, jump, jump, tap.

Keep going, if you get too dizzy you can stop, that's okay.

(bright music) One more time.

And Back Kicks.

(bright music) All right, we're gonna do some Lunge Taps.

One side, right leg first, ready?

Here we go.

(bright music) Lunge, try to get your back knee down.

Don't let your front knee past your toes.

Feel the burn in your legs, keep it up, nice job.

(bright music) And we're switching to the other leg.

Here we go.

(bright music) Woo, feel the burn, you got it, keep it up.

(bright music) Nice job.

Bring it to the middle All right, go ahead and match it out, take a rest.

Shake it out, shake out your legs.

Arms swings.

All right, get ready.

In three, two, one.

Here we go.

Start in the middle just with some taps.

(bright music) All right, we're gonna pick it up a little bit.

Here we go.

(bright music) Nice job.

(bright music) Well, you can slow it down, stay back on your heels.

(bright music) All right, switching back to Jumping Jacks.

Ready?

Here we go.

(bright music) Nice work, you can always step it out, remember.

Nice job.

(bright music) And back kicks.

(bright music) One foot.

(bright music) And the other foot.

Nice work, keeping your heart rate up.

Let's go ahead and add a spin.

One, two, ready, go.

Jump, jump, jump, tap.

Jump, jump, jump tap again.

(bright music) One more time.

Jumping Jacks.

(bright music) All right, shake it out.

All right.

We're gonna bring it down to the floor, and switch to some abs.

Follow along, try to keep your feet up as long as you can.

Ready?

All right, here we go.

Three, two, one, go.

Starting with Mason Twist.

(bright music) Nice work.

(bright music) Switching to, X's.

(bright music) Nice job, keep your feet up as long as you can.

If you have to put them down, that's okay.

(bright music) And switching to, one hand.

(bright music) Nice work.

(bright music) You're ready for Tuck-Ins.

Here we go.

(bright music) And ready onto the leg, left leg.

Right leg, left leg, right leg.

Nice job.

(bright music) And Mason Twists.

(bright music) All right, let's go ahead and bring it up, and let's shake it out.

Nice job were reaching for our toes.

Stretch it out.

Make sure you get some stretching in at home.

Otherwise, that is all we have for you guys.

Nice job.

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.

And don't forget to fill out your daily log.

We will see you again during our next workout.

(birds chirping) (child laughing) - [Female] Support for this program is provided by the Michigan Public Health Institute, and the Michigan Department of Health and Human Services.

(soft piano music)