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

I'm Samantha Wins-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.

(upbeat music) For this movement activity, we're gonna be doing fitness on the fly, so I've taken a moment and I have pre-written down a bunch of fitness activities for us, and they're all inside my handy dandy jar.

You can put them in a bucket, you could just stick them in a pile on the floor.

I like to keep them in the jar.

It's kind of fun to reach in, like you're getting a cookie, some type of a treat and reward.

So, let's go ahead and put it down and we're just gonna reach in and do whatever the fitness on the fly jar tells us to do, so let's try it out, friends.

Reaching in, good mix.

Here we go, I'm gonna open it up.

Our first one is 10 jumping jacks.

All right, friends, get ready.

We want to make that really big star and then nice and straight together.

10 of 'em.

Three, two, one, go.

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

Excellent, let's try another.

The jar says 10 lunges.

So that's gonna be five lunges on each leg.

When we're taking our lunges, we want to alternate them.

We're gonna do these stationary so we don't have to wander around the room.

Big monster step forward, keep your knees over your feet.

We don't want them way out here in front of your toes.

Nice and tight, your back knee gently touches the ground, so it doesn't get hurt, and then push back up.

All right, let's go ahead and try these together.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine, last one.

And 10.

Nice job.

Back to the bucket.

Here we go.

10 seconds of planks.

All right, down we go.

I will time us.

You can go into full plank or you could be on your elbows for half plank.

Just remember lift your body up.

Three, two, one, go.

Hold yourself nice and tight.

Keep breathing.

And 10, come on down.

Let's check out what the jar has in store next.

We have five dips.

So, if you're gonna do dips, find a couch, find a chair.

We're gonna take our hands, stick 'em behind us, hang onto the edge, feet out, and we're just gonna lower ourselves down as far as we can, and then back up.

If you can't go very far, that's okay.

If it's really hard, bend your knees, help you out.

So five of 'em.

Ready, friends?

Go.

One.

Two.

Three.

Four, one more.

And five.

Nice job, gonna work out those triceps a little.

Next one is 10 squats.

All right, so let's go ahead and find our stance for an air squat.

We want our feet to be hip width apart.

So stand nice and tall, hands down next to your sides.

Moving just slightly forward, put where the laces part of your feet would be underneath your fingertips, and now we're good.

We want our knees to follow our toes, so either forward, or if it's a little more comfortable, slightly out.

We never ever, ever want 'em to come in.

So stand up nice and tall, heels on the ground, and we have 10 of these.

Ready, go.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine, one more friends.

And 10.

Nice job.

10 mountain climbers.

So in order to do a mountain climber, we're gonna be down back by that plank position, you're going to bring your feet up nice and high, and then you can either walk it back and switch, or you can jump it and switch.

I'm going to jump it, but it's up to you, which ones you want to do.

So we have 10 of them, five on each leg.

Ready friends, and go.

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

I know if you walk 'em, it takes a little longer.

Next we have five X jumps.

So this one is kind of like a jumping jack, but instead of landing in the star position on the ground, we're gonna make a star in the air and then bring our feet back down.

So here's what it's gonna look like.

All right, so a big X jump.

Ready?

Five of these, and go.

One Two.

Three.

Four.

Five.

Nice job.

Next, we have 10 high knees.

So for the high knees, we're going to get our knee up as high as we can, and then we'd switch to the other side.

If you want to just march it out as high as you can go, that's fine.

If you can do it at a higher intensity level, then do it where we jump it.

Okay?

10 of these altogether.

Three, two, one, go.

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

Nice job.

Back to our fitness fun.

Oh man, what do we got next?

We have 10 crunches friends.

You can do crunches or you could do full sit-ups, your choice.

What's the difference?

A crunch is just the shoulders off the ground, which is fine, or you could do the full sit up.

Up to you.

So let's go ahead and get ready.

10 of 'em, three, two, one, go.

One.

Two.

Three.

Four.

Five.

Six.

Seven, keep going.

Eight.

Nine.

And 10.

Okay, keep going friends.

We're doing lots of fitness activities.

I know you're getting tired.

We have five frog squats.

Let's go back to our squat position, and we're gonna go down, but this time, instead of just standing up, we're gonna jump up.

All right, so it'd be down and up, and we just keep going.

So here we go.

One.

Two.

Three.

Four.

And five.

That was a lot of fitness fun.

You can do this at home.

Just write down different things, put 'em in a pile, and have your own fitness on the fly.

Great job, friends.

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 etching) (birds 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)