(loud scratching) (birds chirping) (kids laughing) - Welcome to Inpact at home where we practice interrupting prolonged sitting with activity.

I am Melanie Rappelli, and this is my brother Justin Strickland, and 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're going to be doing gymnastic strength and conditioning.

So this is for anybody working our total body.

We are going to start with some gymnastics jumps starting with a stretch jump to a safe landing, stretch, safe landing, couple of times, and then tuck jumps, jump, safe landing.

Go ahead and switch to straddle jump, part, together, pull apart, together, nice job.

And get a few wacky jacks in, elbow to leg, elbow to leg.

(upbeat music) All right, nice work.

And we are going to jump into some conditioning.

First exercise we have is plank walks.

So we are starting in a plank.

And if you have paper plates you may use paper plates, that Justin's using, or if you have some sliders that works.

And we're walking in a plank, keeping our hips down and then back.

So walking forward and back try to keep your core nice and tight, try not to wiggle your hips too much.

Squeeze your core, squeeze your core, last one.

All right, nice job.

Next exercise.

We have tuck-in.

So you are seated for this one.

Hands behind you, or if you have a carpeted floor or a mat you can do some tuck-ins or v-ups.

So a tuck-in, hug your knees, or a v-up, reach for your toes.

Otherwise put your hands behind you, and we're doing tuck-ins.

A cushion would be good for this one.

Make sure you have a mat or some carpet to sit on.

All right, let's go ahead and switch to the next one.

We are doing pike pushups.

So your bottom is in the air.

Head to the floor, but please do not fall on your head.

So even a little dip is okay.

We're dipping and pushing up.

Nice job.

(upbeat music) Couple more.

Nice work.

All right.

You should feel that in your shoulders.

Next exercise, we have candlestick roll tuck jumps.

We are going to do this one with our hands for the sake of our back and tailbone.

So if you have a cushion, that would be awesome.

We're rolling down, toes are up, and then we're reaching out and jumping.

If you can add a tuck jump, that's awesome.

If not, it's totally fine.

All right, last one.

We're rolling, toes up and tuck jump.

Nice work.

All right for this one we are on our stomachs.

Get ready for Superman bananas.

So our arms are up, our legs are up, and a Superman, we're holding.

When I say banana, you are flipping over to your back.

We are going to roll to the left.

When I say banana.

We are in Superman and banana, holding, shoulders off the ground, legs are off the ground, working our core, Superman.

Rolling Charlotte's way.

Banana.

(soft giggling) Nice job.

Turn it over, Superman.

And banana.

Nice job.

Superman, banana, Superman, banana.

We're holding on banana.

And Superman.

Last one.

Hold it, hold it.

All right.

Calm down.

Nice work.

All right, we're back on or bottom.

Switching to leg lifts.

Hands under your butt or your back to help with some support there.

Legs are straight, try not to let your feet touch the floor.

Let's get 10 reps in.

Try to keep your legs straight, if you can.

Nice work.

All right, nice job, working your core.

We are going to jump into our plank challenge.

So go ahead and get into a plank position.

Try to follow along with us.

Each of us are going to pick a body part to move.

We will move it and then we will spin around and the next person will choose.

All right follow along.

We are in our plank.

Let's start with feet in, feet in, feet out, feet in, feet out, stand up, turn around, and we're back in a plank.

Charlotte is next, what do we pick?

- [Charlotte] Arms.

- [Melanie] Arms, all right, arm in, arm out, arm in, arm out, switch to the other arm, arm in, arm out, in, out, stand up, turn around, back in our plank.

Justin, you are up.

- [Justin] Leg in, leg out, leg in, leg out, leg in.

- [Melanie] Switching legs.

- [Justin] Leg out, leg in, leg out.

- And stand up and spin around.

All right, one more time.

I'll start, this time we are moving our hips.

So right hip down, right hip out, right hip down, right hip out.

Now left hip, left hip down, and out, down, out.

Stand up, spin around.

Charlotte you are up.

- [Charlotte] Head.

- [Melanie] Head all right.

Heads in, in a pike position, head out, down to our plank.

So butt up, butt down, butt up, and butt down.

Stand up, turn around.

All right, Justin.

All right, let's go ahead and move our, feet in, feet out, feet in, feet out.

Stand up, turn around.

Last one, back in a plank, elbow, right elbow to opposite or to left right leg.

Right elbow, right leg.

All right and switch to the other side.

Left elbow, left leg.

Nice work.

Trying to bounce.

Go ahead and stand up.

March it out.

Cool down.

Let's do some arm swings.

Nice work.

That was a good one.

Good total body conditioning.

Working those shoulders and our abs.

Reach for your toes.

Keep reaching, should feel a slight pull.

Nice work, and walk out, walk back in, do an arm circle.

All right, nice job Charlotte, and nice job Justin.

Good job at home.

That is it.

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.

(loud scratching) (birds chirping) (kids laughing) Support for this program is provided by, the Michigan Public Health Institute, and the Michigan Department of Health and Human Services.

(melodic music)