(pencil scratching) (child giggling) - Welcome to Inpact at Home where we practice interrupting prolonged sitting with activity.

I am Melanie Rappeli and this is my friend, Charlotte and Landon.

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 healthy and active at home.

So go ahead, get up, and let's get moving.

For today's movement activity, we're going to be doing a gymnastics warm-up and stretch.

All you need is some space, so whether that's on a carpeted floor or if you have a mat that you can pull out, that would be awesome.

Otherwise, let's get started.

Get warmed up, start jogging in place and switch to some high knees and butt kicks.

Let's go ahead and do some Wacky Jacks, so elbow to leg.

If you need to slow it down like this, that's okay.

Nice job.

Jump rope.

All right, and we're going to jump into some gymnastics jump, jumps.

Just be careful, make sure that you land with bent knees, so you don't hurt your knees.

So whenever you jump and land, bend your knees when you finish.

All right, starting with some stretch jumps, we're reaching for the ceiling, landing in a safe landing.

Perfect, let's do that five times.

Good work, stretch tall, safe landing.

Try to stay nice and tight when you're in the air.

Nice and squeezed.

Keep going.

All right, nice job, that was five.

All right, we're switching to tuck jumps.

So knees up, tuck, safe landing.

Five times.

Knees up, safe landing.

Awesome.

Soft landing.

Try not to annoy your family or your neighbors.

Soft feet, land on your toes.

Good work and switching to straddle jumps.

So legs are going apart, back together to a safe landing.

Nice job.

Good work.

Reach for your toes if you're able to.

Nice job.

And switching to a pike jump.

Charlotte, go ahead and show what a pike jump is.

Nice, reaching as far as you can.

If you get them up just a little bit, that's perfectly fine.

Five times reaching.

Good work, good work.

All right, split jumps.

So one leg in front.

Charlotte, go ahead and show us a split jump.

Perfect, nice safe landing.

Let's do five times on each leg.

One in front, one behind, back together, safe landing.

Perfect, good work.

If you can get your legs straight in the air, that's awesome.

Working on our flexibility and our strength.

Nice job, is that both sides?

Awesome, switching to half turns.

Arms are by your side.

We're turning one way and turning back the other direction.

Go ahead and turn one way, tight, tight, tight, and back the other way.

Awesome.

All right, if you would like a little more of a challenge, your arms are up and you're doing a full turn spinning all the way around.

Try to stay nice and tight.

Arms up.

Or you can stick with the half turn.

That is perfectly fine.

Nice full turn, Charlotte.

Couple more in there.

Awesome work.

All right, hitch kicks.

So Charlotte, hands on your hips.

Boys, you can keep your arms down if you would like.

It's kick, kick, nice and squeeze, pointing our toes.

Kick as high as you can.

Kick, kick.

Nice work getting those legs up there.

Awesome.

All right.

And assemble.

We have one leg lifted arm circle.

You're jumping to two feet and then jumping again.

Charlotte will be doing the advanced version.

Landon will slow it down a bit, if it's a little too much.

Nice job.

Good work jumping Charlotte.

Good Landon.

Arms circle backwards, jumping to two feet.

Working on some coordination here.

Nice job.

All right, last one.

All right, we're finished.

Go ahead and sit down.

We are going to start in a straddle position and start stretching.

Point your toes if you can and we're reaching to one side.

Nice job, you should feel a slight pull behind your leg, in your hamstrings.

Awesome.

And the other side.

Try to point your toes if you can.

I know it's a little difficult if you're wearing tennis shoes.

And try to keep your knees facing the ceiling, if you can.

All right, down the middle If you have somebody who can give you a slight pull, you'll give them a nice gentle pull to feel the stretch.

Good work, reaching as far as you can.

All right, switch to a pike.

Pointing our toes and reaching for our feet.

If you can get your nose to your knees, that's awesome.

You're extremely flexible.

If not, just reach until you feel a slight pull behind your legs.

You might feel it in your back a little bit.

And flex your feet, grab your toes.

Or as far as you can, if you're here, that's totally fine.

We're reaching.

All right, nice job.

We're going to switch to hip flexor.

So one leg in front leaning our hips forward.

As far as you can, do not let your knee pass over your toes.

Good job, chest is up tall.

Go ahead and straighten your leg.

Reaching for our toes.

You should feel it pull in your hamstring, behind your leg.

Awesome, go ahead and slide that foot out as far as you can into your side splits.

One hand on each side, if you can't get all the way that's perfectly fine, just until you feel a slight pull.

My knee is tight.

One hand on each side, chest is up.

Good work, good work.

All right, we're switching to the other side.

Hip flexor.

Leaning our hips forward, until you feel it pull.

Good work.

All right, straight leg and reach.

And go ahead and slide it out into your splits, as far as you can go.

Chest up tall, knee tight.

And let's switch over to middle splits.

Hands in front of you.

Nice work.

And lastly, let's finish with a bridge.

Go ahead and lay on your backs, Landon, Charlotte.

And we're pushing up in a bridge.

Hands and our feet.

If you've never done this before, please make sure somebody is there to help hold your back.

A mom or a dad or a sibling if they're nice, hopefully.

Holding as high as you can.

Feet are together if you can.

All right, go ahead and come down, rock it out.

Grab your knees, rock out your back.

Nice job and that is it.

Nice work.

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.

(pencil scratches) (child giggles) - [Narrator] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(piano music)