(pencil scribbling) (child laughing) - Welcome to InPACT@Home, where we practice interrupting prolonged sitting with activity.

I'm Scott Przystas, and I'm here to get you 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, we're going to be using a jump rope to perform some jumps in movement patterns.

I tied together some plastic bags, but you can use anything you have at home, a rope, a string, whatever you have available.

We're gonna start by getting warmed up with some marching shoulders.

We're gonna go right arm to our left foot.

So it'll look like this.

Here we go.

(upbeat music) And kick that leg up there.

And tap your toes.

Excellent, five, four, three, two, one.

And then we're gonna do some heel taps, okay?

We're gonna start by tapping our heels.

We'll start at jogging pace.

Very good, you can go a little quicker if you need to, three, two, one.

All right, our movement, we're gonna start with our rope on the ground.

We're going to gallop alongside the rope, so let's start at the end, gallop with one foot in front of the other, get to the other end, and switch feet to come back.

Ready, and here we go.

Step in together.

It's a great movement pattern, right alongside the rope.

Five, four, three, two, one.

All right, our second movement, we're gonna side slide, so we would like to put our hands out to the side, we're gonna step together without crossing our feet.

We can start at a walk and then we can pick it up to a jog.

Ready, set, here we go.

Again, right alongside your rope.

Bending our knees.

Good position to think I'm a basketball player.

Five, four, three, two, one.

Very good, now this is straddle jump, we're gonna put one foot on one side, keep the other on the other.

We're gonna jump and switch as we move down the rope.

Ready?

And here we go.

This takes some coordination, and we're trying not to touch that rope.

Once you get to the end, come on back.

Five, four, three, two, one.

All right, last one, this set is a skier jump.

Okay, we have our feet together, going side to side, back and forth over the rope.

You ready?

Here we go.

Once you reach the end, we're gonna turn around and come on back.

You can go a little quicker, like you're racing down a mountain.

Five, four, three, two, one.

Awesome.

Now we're gonna put our rope in a circle.

We're gonna start, our first exercise is jumping in and out of our circle with two feet.

Two feet in, two feet out, ready?

And here we go.

(upbeat music) Going backwards back and trying not to touch that rope.

Awesome job, you guys are doing great.

Five, four, three, two, one.

Okay, now we're going from two feet to one foot.

So kind of like a hopscotch.

Two feet, one, to two feet, ready?

And here we go.

You're doing awesome, keep it up.

Two feet, one foot, two, one, awesome.

Our next one is a jog going around your circle.

So just a nice, easy jog.

No jumping in this one.

Here we go.

You got it.

Great job, five, four, three, two, one.

All right, last one in this set, we're gonna be leaping over our rope.

So a leap, you're gonna run and leap over without touching your rope.

So you get a good running start and see how many leaps you can get in 30 seconds.

Ready, set, here we go.

Get a good running start, leap.

Oh, without touching that rope.

Run, leap up one foot, land out the other, three, two, one, all right.

Great job, last one, we're gonna have our ropes in our hand now.

We're gonna do the side swing, so bringing the rope to the side of our body.

Ready and go, this is a good spatial awareness activity.

Great job, side to side.

Good for your arms.

Building some rhythm.

Five, four, three, two, one, awesome.

Our next exercise is called the self helicopter, where you're gonna grab both ends of the bag with one hand, spin it in front of yourself, and as it comes around, go ahead and jump over it.

You can use one foot or two feet to jump over it.

Ready?

Here we go.

Five, four, three, two, one.

Awesome.

Next we have a basic forward jump, gonna start with the rope behind us.

We say throw it, we see it, and we jump over it.

Let's see how many jumps you can get in.

Ready, set, here we go.

Starting with that rope behind you, throw it as hard as you can, jump on two feet landing on two feet, five, four, three, two, one, whoops.

Our last one we have is a basic backwards jump.

We're gonna start with our rope in front of us, throwing it behind us now.

All right, so a little more challenging.

Do your best, ready?

And here we go.

Oh.

You got it, keep it up, this has been great workout.

Three, two, one.

Awesome, great job, you've finished.

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 logs.

We will see you again during our next workout.

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

(upbeat music)