(pen 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 activity, we're going to be using a jump rope for some strength training.

We're gonna get warmed up by doing some arm circles going forward.

Start with some big ones and then move into some smaller arm circles.

Good, five, four, three, two, one.

Let's go backwards.

Start big.

Excellent, get nice and loosened up.

And then go a little bit smaller and quicker.

Four, three, two, one.

And now I'm gonna have you take your right arm and go underneath your left.

And try and get your palms to touch it's a good stretch for your shoulders.

We're gonna be using your upper bodies today.

Good, five, four, three, two, one.

Very good.

Now we're gonna take our left arm, go underneath your right and push your palms together.

And lift up if you can.

Good stretch little shoulders.

Five, four, three, two and one.

Good.

With your rope we're gonna put them on the ground in a circle.

We have some different challenges we're gonna try today.

The first one is we're gonna try four limbs.

So both hands, both feet touching outside of your circle.

So let's go ahead.

Whatever that looks like for you.

You have your bottom up, bottom down.

Ready and begin.

It'll hold it there try and go on your toes if you can.

If you wanna try it in the up position of a pushup.

Arms wide, arms together, whatever you want that to look like for you.

Very good hold it right there.

Good arm strength, good upper body strength.

Excellent.

Up and hold for five, four, three, two and relax.

Good.

The next one we're gonna have three limbs touching on the inside of our circle and one limb touching on the outside.

So it'll look something like this or whatever you'd like it to look like.

Up and hold, ready and begin.

Three inside, one out.

I chose to do one arm out, both feet in and one arm in.

Belly is off the ground.

Looking awesome.

Nice and strong, keep breathing.

Very, very good.

Five, four, three, two and relax.

Good, good.

Next we have one in and three limbs out.

So I'm gonna choose one foot to be in and the other foot out in a push up.

Ready and go ahead and hold.

One limb in, three out.

Very good belly is facing down on all of these.

Good.

Hold it, keep breathing, whatever that looks like for you.

Ready, five, four, three, two and one, relax.

Next we have two limbs in and two limbs out.

I'm gonna go back to my arms be on the inside and my feet on the outside.

So hold it here and up and let's go.

Here we go.

Good you're looking, feeling strong.

Keep breathing.

Your hands can be wide to make it a little easier same with your legs.

If you want more of a challenge, hands and feet can be together.

Five, four, three, two, one.

All right.

Last one of this series we have, we're gonna do one limb out and three limbs in.

One out, three in let's give it a try here.

I'm gonna put one foot on the outside and two hands and a foot on the inside.

Ready?

And here we go.

And have a lunge position.

Exercise gives you a little bit of flexibility to be creative.

Five, four, three, two and one relax.

Very good.

Our second series of these, our belly is always gonna be facing up for all of these exercises.

So very similar movements but our belly is facing up.

The first one we're gonna do is we're gonna have four limbs touching the floor outside of our circle.

So it'll look something like this.

You're kinda hovering over it.

Ready and begin.

Very good.

Belly is facing up.

And to make it easier your legs can be a little bit wider.

Keep your bottom off the ground, belly facing up.

Four, three, two, one and relax.

Good, take a little break.

Our second challenge here we're gonna do four limbs touching on the inside of your circle.

Four limbs touching on the inside so a little bit closer.

Ready.

Shake it out a little bit.

Three, two, one and up.

Here we go.

Bottom is off the ground, belly is facing up.

Keep breathing.

Awesome, awesome.

Five, four, three, two, one.

You're doing great.

Keep it up, keep it up.

Shake it out a little bit.

Next challenge, three limbs touching on the inside.

So I'm gonna put two arms and a foot on the inside and one leg on the outside.

So ready?

Up and hold, here we go.

Belly is facing the sky at three limbs in, one out.

Arms might be getting a little tired but you're strong.

Keep telling yourself you're strong.

You're doing awesome.

Keep breathing, get your belly up to the sky.

Awesome, awesome.

Five, four, three, two, one.

Very good.

Last one, we have two limbs on the inside and two on the outside, whatever that looks like for you.

Belly is facing the sky.

Shake out your arms.

Ready, gear up for the last one.

Last one, best one.

Here we go up and hold.

Belly is facing the sky.

Two limbs inside, two limbs outside your circle.

You've got it.

Keep it up.

Doing great.

Five, four, three, two, one and you've finished.

Great job.

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 inpact@home.umich.edu.

Now don't forget to fill out your daily logs.

We will see you again during our next workout.

(pen scribbling) (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)