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

I'm Michelle Van Duyn 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 that 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 some jump roping.

If you don't have a jump rope that's okay.

For our warm up, If you do have a jump rope, we're gonna put it down and we're gonna run around it.

We're just a jogging, getting our heart rate up, getting our legs loose can even do some fancy stuff like this, but we're going around that jump rope for 30 seconds.

Nice job.

We get ourselves a little dizzy here too.

Keep going for five, four, three, two, and one.

All right, since jumping involves a lot of calf muscles we're gonna stretch them.

So, get into a plank position, I just want you to switch, raising your heels, Sort of calf stretch.

You can hold it, should feel really nice, loosen up those calf muscles I can do this the whole time.

This is great.

Keep switching them, hold it for a little bit longer it feels a little bit tight.

We're gonna keep this for three, two and one.

All right, let's get into our basic jumps.

So, first one is called a basic bounce.

If you don't have a jump rope all you gonna do is just jump up and down on two feet and you can even pretend to have a jump rope, right?

So this is our modified version.

If you're not good at jump roping, just do this.

If you have jump rope, and you want to try the basic bounce, pick it up, drop behind you and just little jumps.

You can go nice and slow, you can go a bit faster like a speed jump.

It's up to you.

You make a mistake.

If it gets caught on your foot just put it in the back and try it again.

Okay, so light on your feet, little jumps.

You're doing great.

Again if you don't have a jump rope, then just pretend with your hands.

Oops again, if you make a mistake.

We're all human, it's fine.

You're still out there working hard.

Keep going for five, four, three, two, sneak one more in there, one.

All right, the next one is a single legged hop, if you don't have the jump rope, gonna choose a foot balance on it.

We're just gonna jump up and down, right?

And you're gonna feel this right away and that calf muscle that we just stretched, right?

Nice and easy, okay.

If you have your jump rope, open it up and same leg, just jump on that.

Try to land on the ball of your feet, so you're not doing these big plank, plank jumps, okay?

And we're gonna switch.

So whatever foot you were not jumping on, use the other one.

Nice little jumps.

Again, to pretend to have a jump rope in your hand.

Again, very small lean on the ball of your feet.

If you have a jump rope you should already be jumping on that foot.

Again you might be better at one foot than the other depending on your foot if you're left footed or if you are right footed.

Okay, I'm gonna go back to no jump rope for a minute and just nice and easy.

Okay, for three, two, and one.

Well done.

We're gonna take a quick breather once you stretch your quads.

So pick up one foot, hold it.

Just take some deep breaths.

Let your heart rate come down a little bit.

You're working really hard.

We're gonna switch legs though a deep breath, find your balance.

If you can't find your balance then, just try again.

Take a real quick drink of water and get ready to go back into it.

(upbeat music) If you need to stretch out your calf muscles you can kinda stretch them out this way as well.

All right, our next jump is called the skier.

If you don't have a jump rope, that's fine.

We're gonna go side to side.

So, pretend you have your skiing poles, jump, jump, side to side.

If jumping is hard for you you can just walk it out and you add those arms, just push them right back.

If you have your jump rope then you're gonna jump left to right, laterally, right?

So jump to the side, jump the side.

Whoops, and again, you're not perfect.

You can make mistakes (chuckles) Just keep trying.

Your legs are playing tired at this point anyway.

They get caught on your pony tail, that's fine too.

Here we go.

Just gotta find your rhythm.

Here you go.

Side to side.

All right, keep going a couple more, you're back in that walking stage then pretend you have that rope or back in that hopping.

We'll stay here for a couple more seconds, we'll move on to the next one.

Great job everyone.

Push through it.

This is a huge leg workout.

Three, two, one.

All right, next one is called the scissors jump.

With the jump rope might be a little tricky or we can always do it without one.

So, one foot in front of the other.

You're going to jump and switch, switch, switch, switch add in your hands, just like this, right?

If you wanna go faster bring a little bit more energy burn some more calories, that's fine.

Now, with the jump rope, looks something like this.

I would start in your basic bounce and then switch to your scissors jump.

And you get that rhythm before you try it with the jump rope, okay?

Great job.

You're doing great.

(jump rope tapping) Keep going, remember to breathe.

You're almost done, if your legs get too tired, take out that jump rope, go back to the slower jumps.

Keep going for five, four, three, two, and one.

Take a breath.

All right, before we just stop first gonna tap our legs.

Side to side.

Take some deep breaths.

That was not easy, and you guys did fantastic.

We'll go back into those calf stretches.

Something should be on fire at this point.

Make sure your hands are below your shoulders.

'cause mine we're not, gonna hold it for three seconds, switch it and come up.

Great job.

I hope you enjoyed today's moving break InPACT at Home is a chance to apply the skills that 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 scribbling) (child laughing) Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(piano music playing)