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

I'm Judith Cureton.

This is my husband Earl and our daughter Sari.

And we're here to help you move for the next eight minutes.

You'd be surprised at what these moments of movement can do for you and the rest of your family.

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

For this movement activity, we're going to be doing kickboxing combo workout.

First, let's warm up.

Okay, we're gonna run in place for 15 seconds.

Four, three, two, and one.

Let's do the neck roll.

Halfway neck roll to both sides.

And it's for 15 seconds.

Four, three, two, and one.

Okay, swing arm hugs again.

15 seconds.

Always good to hug yourself every now and then.

(laughs) Three, two, and one.

Let's do the hip opener again.

15 seconds.

And this should get you ready to do some kicks.

Four, three, two, and one.

So we're gonna do the front kick jab, which is you're gonna have your legs shorter width, and then you're just gonna balance on one foot, and you're just gonna kick up, snap, and back.

Kick up, snap, and back.

Keep your arms up like you're protecting your face.

Kick and kick.

And you don't have to kick high.

You could kick low.

And just watch your form.

And that's the important thing.

- Form.

- Yep.

Your balance and your form.

- I have a problem with the balance.

Trying to hold myself up here though, see.

- And this actually works your legs, your abs.

- Yeah, I can feel that.

(laughs) - And three, two, and one.

Okay, so then we're gonna do the parallel arm squat, which is you've put your arms up straight.

Try to relax your shoulder as you're squatting.

- We're doing a wide squat.

- Lowering your arm.

Wide squat.

Up and down.

We're gonna do 15 seconds, up and down.

These seem easy at times, but you're gonna realize tomorrow that your body did work out.

- My legs are just not working.

- Okay.

Up and down.

Four, three, two, and one.

Okay, let's do the side kicks.

Okay?

So you gonna.

We're gonna do alternate.

We're gonna kick with your right leg, snap back, and you actually, if you have something to hit, you're hitting it with the top of your foot.

And the other side.

Okay, we're gonna do this for 15 seconds.

And like I said, you don't have to kick high.

Make sure you keep your balance and look at what you're kicking.

Okay?

Four, three, two, and one.

And here, we're gonna balance, little bit of squat down.

Okay?

And we're gonna do the cross body punch.

Keep your arms up and cross and cross.

You could snap it.

And we're gonna do for 45 seconds.

- Keep the body straight cause it's all arms.

- Keep your body straight.

- Body gotta be straight.

- You are actually going in a little bit of an angle as you punch.

Okay?

And you could challenge yourself by speeding it up, or you could slow it down.

- I like the slow part.

(laughing) Go fast.

- This also works your abs.

- The cardio going with the fast.

- Yep.

Four, three, two, and one.

Okay, so we're gonna go into back kicks now.

Okay, you ready?

All we're gonna do we're gonna balance on the legs, and we're gonna alternate.

So the leg that you kick, you kick out, and the other leg you're balancing.

You keep your arms up, kick, and we're doing 45 seconds of this.

And you're leading with your heel when your kick.

Okay, good job.

- I need some work on this one for sure.

(laughs) (muttering) Need more room too.

- Sorry.

(laughing) - That's good.

- My apologies.

(laughs) - Okay.

Keep on kicking.

You're doing a great job.

You should feel it in your thighs and your glutes.

Okay.

Four, three, two, and one.

Great job.

(clapping) Okay, so we're gonna do the uppercut punches.

So we're gonna do a slight squat.

Your arms are right on your side.

We're just gonna go up, and up, and up, and up.

And this is 45 seconds.

Okay, and this also, you could speed up or slow it down.

However you feel more comfortable.

You're doing good.

All right, everyone, just hang in there.

We're almost done.

Good job, Sari.

- Thank you.

Thank you.

(laughs) I'm a boxer in training.

- Boxer in training.

(laughing) - Very early stages.

Very early stages.

- Four, three, two, and one.

All right, let's go do our end stretch and do some shoulder hugs.

Let's do for 12 counts, okay?

Ready?

Two, three, four, five, six, seven, eight, nine, 10, 11, and 12.

And we're gonna do the leg bend again.

Four, bend your legs all the way down, far as you can.

Then straighten it up.

Do it again.

And up.

Down.

And up.

And down.

And up.

Down.

Three, and two, and one, and slowly come up.

All right, everyone, great job.

(clapping) 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 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 your next workout.

(scratching) (giggling) (birds chirping) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(mellow music)