(scribbling sounds) (birds chirping amidst baby laughs) - Welcome to InPACT at Home, where we practice interrupting sitting with activity.

I'm Tiwa Ajibewa.

- And I'm Lexie Beemer.

And we're here to help 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 gonna be doing an AMRAP, which stands for As Many Reps As Possible.

We're gonna be doing the following three movements.

So first we're gonna do 10 bounce jobs.

So we're going to go like this and really make sure we're moving our lower body.

Moving those feet, however you want.

Great job.

Good.

Then we're gonna do 10 split squats, five on each side.

So we'll start with one leg behind, one leg in front and just squat down.

You want your knee to hover above the ground.

Great job.

And then we're gonna do 10 crunches.

So we'll go down to the floor.

Check your surroundings, make sure you're not gonna hit your head on the couch.

Arms behind your head and just crunch up, 10 times.

All right, we're gonna do those three exercises as many rounds through as we can, and Tiwa is gonna be keeping track of our rounds on this board back here.

Great.

Thank you Tiwa.

Appreciate it.

- No problem.

- All right, so are you ready to get started, Tiwa?

- I think I am.

- Are you all ready at home?

Awesome.

All right- - Let's go.

- Let's go.

10 bounce job's.

Ready?

Go.

- (simultaneously) One, Two, three, four.

- Five, six, seven, eight, nine.

10.

Woo!

10 split squats!

Five on the right side!

One.

Good job.

Keep that knee and shin vertical.

Keep your knee back and not going over your toe.

Good job.

Left side, two, three, four, and five.

Great.

Now we're gonna go back down to the floor and do 10 crunches.

(heavy breaths) One, two, three, four, five, six, seven, eight, nine, 10.

Woo!

One round down, feeling good.

- One round.

- Tiwa will mark it on the board.

You guys can keep track at home on your own board or piece of paper, whatever works for you.

- All right take a deep breath in... - Feeling good.

- And out.

Ready?

10 bounce jobs, go.

- All right.

- One, two, three, four, five, six seven, eight, nine, 10.

10 split squats, five on each side.

One... - one.

- Two, check your form try to stay balanced, five and switch sides.

(heavy breaths) Make sure your legs are far enough apart to keep a stable base.

Great job everyone.

Now back down to the floor for 10 crunches.

we're gonna slow these out to catch our breath.

One ,really slow and controlled.

Feel the burn in your core muscles.

Six, seven, eight, nine, and 10.

Hop back up.

Great job.

How many rounds, Tiwa?

- That's two rounds.

- Two rounds.

Keep it up.

Keep it up.

See how many rounds we can get.

- All right.

- All right, let's keep going.

Ready?

10 bounce jobs.

One, two, three, four, five, six, seven, eight, nine, 10.

10 split squats, five on the right side.

Two, three, four, five.

Good.

Slow and controlled, so you can keep your balance.

One, two, three, four, and five.

And back down to... - wonderful.

- the ground for crunches.

Great work.

(soft music) Three, four, five, six, seven, eight, nine, 10.

Woo!

Great round.

Great round.

- Three rounds.

- Feeling good, feeling energized.

(soft music) All right.

Three rounds down.

- All right.

- How you feeling Tiwa?

- I'm doing well, I'm feeling good.

- All right, let's go.

10 bounce jobs.

Ready?

Go.

One, two, three, four, five six, eight, nine, and 10.

10 split squats.

- One, two, three, four, five.

- switch sides.

- One, two, three, four, five.

- Keep it up, back to crunches.

(upbeat music) Feel the burn.

(upbeat music) Three, five, (upbeat music) nine, and 10.

Woo!

Let's go.

Great job.

- Four rounds.

- Four rounds down.

Let's try to get another one, try to get another one.

How many do you guys think we can get at?

- I'm thinking maybe six.

- Maybe six?

All right, - Maybe seven.

- let's try.

- All right.

- Ready?

Go.

One, two, (both panting) eight, nine, 10.

10 split-squat.

- one, two, three, four, five.

- Switch sides.

- One, two, three, four, five.

Woo!

10 crunches.

(heavy breaths) Keep it up.

Finish strong.

- One, two, three, four, five, six, seven, eight, nine, 10.

- Woo!

All right, last minute.

Let's try to get another round, round six, here we go.

- All right.

- Finish strong.

- Let's finish strong.

- one, two, three, five, six seven, eight, nine, 10.

10 split squats.

- May you slow this one down?

- Two,.. - A little bit.

- Three, four, five.

Switch sides.

One, two, three, four, five.

10 crunches, finish strong.

Keep it up.

Keep it up.

One, two, three, four, five, six, seven, eight, nine, 10.

Great job.

Catch your breath, shake it out.

Shake it out.

Great job everybody.

- I hope you enjoy 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 movement, visit inpactathome.umich.edu.

- Now, don't forget to fill out your daily log.

We will see you again during our next workout.

(scribbling sounds) (birds chirping, amidst baby laughs) - [Narrator] support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(upbeat music)