(logo scratching sound) (birds chirping) (child laughing) (hiphop upbeat sound begins) - 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 a Lower Body Cardio Circuit.

So for the first exercise, we're going to do a lateral lunge and knee up.

So first we're just gonna start with our right side.

So we're gonna turn to the side here and then we're gonna take our right leg and we're gonna step to the side and then do a half squat over and then come up and bring our knee to our elbow.

Just like this.

Yep.

So we'll go ahead and get started.

Go ahead and join us at home.

Good job Tiwa.

- Thank you Lexie - So we're making sure to keep our chest up.

Good.

Yup.

And this really works on our balance as well.

So go at a speed where you can stay stable.

Good job.

Great job.

You should feel this in your quadricep muscles right here.

Five seconds.

Keep it up.

Keep going, keep going.

Great.

Good job.

- All right.

So now pretend to jump rope.

- So picking up for 10 jump rope.

Cause we're inside.

- Go at your own speed.

- We're doing some synchro.

- Yeah And you can switch it up too, by doing one leg, just like this great.

Or two legs, just like this.

Doing great Lexie.

- Thank you.

- Five seconds.

Three, two, one.

- Good job guys.

We're just gonna take a little second to catch our breath.

We're gonna go into the next exercise.

(heavy breaths) It's gonna be right-side split squats.

So we're gonna have our left foot in front, our right foot behind us, but still keeping hip with the part so that we are able to keep our balance.

And we're just gonna squat down till our knee hits the ground or hovers right above the ground.

We'll go ahead and do that.

So go ahead.

We're just staying on our right side.

Go at your own pace.

(heavy breaths) - Good job.

- You're doing great.

Al right.

This also works on your balance a little bit.

So you wanna make sure that you're shoulder width apart and really balanced.

- Great job.

Five more seconds.

So we're gonna switch to the left side.

Ready switch.

So we have her right foot out in front, left foot behind us, just squatting down and make sure that your knee is just right above your shin.

Should be a straight line.

- You're doing great.

- Good job.

Go ahead and check your form at home to make sure you're doing it correctly.

(heavy breaths) Good job.

Five seconds.

Keep it up.

Great job.

- Okay, now let's do some burpees.

First you wanna make sure you go down into a pushup position, just like this, and then go up just like that.

- Good.

And for a modified version, you can just stand up afterwards.

You don't have to do the jump.

Good job.

- Just like that.

I'm doing the modified version.

- Good job.

The goal is to just keep moving, and time.

Great job.

Next we're going to do air squats.

So we're gonna start with our feet shoulder width apart and make sure our chest is up.

Our heels are planted into the ground and we're gonna squat down below our knees and back up, making sure we're keeping our chest up the whole time.

Good job.

Just try to do as many as you can.

- And feel free to extend your hands just like this too when you go down.

- Great job Tiwa.

- To help your balance.

- Great job keeping your chest up.

Don't forget.

Keep those heels in the ground.

Push through the heels.

Five seconds.

Keep it up.

And time.

Good job.

- Perfect.

So now we'll do some alternate lunges.

So take your right foot and go out just like this and then alternate with your left foot.

- Good job.

And again, we're keeping our knee in line with our shin.

So it's one straight line.

- Then go at your own pace.

- We are keeping our knee behind our toe.

We don't wanna go over our toe in this exercise.

Keep everything in a straight line.

- And make sure you're taking some good breaths in between your lunges as well.

Great job Lexie and great job everyone.

- Good job everybody at home.

- All right.

- Doing great.

- Five seconds left four, three, two, one.

Great job.

So now we'll go back to the beginning and we'll do some left side lateral lunges.

- When we were stepping to the side, bringing our knee up to touch our elbow.

Great job.

Keep it up.

- Make sure you're keeping your balance and going at your own pace.

- Great job.

- All right.

Five, four, three, two, one.

- Great job guys.

- Great job everyone.

- We're just gonna do a few cool down stretches to end this exercise.

We're gonna start with the quad stretch on your right side.

Good job.

Couple more seconds.

We're gonna switch over to our left side.

Good job.

Try to keep your balance.

We're gonna do a toe touch for the last five seconds.

- Reach down as far as you can.

- Great job.

Three more seconds.

Great job.

- 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 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.

(hiphop upbeat sound ends) (logo scratches) (birds chirping) (child laughing) [Narrator]- Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(lively piano sound)