(scratches) (birds chirping) (laughing) - Welcome to Inpact at Home, where we practice interrupting, prolonged sitting with activity.

I'm Chris, and this is Kemper and we are 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 the family.

So you can stay active and healthy at home.

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

For this movement activity, we're going to be doing lower body exercises.

We're just gonna go ahead and get started.

I'm gonna do ankle hops, Kemper is gonna be doing calf raises and we're gonna get moving today, okay?

So in this, all the workout is all lower body based, okay?

So we're gonna have a really good time.

Hope you're doing well.

Stay with me, couple more here.

You get those arms in there if you want.

And let's switch.

Alright.

Second exercise, I'm going into a squat with a straight leg kick.

Kemper is driving his knee up.

Okay, squat, reach for that toe, keep your chest up as we come down in that movement, okay?

You got this.

Here we go.

Stay with us.

(bright upbeat music) Wow.

Come on.

(bright upbeat music) Are we burning up yet, are we warming it up?

Couple more.

Let's go.

(bright upbeat music) And switch, alright?

Back to those ankle hops.

(bright upbeat music) Here we go.

You're pushing through the ball of your foot, nice soft landings.

These are one of the largest muscle groups in our body, our legs.

We're gonna get the most energy expenditure throughout our day.

So this is why movement is important.

Here we go, come on.

(bright upbeat music) Kemper, how are your calfs doing.

- Oh, of course they feel great.

- Here we go.

Three, two, one, and switch.

Alright, bring it down.

Here we go, squat.

Drive that leg straight out in front of you, and reach.

Here we go.

Don't fall over.

You got this, come on.

(bright upbeat music) Almost there.

Couple more, and rest.

Awesome everybody.

Our next exercise, we're gonna be doing some stepping lunges.

Kemper is gonna be doing a reverse lunge.

If you need, you can hold onto a chair or something like that, for balance if you don't have good balance.

I'm doing stepping, so I'm coming forward and I'm pushing off the ball of my foot.

Alternating legs.

(bright upbeat music) We're getting that heart rate up.

Come on, keep going.

Here we go.

Make sure as we come down, we're not putting the knee on the ground, okay?

And give me one more, and switch.

This next one requires a little bit of balance.

Kemper is doing both feet on the ground.

It's called the Good Morning.

He's gonna push the hips back, chest is nice and flat here.

I'm going single leg.

I'm gonna push, come down and then stand back up.

So I'm pushing my butt back, come back up.

If you don't have good balance, again hold onto that chair, push and come back up.

Couple more.

Fight it.

Here we go.

Give me one more good one, and switch.

Alright.

Back to those lunges.

Push off that front leg, really explode off that foot.

You got this, come on.

Here we go.

Keep working.

You're doing great, everybody.

Wow.

(bright upbeat music) We're working real hard today.

Give me one more per leg, and switch.

Alright.

Here we go.

Here's the balancing.

Push that butt back, and come back up nice and tall.

Push, we're hanging and drive.

Couple more.

Wow.

(bright upbeat music) How are we doing Kemper?

Are you doing okay?

- Like a million dollars of course.

- Oh, don't fall over.

Here we go.

Almost there, and relax.

Wow, everybody, wow.

Alright.

For our next grouping, we're gonna take it down onto the floor, okay?

Go ahead and get down there Kemper.

From here, he's gonna squeeze his glutes, he's gonna lift up and then bring the hips back down.

What I'm gonna do, I'm gonna come down, I'm gonna walk my feet out and then bring my feet back in.

So hips are gonna come up, walk the heels out as far as we can while keeping those hips up, and then slowly walking them back in.

If you can keep the hips up the whole time.

If you can't, you need to bring the hips back down.

That's okay.

Here we go.

Hips up, walk it out and bring it back in.

Alright, let's go ahead.

Our next exercise, we're gonna flip it over onto our stomach here, nice and controlled from here.

I'm gonna be doing Superman Hold.

So I'm gonna squeeze my glutes and lift my legs up, arms are out, Kemper just doing the lower body.

He's gonna squeeze the glutes, come up, and then nice, slow control down the way down.

You got this.

Wow.

Are we burning yet, are we feeling that?

Couple more.

Almost there.

Hold it.

Can you hold it.

Three, two, one, and flip it back over.

Nice and controlled.

Here we go.

Hips up, wait through those heels.

Walk out.

We're going this way.

Come on.

You got this everybody.

Keep staying with us.

Come on.

(bright upbeat music) Oh.

This is all lower body.

Right now we're working the backside here, we're working those glutes, we're working the hamstrings.

Almost done.

Stay with it.

Doesn't this feel great after sitting for so long?

You got this.

Almost there, and switch.

Alright.

Slowly bring it back over.

One more time, here we go.

Squeeze and lift.

Alright.

We're holding as long as we can.

If you're doing Kempers, you're just coming up and then back down and that's okay.

Stay with us.

Almost there.

(bright upbeat music) Almost there, argh!

In three, two, one, and done.

Oh my gosh everybody, slowly get up.

Wow.

Oh, I am burning, I am fatigued.

My legs got such a great workout in.

I don't know about you Kemper, but you all did great.

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 daily movement, visit inpactathome.umich.edu.

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

We'll see you again during our next workout.

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

(gentle chime)