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

I'm Scott Przystas, and I'm 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 going to be doing a lunge matrix using a five gallon bucket.

It can also be used with just your hands.

We're gonna get warmed up doing a couple of types of jumping jacks.

Let's start with just the basic with our arms over our head and our feet going apart and then back together.

Are you ready?

Here we go.

If you need to do just touches, we can do those as well.

Just getting the blood flow on.

You're doing great.

Keep it up.

Excellent.

Five, four, three, two, one.

And then we're gonna do some shuffle jacks with our arms crossing our bodies and our feet going forward and backwards.

All right, we're ready, set, here we go.

It can take a little bit of coordination so if you need to slow it down you can do that until you get the rhythm.

Very good, awesome, awesome.

Five, four, three, two, one.

Excellent.

Go ahead and grab your bucket.

Make sure it's next to you.

We're gonna do the first round without our bucket using just our hands on our hips, okay?

The first time through, no bucket, hands on our hips.

The lunge matrix has six different lunges to it.

We're gonna do three on one side and then do the same three using the other leg.

So here we go forward, stepping to the side, opening it up, stepping backwards, and then back home.

Good, now we're gonna go to the other side, Stepping forward, good.

Stepping to the side, excellent.

And then up and back and then back home.

Good, that's one time through.

We're gonna grab our bucket.

For this next one we're gonna reach forward.

So every time we lunge, we're going to reach forward with our bucket.

So step, reach, and back home.

Step to the side, reach forward, good.

Step back, reach forward and back home, good.

Now the other side, step and reach, back home.

Step to the side, good.

Twist.

Still gonna reach forward and back home.

Excellent, that's a good series.

Second one here with our bucket.

We're gonna reach overhead.

So every time we step and lunge we're gonna reach up over our head with our bucket.

Ready?

Here we go.

Lunge forward, lunge to the side, and twist up over your head, very good.

Other side.

Step, up over your head.

Stepping to the side, back and twist.

Buckets over your head, very good.

Okay now we're gonna twist when we step to the same side that we're stepping with.

So when I step with my right foot, I'm gonna twist to the right side with my bucket.

Let's go ahead and give it a try.

Step and twist back home.

Step to the side, twist.

Good, open it up.

Twist, step, twist and back home.

Good, left side.

Step and twist, back home.

Step into the side and back home.

Step, twist, very good.

And now we're gonna reach towards the ground with each lunge that we take.

So the bucket is gonna go towards our feet.

Here we go, right foot, stepping forward.

Reach, good, back home.

Step into the side, reach and touch, back home.

Twist, reach, touch your toe, back home.

Now with the left side, step, touch, back to our home base.

Step, touch, back to our home base, twist.

Step, touch, back to our home base.

So next we're going to be twisting opposite of how we are stepping.

So when I step with my right leg I'm gonna twist to my left.

Ready?

Here we go.

Stepping forward, stepping to the side, step to the back.

And the left side, here we go.

Twisting to the right, step left, twist right.

And stepping back, twisting right.

All right.

Our last one, we're gonna go over our head.

We're gonna go side to side with each step.

All right, here we go.

Stepping forward, buckets over your head.

One side, then the other, good.

Step into the side, buckets over your head, twisting side to side and then opening up backwards.

Side to side.

Left side, here we go.

Stepping forward.

Very good.

Stepping to the side and then stepping back.

Awesome, good, good.

All right, we're gonna finish with a downward dog, doing a couple of breathing exercises.

Let's go with our hands on the ground.

Instead of the up position of a pushup, we're gonna stick our bottom up in the air.

Take a couple of big deep breaths.

Pedal your legs to the ground.

Your heels are pushing to the ground.

Probably not gonna touch.

Pedal it out.

Very good.

And bring it forward to an upward dog.

Breathe and stretch.

Big deep breaths.

Good, come back up.

We'll do that series one more time.

Up, pedal it out.

And pushing down to an upward dog.

Big, deep breaths.

Awesome, awesome.

Sit back, you're in your heels the last five seconds.

Four, three, two, and relax.

And we're finished.

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 daily movement visit inpactatome.umich.edu.

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

We'll see you again during our next workout.

(pencil scribbles) (child laughing, birds chirping) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

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