(birds chirping) (kid laughing) - Welcome to InPACT@Home, where we practice interrupting, prolonged sitting with activity.

My name's Kemper, this is Claire, 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 that you can stay active and healthy at home.

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

For this movement activity, we're going to be focusing on our mood and mental health.

Before I jump into that, let's get warmed up, follow Claire for some high knees, follow me for some lower knees to get the body flowing and get your mind right.

So exercise, isn't just beneficial for your body, it is incredibly beneficial for your mind and your mental health.

Endorphins are released after you exercise, which you'll notice at the end of this eight minutes.

- Oh.

- Okay.

So trust me, try to elevate the heart rate, try to get the blood flowing, and try to get yourself to sweat a little bit.

Keep going.

Everybody's doing great.

Couple more seconds here.

And then we will transition into exercise two and rest, awesome.

Exercise two will be a reverse lunge with rotation at the bottom.

So if you watch Claire, we're gonna step back with one leg, weight's going to be in that front heel.

Claire's going to rotate over that knee contracting the abs, working a lot of the lower body muscles.

If you're with me, we're gonna take the rotation out and we're simply going to step back and then up, again, making sure that knees are behind the toe and squeezing our glutes and hamstrings at the top.

Trust me, when I tell you, if you make this a daily routine, or a semi partial regulated habit, you will feel better at the end of your week, which could help in school.

It could help in relationships.

It could help in your self-esteem and confidence.

A couple more here.

Last one, big inhale, exhale, rest.

We're going back to those knees.

Again, continuing to get the heart rate up and blood flowing.

Y'all are doing great.

- Oh, oh.

- Stay with it.

If you have more space than your living room, feel free to run around the house.

Just don't leave us, keep your TV on, okay?

Almost there, almost there, a couple more seconds.

Again, we're landing softly, abs are tight.

Keep those arms pumping, ready and switch back to the lunge.

Stepping back, up, squeezing your quad, squeezing your glutes, making sure your knee is staying at or behind your toe.

You might notice your heart rate elevating relatively high right now, which is okay.

That's normal.

Keep up the good work.

Try to push yourself here, okay?

Notice when something's difficult.

Notice the thoughts that are going on in your head.

Are you enhancing your abilities to do it, or you're talking badly to yourself.

Try to switch the tone in your mind when you're doing something challenging.

Couple more seconds here.

And the last lap, give me one more, rest.

Beautiful job.

Next group of movements.

We will do ankle hops to start.

If you're watching Claire, she is jumping up on her toes landing softly.

Think about like when you're skipping rope, okay?

This is working the calves pretty intensely.

If it's too much, we're gonna take it to a standing calf raise with me.

Just make sure your core is tight.

You're taking your time on the way down and you're cushioning the landing if you are jumping.

Last thing we wanna do is get injured, doing this.

So just go at your own pace.

Do what you can.

Y'all are doing great.

Y'all are doing great.

You could see my heart rate elevated right now.

I'm getting a little fatigued.

I'm there with you, I understand.

Almost there.

Couple more seconds, and rest right now, switch to our next movement.

This is going to be a modified stinks push up.

Don't ask me why it's called stinks, I do not know.

But from here, Claire is gonna get on to her hands and knees, elbows are in close.

She's going to extend her elbow up, squeezing her tricep, which is the back of the arm.

And then slowly lowering down.

If that is too difficult for you, we're gonna take it into a modified pushups.

So we'll be on our knees here.

Hands about shoulder with apart.

We're gonna sink our chest down.

I didn't come all the way back up.

Big inhale on the way down, exhale on the way back up.

Great.

Take your time.

Take your time.

Slow on the way down, try to come up forcefully on the way up.

We have one more lap here and rest.

Switch to our next movement.

We're going back to our ankle hops.

If you're with me, we're going back to calf raises.

Now you're probably sweating a little bit.

(Claire chuckling) You're probably sweating.

Am I right Claire?

Claire's sweating a little bit, I'm sweating too.

We're with you on this.

We're almost there.

We're over halfway with this routine today.

We have about five seconds left before we get back into our pushups, three, two, and one, back down to our pushups.

Last time with us everybody.

Y'all are strong right now.

And I will tell you, if you continue to speak to yourself in a positive manner, you will start believing it.

And when you start believing it, your actions are gonna change.

And when your actions change, that's how you change your whole world.

Okay?

So take your time.

Good.

Good, everything's tight, core's tight.

Couple more laps left.

Last one here, and rest.

Awesome, awesome, awesome.

Get water if you need to, but watch this last sequence of movements.

Claire, will be doing our bicycle crunch, okay?

Legs are gonna be up.

She's gonna bring her opposite elbow to me, keeping her lower back gymnast to the ground.

From here, we're working on our abs a lot.

If that's too much for you, take it to a twist crunch.

Lower back is down.

We're going to take our shoulder to the opposite knee and then bring it all the way back down.

Stay with us here, working on the core.

Okay?

Exhale when you come up, slow on the way back down, continue to breathe, continue to breathe.

Beautiful work, beautiful work.

We have a couple more laps left in the tank.

I know you're fatigued.

I'm gonna ask you to stay with us and switch.

Last moment, Claire is gonna go into a modified plank up.

So we're gonna be back into that hands and knee position.

Claire is going to push herself up into a modified push-up position and then back down.

If that's too much, stay here with me, we're going to hold this position.

We're gonna kick our leg back, squeeze our butt, and then back down.

Pick the leg back, squeeze the butt, back down.

Again, we're exhaling as we exert.

So my leg goes back.

I'm gonna squeeze my butt and my abs staying tight the whole time.

One more lap here, blow it out and rest.

Come back up.

Beautiful job, everybody.

Great work.

I hope you enjoy today's movement and break, InPACT@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 will see you again during our next workout.

(birds chirping) (kid laughing) - [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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