(child giggling) - Welcome to InPACT@Home, where we practice interrupting, prolonged sitting, with activity.

I'm Jess Buckley, 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 activity, we're going to be doing a movement flow.

But first, let's get warmed up.

So I want everybody to lay down, the middle of the room.

All the way flat, and then go ahead, get up, all the way to standing, all the way back down.

We're gonna get up again, but this time, we're gonna do it differently, than what you just did.

So, if you used your hands, maybe this time, you don't use your hand.

Come all the way up to standing.

And then all the way back down.

And if you did your right side, maybe this time we go to the left side.

Push yourself up, and then all the way back down.

Every single time, we're finding a new way, to get up.

Let's do a couple more.

All the way back down, all the way up maybe we don't use our hands woo.

And let's finish, last one.

All the way up to standing.

Awesome job.

I'm feeling warm.

Okay.

Next movement, called a loaded beast.

We're gonna finish in a quadruped.

So two different components.

Quadruped is kind of like a tabletop.

So, straight arms, out in front, but our knees are up off the ground.

So this is where we're gonna finish.

Loaded beasts you're gonna push your hips back towards your heels.

And then we're gonna push, fast.

Catch yourself in quadruped.

Push back, load that beast, push forward.

Catch yourself in quadruped.

Let's do three more.

Maybe we come forward, a little faster.

Last one, boom, drop your knees, rest if you need to.

Next one, we're gonna stay in that quadruped, so staying on all fours, just like this.

I'm gonna pick up my left foot.

Bring it underneath, sit all the way down, just like that.

And I'm gonna reverse it.

Come back.

So, push up.

Bring my foot underneath me.

Just like that.

If you need to drop your knees, go ahead.

And then we're gonna go, to the other side.

Kick that foot.

Sit on your butt, drop your leg, pick it up, all the way back through.

Let's do three each side, trying to move, a little, faster.

Tap your butt, push it back.

Tap your butt, push it back, and then finish, seated.

Awesome job.

So that one was lateral kick through we were starting in a quadruped kicking through from side to side.

And now, if this is where we finished, we're gonna bring this knee underneath us.

Reach our top foot out in front.

So this is the first version, a little modified side plank.

We're gonna reach our top hand out in front.

Bring our top foot up, and then reach, knee to elbow.

Just like that.

Now, if you're like, I can totally do that.

That's super easy.

Bottom foot comes out in front.

We're in that side plank but you still have to match, bring that elbow to knee.

Woo.

Reach it out back, elbow to knee.

Reach it out, elbow to knee.

Reach it out.

Drop that foot drop that knee.

Come all the way down.

Flip it to the other side.

So, if you need your bottom need to be a kickstand.

That super fine.

Top leg is the working leg.

Top arm is the working arm.

We're gonna bring elbow to knee.

Reach it out, elbow to knee, reach it out.

If you're like that's super easy I got that.

Bottom leg, come straight.

Keep those hips nice and high.

Reach elbow to knee together.

Extend.

Reach, come together.

Last one.

Bring that foot down.

Bring that bottom knee down.

Awesome job.

All right, next movement.

We're gonna start, in a 90 90 position.

So all that means is front knees at 90, back knees at 90.

My chest is up tall, in front.

I'm gonna open up my back, hit by pushing through my back foot.

Come to a bear sit, swing it around.

Finish, in 90 90 on the other side.

So let's go back and forth, just like that.

Couple more.

And when we finish, on the side that we started on, you're gonna bring your front foot closer to your thigh.

Your back foot, in a little bit closer to your butt.

Push up through your knees, come to a half kneeling position.

And then come stand all the way up, this front foot.

You're gonna be nice and strong on it.

Back foot, is just a kickstand.

So, we're gonna push your butt back, reach for your toes with your opposite hand.

Come all the way back up.

Reach, come all the way back up.

So my back foot, super lay on my toes.

90% of my weight is on this front foot.

Last one on this side and then let's switch.

So again, super light on my kickstand.

Push your hips back reach for your toes with your opposite hand.

This is gonna make sense in a second why we're practicing loading one hip at a time.

Last three, last two.

And last one.

Awesome.

We're gonna finish with a little game.

You'll see why we practiced.

We need three different objects, three different objects whatever you have around.

I have three balls right here.

I'm gonna place them down in front of me.

Not too far away from you.

You'll see why.

You gonna find all of my weight, on my one foot.

All of my weight on one foot, you're gonna reach down.

Grab one of the objects.

Come all the way back to standing.

Reach down.

Woo.

You fall it's fine.

Stand up.

Grab the second object.

Reach.

Grab that third object.

Come all the way up, and then reset we'll do the same thing, on the other side.

Maybe your objects don't roll, like mine do.

Stand on one leg, super heavy, reach down, grab one object, reach down grab the second object, reach down, grab the third object come all the way up to standing.

And that's it.

All right, we're done.

Great job.

I hope you enjoy today's movement 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 impactathome.umish.edu.

Now, don't forget to fill out your daily log and we will see you again during our next workout.

(child giggling) - [Narrator] 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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