(board scratching) (birds chirping) (child laughing) - Welcome to InPact at Home, where we practice interrupting prolonged sitting with activity.

I'm Jeff 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.

And we wanna start with a couple of different locomotion patterns.

The first one is bear.

So bear is gonna have straight legs, straight arms.

Push your hips back, walk your hands out, arms are straight, legs are straight, we're gonna move opposite hand, opposite foot.

Just like that, so, here we go.

Starting from standing, push those hips back, legs, stay straight, walk those hands out, so your arms are straight, we're gonna move opposite hand, opposite foot, just like this.

When you hit an object or the edge of something, don't come up out of it.

Pivot around your hands or pivot around your feet.

Maybe we move backwards, still opposite hand, opposite foot.

Maybe we move forward.

Maybe we move sideways, until we finish back where we started.

Next one is called monkey.

We're gonna be moving sideways starting in a deep squat.

So hips, our back, feet are flat.

We're gonna drop our outside knee down, reach across with one hand, reach across with the other, cross our legs underneath us.

Just like that.

Moving back the other way, drop your knee, reach with your arms.

Big hops across one more time back the other way.

Our hands are supporting some of our weights.

Just like that.

Stand up, shake it out.

And then we're gonna lay down on the ground, right on our back.

So, on our back, push your black back into the floor as hard as you can push, push, push, push into your feet as hard as you can.

pick those hips up.

I want you to put your hands on your hip bones, so you can feel if they're moving.

Push really hard through your left foot, pick up that right foot.

Don't let your hip bones move.

Come back down.

Switch, don't let those hip bones move.

Come back down.

Switch, just like that marching back and forth.

Two more each leg, keeping your hips up the whole time.

Last one on the right, last one on the left.

Bring both feet down, bring both hips down.

Shake it out.

We're gonna come to a 90, 90 position.

So all that means, is my front knee is at 90 degrees, like the corner of a square, my back knees at 90 degrees like the corner of a square.

I'm gonna stay up super tall through my chest, push into my back foot, open up my hip, open as far as I can until I can't anymore.

Open up my legs side, keep rotating down and around for 90 90 on the other side.

And then we're gonna reverse it.

Open up your hip, all the way back.

We can go as slow or as fast as we want.

So maybe you do a couple slow, maybe we do a couple of fast.

We're gonna finish on one side, bring one foot in closer.

Bring the second foot in closer.

We're gonna reach our hands out in front.

Come up to both knees.

Step this back foot out in front, so now we're in this half kneeling position.

Push through your front foot super hard, try not to use that back foot.

Come all the way up to standing.

And when we step back again with that same foot be super light on your toes.

Super, super light.

Bring it down, step back.

Sit those hips back, find the same thing, on the other side.

Come forward to your knees.

Step that one foot out into that half kneeling, push super hard through your front foot.

Try not to use that back foot as much, reach back nice and slow.

Gently set that heel down, kickstand, your back shin, finished back where we started.

Flip over to the other side.

We're gonna make our way back to standing, same kind of pattern, half kneeling to stand.

But now we're gonna add onto it a little bit.

So I stood up on my left leg, my right leg is gonna be the moving like, I'm gonna reach it back behind me as far as I can, push all the way back up to stand.

Reach behind me as far as I can, come all the way back up to standing.

If you're like, that's easy, no problem, you're gonna step all the way back, come up into a knee drive.

Step all the way back.

Come up into a knee drive.

One more on this side, step all the way back.

Come up into a knee drive, awesome job, huh, rest that left leg.

We're gonna stand on our right leg.

Same thing here, you're gonna reach back behind you.

Come back up to stand.

Reach, come back up to stand.

If that's way too easy, you're like I got this, come all the way up, drive that knee.

Two more and last one.

So, for the last minute or so we're gonna play around with the two things that we just did.

Curtsy into monkey.

I know that sounds weird.

Here's how you're gonna do it.

You're gonna start on one leg, you're gonna reach behind you reach behind you with the other, get super low.

Rotate, drop into a monkey.

Switch, and we're on the other side.

Just like that you're gonna reach.

I'll show you guys from the back.

You're gonna reach super far behind you stay low.

Rotate into that deep squat into a monkey.

Over, back on the other side.

Outside foot's gonna reach, rotate, drop it into a monkey, on the other side.

One more time, let's go back to where we started from, reach, reach, reach, reach, reach, rotate, drop that knee, monkey, standard all the way up.

Shake it out.

That is everything, great job you guys.

I hope you enjoy 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 inpact@home.umich.edu.

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

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