(paper scribbling) (birds chirping) (baby laughing) - Welcome to "InPACT@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 are going to be going over muscular fitness.

Kemper's gonna get us warmed up right now.

As I start to go over some of the components of muscular fitness, some of those are going to be strength, power, and endurance.

And as we go throughout the day, I'm gonna explain a little bit more of what those are.

For our first couple exercises, we're gonna do a hack squat, so Kemper we can go ahead and stop.

Feet together for our hack squat.

I'm gonna do the higher level, Kemper's gonna do our modification exercises.

So if you need to do that go ahead, for that hack squat, we're gonna squat through the heels shift down and then stand back up.

Kemper's gonna do a half squat range of motion.

So he's not going all the way down, okay.

For me, I'm going all the way down and then I'm standing back up, making sure that my toes, my knees aren't going over my toes, okay.

So sit back, chest up, as if you're sitting back into our chair, we're gonna do this a couple more times here.

Keep this up and relax.

We're gonna go into our next exercise, a yoga push-up.

So for my exercise, I'm gonna get down on the ground.

Kemper is gonna go on his knees.

I'm gonna go full push-up position here.

We're gonna come down into a push-up and then we're extending the hips up into the air as high as you can.

For Kemper, he's gonna shift back into his heels with his butt.

Hands should be chest level.

If this is too hard of a movement, that's okay.

Go ahead and do that modification that Kemper's doing, where we're on our knees.

Give me a couple more here.

If you can't go all the way down in that push-up, that's totally fine.

Just do what you can today.

It's about you.

And let's go and bring it on up.

So hack squat, again, feet together for this movement, squat down through the heels.

Stand up as high as you can, really push through the heel.

You can make this a little bit more powerful.

That's one of those components that we were talking about.

By exploding up off the ground, okay.

If you wanna go a little faster, you can go a little faster.

This is gonna kick up that endurance.

And here we go.

We're gonna bring it down to the floor.

Go ahead for our yoga push-up.

Again, hands, chest level here.

We're gonna come down, kick the hips up as high as you can pushing the floor away.

You got this.

Here we go.

Woo!

We're getting hot everybody.

We're getting warm.

We're moving.

- Warming up.

- Let's get those movements today and let's go one more, one more and relax.

Awesome everybody.

For our next movement.

We're going into a stationary lateral lunge.

So feet are gonna be out nice and wide here.

We're gonna shift back into the heel of that left leg and then go to the other side, okay?

Kemper, you're gonna do that.

I'm gonna reach for my toe and then stand back up.

Here we go.

Reach, come back up.

Really think about squeezing that glute of the leg that's bent and then squeeze the abs as well.

Make sure we're breathing also, all of these workouts that we're doing today everybody are gonna be a little bit more endurance-based.

Okay, so we're moving a lot and let's go ahead and switch to our next exercise.

So we're just doing a push-up hold.

Kemper is gonna go to the couch here.

I'm gonna go to the floor.

In this movement, we're gonna be on our knees.

I'm gonna do a shoulder tap.

So I'm tapping my hand to my shoulder here.

Nice light taps for this movement.

Make sure we're squeezing the abs.

We're squeezing the glutes.

You got this.

Here we go.

Come on.

If you wanna pick it up a little faster.

That's okay.

Let's go.

Come on, Stay with us everybody.

How you doing Kemper?

- I feel the burn, Chris.

- He's feeling it, and bring it up.

Here we go.

Woo!

(Chris claps) All right.

Lateral lunges.

Reach it.

Come back up and squeeze.

Let's go.

You got it.

Woo!

Stay with it.

If you wanna pick up that speed, pick up that speed.

Almost there.

You're doing great.

Woo!

And let's go on switch last time.

Push up hold, shoulder taps.

If you're doing what Kemper's doing, you're squeezing everything.

You're as if you're a piece of wood, you're not moving.

You're holding it.

Come on.

Wow.

Are your arms burning?

My arms are burning - Burning.

- It's okay.

We got this.

We're moving.

Today we're doing this for us.

Here we go.

Woo!

Almost there Kemper, hold it and relax.

Awesome.

For our next exercises everybody, we're gonna come down to the ground.

Kemper's gonna stay standing for his first exercise.

He's gonna be doing a standing twist crunch, pulling opposite rib to opposite hip.

Really squeezing the abs.

I'm gonna be on the ground here.

We're doing an elbow to knee twist crunch, bringing opposite shoulder to opposite hip.

You got this.

Here we go.

Come on.

Wow.

Stay strong.

Keep it up everybody.

Let's go.

We are moving today.

We're working.

We're feeling great.

Woo!

Couple more, and switch.

I'm gonna go to a plank position, where my forearms are gonna be on the ground here.

Kemper's going onto the couch.

If you can bring your legs all the way up, if you can't, bring your knees to the ground, that's totally fine.

That's okay.

You just gotta do what you can do today.

It's about movement.

Almost there, come on.

Keep squeezing.

If you can bring those knees up, bring those knees up.

Fight.

Hold it.

Almost done.

Here we go.

Three, two, one, and done.

Wow, everybody.

Awesome job today.

Great work.

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 inpactathome.umich.edu.

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

We'll see you again during our next workout.

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

(upbeat music)