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

I am Melanie Rappelli and this is my brother, Justin Strickland, and my friend Landon.

And we are here to help you get moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and for 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 Hiit Workout.

You do not need anything for this but if you would like a mat that would work for one of the exercises or the carpet is totally fine.

Let's go ahead and get warmed up, start jogging in place.

Get our heart rate up, before we jump into our workout.

Justin here will be doing the advanced version so follow him, if you'd like more of a challenge.

And Landon will be doing the modified version, if something is too difficult for you, go ahead and follow him.

All right, we're switching to jumping jacks.

(upbeat music) And our heart rate up.

Nice job.

(upbeat music) And squat jumps.

Squat, touch the floor, jump up.

Make sure you're leaning back on your heels.

Nice job.

Don't let your knees go over your toes.

(upbeat music) All right, and switching to walk out arm circles.

So walking your arms out, back in and arm circle.

Go ahead and do it again.

Walk your arms out.

Arms back in and an arm circle.

Nice work, again.

Last one.

Walking out.

Walking in and arm circle.

All right, jumping into the first exercise.

We have candlestick roll star jumps.

Landon, go ahead and show the modified version.

Justin will be doing the advanced version.

Here we go.

Toes up.

Nice and we're jumping.

Justin without his hands, toes up.

And he's doing a star jump.

All right, keep going, nice job.

Keep moving.

Nice job at home.

We're jumping, Justin's going.

All right, good work, keep going.

His arms are up and he's doing a star jump.

Good work.

One more.

Nice job, just get your toes as high as you can.

Last one, arms are up.

Toes up and star jump.

Good work, all right, we're resting.

March it out.

Stretch if you need to.

Next one will be elbow hand plank.

Again follow Justin for the advanced version.

Landon for the modified version.

If you'd like a mat, go ahead and use the mat.

All right, and we're moving.

Elbow hand plank.

All right, they're doing it on the hard floor.

You got it, nice job.

Keep moving.

Nice, Justin's doing his hands at the same time.

Landon elbow, elbow, hand, hand.

Try not to wiggle too much at home.

We're working our triceps, the back of our arms.

Nice work, as many as you can.

Couple more in there.

Nice job.

Good work at home.

Feel the burn in your triceps, were working.

Good work, last one.

All right, and we're resting.

Active rest.

If you need to jog it out, march it out, stretch, twist.

Get ready for the next one.

We have crab tricep dip to opposite toe touch.

Justin will slide the mat out of the way, I think we are finished with that.

Get ready for dips with our elbows.

Dip, dip, opposite toe or opposite foot.

Dip, dip, opposite foot, opposite foot.

So Landon, if you're watching, he has his butt on the floor when he's reaching.

If you like a little bit of an easier version, if it gets too difficult.

Dip, dip, opposite foot, opposite foot.

Working our triceps and our core.

Nice job.

Couple more, we're reaching.

(upbeat music) And last one.

Dipping and reaching.

All right, go ahead and stand up for an active rest.

Moving in place, next one will be plank jack hip to hip touch.

So we'll be starting in a plank and then touching each hip down to both sides.

All right, here we go.

Holding a plank.

Feet go apart, together, touch your hip, touch your hip.

If you'd like an easier version, drop down to your elbows.

Apart, together.

Justin's gonna keep going on his hands.

Nice job, keep moving.

Good work, extending that plank we're engaging our core.

Apart, together, hip to hip.

Try to keep your core nice and tight.

Go work, Landon.

Nice job, Justin.

Good work at home.

Top more, we got it.

(upbeat music) Nice, again drop to your elbows if it gets too difficult.

Good work, last one.

All right, we're standing and resting.

Active rest.

Good work, next one we have a pike push-up.

If you have a chair, you can put your feet up on a chair.

If you think you have a lot of shoulder strength, otherwise I'd recommend just staying on the floor.

Your butt is on the air or your glutes and you are doing a pushup.

You are working your deltoids, shoulder muscles.

Nice job, as low as you can go without falling on your head.

Please don't fall on your head.

Nice job, even if it's a little bend that's okay.

You should feel it in your shoulders.

Nice work, Justin.

Good work, Landon.

Nice job at home, keep it up, we're almost there.

Good work, good work.

All right, few more.

Two more, you got it.

Dip and dip.

Nice job, all right, active rest and we're moving.

Good work, good work.

All right, for our cool down we are starting with some arm circles.

Go ahead and move your arms backwards.

The hard part is finished, we are cooling down, nice work.

Other way, switch.

We're swimming.

(upbeat music) Keep swimming (laughs).

Nice job, all right, go ahead and switch to shoulder stretch.

Grab one arm, slight push on your shoulder so you feel a pull.

And we're holding.

Make sure to breathe.

And switch.

(upbeat music) All right, and switching to tricep stretch.

Overhead, grab your elbow.

Slight pull behind your head and we're holding.

And go ahead and switch to the other side.

And hold.

(upbeat music) All right, last one, we're reaching for our toes.

As far as you can.

If you're reaching here, that's fine.

You should feel a pull in your hamstrings in the back of your legs.

Try to touch your toes the best you can and hold.

Keep holding.

Nice job.

All right, good work, nice job at home.

We are finished.

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 inpactathome.umich.edu.

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

We will see what again during our next workout.

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

(piano playing)