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

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

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 total body high intensity workout.

You do not need any equipment.

So let's go ahead and get started.

Get warmed up with some high knees.

Get those knees up.

Get our blood flowing and our heart rate up.

Nice job.

And we're switching to butt kicks.

Keep moving.

If it's too fast for you you can slow it down and keep on kicking.

All right, switching to shuffle touch.

Just little shuffle touch the floor.

Little shuffle and touch.

Back and forth.

Nice job.

Make sure you stand back on your heels and touching the floor.

Your knees should never pass your toes.

Doesn't feel good on your knees.

All right, next one we're switching to jump rope.

Backwards jump rope.

One foot jump rope.

And the other foot.

Alright, nice job.

And we're ready to go.

First exercise we have is mountain climber four times to pushup.

So one foot in four times and then you're doing the pushup.

If you need to drop to your knees that's fine.

Keep on going.

Justin will be doing the modified version.

So he's on his knees.

Charlotte's doing the more advanced version if you'd like to follow along with her.

Keep going, nice job.

Mountain climber, mountain climber, four times and a pushup as low as you can go.

Nice work.

Good work at home.

Keep going.

Almost there.

Last one.

Alright, nice job.

We're resting.

Active rest, match it out.

Good work.

Remember to breathe.

Next one we have five high knees to a deadlift.

Again, watch Justin for the modified.

Charlotte for the advanced.

Alright, high knees.

One, two, three, four, five.

Deadlift, touch the floor.

Squeeze your butt.

Charlotte's going to speed it up.

High knees.

Deadlift, touch the floor.

Squeeze your butt.

Nice job.

Justin, keep going.

Nice work, stand back on your heels.

Good job, good job.

She's really getting her knees up good work.

Nice job at home keep it up.

Good squats.

Knees up, knees up.

Nice job one more time.

And touch the floor.

Good work.

Alright, we're resting.

Active rest, if we need to stretch.

keep moving.

Match in place.

Next we have pop squats.

Justin we'll show you the modified version.

Charlotte's jumping.

Alright, here we go.

Starting in a plank.

Jump your feet in.

Do a squat, stay in your squat.

Jump your feet back out.

Justin's walking cause he's doing the modified version.

So squat and then he's walking his feet out.

Walking in squat walking out.

Nice job, Charlotte.

Woo!

Good job staying back on your heels.

Awesome, awesome.

Stand back on our heels at home.

Good work.

Jump the feet out.

Feet in, and a squat.

Stay in that squat, back on your heels so you could wiggle your toes.

Nice work, last one.

Alright, nice job.

Active rest, we're moving in place, nice and slow.

Match it out.

Next one, we have bicycle four times to tuck-ins.

Justin will be doing that one.

Charlotte will be doing bicycle four times to V-ups.

So opposite elbow to opposite knee.

And then you can do a V-up or a tuck-in or put your hands behind you and do a tuck-in.

nice job, keep it up.

(gentle music) This one would be good to have carpet or a mat so you don't hurt your tailbone.

Keep going, nice job.

Bicycle, bicycle, tuck-in.

Couple more in, working our abs upper and lower abs bonus.

Nice job.

Alright, we're resting.

Stand up.

Match it out, nice job.

That was a hard one.

We have Superman swimmers next or Superman rocks.

What Charlotte will be doing maybe for part of the time.

See which one works for you.

Starting on our stomachs.

Superman swim swim.

Superman opposite arm opposite leg.

You should feel it in your back.

Nice job.

Otherwise you can always do a rock.

Nice work.

Keep it up, working those back muscles.

Nice working Charlotte.

Good work Justin.

Just lift as high as you can.

Couple more.

All right we're resting.

Go ahead and stand back up.

Matching out, nice job.

We're working hard over here.

Hopefully you're working hard at home.

All right, now we're going to go ahead and do bent-over bicep curls using our leg.

Justin and Charlotte go ahead and get started.

Turn your hand.

Try to grab your ankle when you're pulling in toward your chest.

If you need to hang on to something to balance.

Go ahead.

If you want to make it harder push down with your leg to add some resistance.

Switch legs.

Pushing down with my leg to add some resistance from my biceps I should feel it.

Keep your elbow nice and still.

Nice job.

Good balancing.

Go work at home.

Couple more.

All right and we're resting.

Go ahead and match in place.

Good work, good work.

Let's go ahead and bring our knees up.

Nice and slowly cool down a bit.

Then opposite elbow to opposite knee.

Just nice and slow.

Supporting to cool down before you sit after you get your heart rate up.

Good work let's go ahead do a couple of walkouts.

We're walking our hands out walking them back in.

arm circle.

One more time.

Arm circle, go ahead and reach and hold and switch.

All right, we are finished.

Nice job.

I hope you enjoyed 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.umich.edu.

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

We will see you again during our next workout.

- [Narrator] Support for this program is provided by The Michigan Public Health Institute and The Michigan Department of Health and Human Services.