(pen writing) (birds singing) (child laughing) - Welcome fitness friends, to "InPACT@Home", where we practice interrupting prolonged sitting, with activity.

I'm Samantha Wines-Wice, and I'm 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 the rest of your family, so you can stay active and healthy at home.

So go ahead, get up and let's start moving.

This movement activity is going to strengthen your core, through some planks.

We're gonna do four minutes of a plank tabata, this will be eight rounds of 20 seconds of work, and 10 seconds of rest.

Let's go over our four different movements that we're going to do in this modified tabata.

First movement is going to be a left plank.

So in order to do a left side plank, sometimes known as a post, have your hand directly underneath your shoulder.

We want our legs out, nice and long, and we're gonna pretend like there's a string on our hip and it's gonna pull our hip up, nice and high to the sky.

If you can have your hand up, that's awesome.

If you're really wobbly, you can have it down or you can put your top leg back to help you with balance.

Okay, let's go ahead and try the other side.

Our second movement is the right side plank.

So again, nice straight arm, hand underneath your shoulder, leg out, push it up, pretend that there's that string pulling your hip up.

Hand up to the sky, you can also put it down or if you're wobbly, modify with the top leg back to help you out.

Come on down.

Let's go ahead and try our full plank.

So for full plank, it is the full up position for the pushup.

Make sure that we have a nice straight line in our body, from our shoulder running all the way down to our ankles.

We don't wanna have cow bellies and we don't wanna have bums up in the air.

If you are sliding backwards, you need to lean forward so that your weight is in your shoulders and your hands.

If you need to modify this, go ahead and drop it down to your knees and you can have your knees up.

Again, we want that nice long position, from your soldiers down to this time, your knees.

We don't want the cow belly and we don't want the bums back.

If you'd rather try it on your elbows, go for it.

Again, nice tight core, holding your belly and your bum and your legs tight.

Or you can drop that down to your knees as well.

Still, don't let your body just hang there.

Hold it up, hold it tight, nothing up too high or too low.

All right, friends, our final movement will be jumping jacks, to give your core a little break.

So big star, and then everything back together.

Of course you can go as fast as you'd like to.

I think we are ready.

So let me pull up my phone, we're gonna use it to help time, and let's get ready.

Hop on down for a left side plank.

(upbeat music) All right, let's start by getting in position.

20 seconds of work, we'll take a ten second rest and during that rest, we will switch to the next movement.

Here we go, friends, three, two, one, up.

Again, attach that string, pull those hips up nice and high.

Keep breathing, nice and long through your arms.

It's okay if you wobble, I wobble and wiggle too.

Keep going, four, three, two, one, and rest.

Flip it over to the other side.

Hand down, get ready.

Three, two, one, up.

Lift up that hip, push it up in the air.

Just like there was a string holding us up, nice and high.

Find your balance, squeeze your core.

Keep breathing, over halfway done with this side.

Keep going, five, four, three, two, one.

Excellent, come on down.

Flip it over for plank.

Get ready, four, three, two, one, and up.

20 seconds to get comfy here.

Just hold it, bellies are nice and tight, legs are tight, don't get sloppy, hold it up.

10 more seconds here, you got this, keep going.

Five, four, three, two, one, excellent.

Jumping jacks, get ready.

Whew, planks and tabatas get you moving.

In three, two, one, go.

Ah, enjoy our nice rest from the planks.

(upbeat music) Find a comfortable pace for your jumping jacks, nothing too fast.

Five, four, three, two, one, rest.

Down for the left side plank.

Get your hand ready, legs out.

Three, two, one, go.

Up we go, lift the hip up nice and high.

Squeeze your belly, hold tight, keep breathing.

No worries, friends, we'll get there, almost done with the side.

Five, four, three, two, one.

Good, come on down.

Other side, switch it on over.

Four, three, two, one and up.

I know that 10 seconds of rest is just too fast.

That's okay, friends, we'll get through this, lots of fitness fun.

10 seconds left to work here.

Hold it up tight, and five, four, three, two, one.

Come on down, flip over to regular plank, whichever version of it you are doing.

Starting in three, two, one, up.

Hold it tight.

It's kinda nice after just using one arm, to get to use two.

Keep going, 10 more seconds here, almost there.

Five, four, three, two, one, rest.

Get ready for our jumping jacks.

Fun plank break in five, four, three, two, one, and go.

20 seconds of jumping jacks.

We are almost there, friends, keep going.

(upbeat music) Five, four, three, two, one.

And that's gonna be it for us today with our tabata.

I hope you had fun and got lots of ab workout in, good job, friends.

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 www.inpactathome.umich.edu.

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

We will see you again during our next workout.

Bye, fitness friends.

(pen writing) (birds singing) (child laughing) - [Announcer] Support for this program is provided by the Michigan Public Health Institute, and the Michigan Department of Health and Human Services.

(bright music)