(pen scribbling) (children giggling) - Welcome to Inpact at Home where we practiced interrupting prolonged sitting with activity.

I'm Claire, and this is Kemper, and we're 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 and get up, and let's start moving.

For this movement activity, we're going to be doing a full body workout.

So let's start with reverse lunge.

We're going to alternate feet.

We're gonna start with that right leg bend at the front, push through the heel and stand.

Good, go ahead and alternate.

A couple things to note.

Chest stays up, and it's the front leg that does all the work pulling you back to stand.

Nice.

Well done.

Let's get a couple more.

Speed it up a little bit Kemper.

Let's do it, yes.

Toes are forward.

Knees are forward.

You're doing amazing.

Let's go, three more each side.

Good, stick with me.

Last one each side.

Here we go.

Good.

All right, shake it out a little bit.

Bringing it into seal jacks.

Let's start with the feet going out and in, arms, criss cross, overhead.

That is great.

Now let's see if you can beat Kemper.

All right Kemper, let's see your speed.

Three, two, one, go, go as fast as you can.

- I think they'll beat me.

- Go, go, go, three, two, one, and bring it down.

Amazing.

Stick with us.

We're going to take it into Sumo squat.

All right.

You're going to have your hands nice and close, feet wide, point those knees out, bringing it down, squeeze back up, beautiful.

Nice job everybody.

Awesome.

You're going to feel it in the legs.

Look down at your feet for a second.

Let's make sure that those knees aren't falling over the toes.

Well done all the way down.

Push to the feet, stand up.

Nice.

You're going to rock it, to stand.

Let's go five more.

There we go.

Four.

Great job.

Three, two.

Last one make it good.

One, nice.

Shake it out.

We have towel row.

You can use anything.

You can use a towel.

You can use a sweatshirt.

You can use a band if you have it.

We're going to really push those hands wide, feeling it in the back of the shoulders and then as you push the elbows back I'm going to squeeze the shoulder blades together.

Nice, good, stick with us.

Push wide, return, good.

Nice.

We're going to challenge you a little bit.

Really push your arms wide.

Feel the back of the shoulders burn.

All right.

We're going to do 10 really quickly.

Let's do it.

10 push, 9 push.

8, good, good, good, keep it up.

Seven, six.

Feel the back of the shoulders.

Five.

Think tall.

Four, three, good.

Two, last one.

All right.

Shake out the arms.

We've done our speed, we've done our lower body.

We've done some upper body.

Time for core.

We're going to find a lower body crunch.

This is where the head is relaxed, all the way down to the hips.

Bring the knees right to hip distance.

You're going to exhale, pulling the tailbone off the ground, return back to straight, good.

Breathe as you do this, everybody.

Nice job.

Try to avoid, really swinging the legs.

You want to take your time, really feeling just below the belly button work, relax those shoulders.

Good.

If you can stay with Kemper and I, you're doing great.

Nicely done.

Let's go five more reps.

There's four, three.

Good job Kemper.

Two.

Last one.

Awesome.

Leave your legs here, bring your arms up.

We're going to call this a dead bug.

You're going to reach opposite arm and leg, and then bring the hands right over the shoulders, knees right over the hips alternating arms.

Now the trick to this, your back is going to want to arch when you extend your arms and your legs using your core, you're really gonna push the belly button down feeling that resistance in the abdominals focusing on this move.

Nice job.

Relax your head neck.

Let's go two more each side, alternating, arms and legs.

Well done.

Good job, all right.

Last one with the right hand.

Last one with the left hand.

Wonderful.

Bring it on in everybody.

We're going to take a couple of minutes here to really talk about your post-workout recovery.

What is really important about that is so that you can feel your best when you're finished with your workouts.

So Kemper and I are going to first take us through some stretches, go ahead and bring your knees into the chest.

Grab the knees and we're just going to rock back and forth.

Whenever you are done working out, it is so important to go through these stretches, one, it's going to help you not feel as stiff and sore after your workout.

And it's going to help you lead to less injury after a workout, let's go ahead and rock it up.

Hamstring stretch.

Hamstrings are right behind the back of the legs.

They're in charge of bending your knee.

So to stretch it out, we're going to really keep that knee as straight as you can leaning the chest forward.

If you can grab your toe, go ahead and do it.

Well done.

Couple other things that are important, with post-workout recovery.

We've got water.

You dehydrate as you work out.

So it is very, very important to drink as much water at least a water bottle, maybe two throughout the day.

That's going to be very, very good.

Next is protein.

Protein, you've got your meats.

You've got eggs.

You have milk and dairy.

You also have things such as tofu, very important.

That is going to rebuild your muscles.

After all of that soreness, let's go ahead and take butterfly stretch, rebuild your muscles after you ask them to do so much during a workout, particularly in a resistance training or lifting.

All right, with this butterfly stretch, those ears are going to just fall out.

Clamp the fingers, bring it underneath the toes.

Nice and close, chest is up.

Nice job.

Wonderful.

Last thing with post-workout recovery is your sleep.

There's so much that happens with building not only your brain, but your body during sleep.

So listen to your parents and go to bed.

It's really important.

Wonderful.

We're going to finish with one more upper body stretch.

We're going to have legs around, sit comfortably.

Rotate that arm up.

Cross the body, hook your spare arm above or below the elbow, but not directly on the elbow.

As you pull that arm across your body, squeeze the shoulder down.

Good.

Shake it out and cross, you look great, everybody.

Awesome.

Good job today.

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.

Don't forget to fill out your daily log.

We'll see you again during your next workout.

(pen scribbling) (children giggling) - [Narrator] Support for this program is provided by the Michigan Public Health Institute, and the Michigan Department of Health and Human Services.

(upbeat music)