(logo whooshing) (child laughing) - Welcome fitness friends to InPACT at Home where we practice interrupting, prolonged sitting with activity.

I'm Samantha Weins-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.

For this movement activity we're gonna be riding the wave of fitness fun.

So we're gonna do two movements.

First one is gonna be jumping jack.

So remember what a big star out nice and tall and straight when we come back and our second movement, that we're gonna do our air squats.

So let's talk about our air squat form real quick.

We wanna stand nice and tall with our shoulders back, our hands to our sides.

Take your hands and move them just slightly forward.

Take a look down and get the laces part of your shoes or where they would be on your feet underneath your fingertips.

That'll be shoulders, hip, width, and shoulder with the part we wanna look forward with a nice straight back and shoulders, keep your head up.

We wanna keep our heels down.

We wanna get our bone to the level of our knees.

Our knee should always either follow our toes forward or we can turn our feet out and our knees can go slightly out.

We never ever, ever wanna our knees to collapse in.

Let's go ahead and try a couple air squats and go folks down and up.

Try another one, good.

If you can't make it down that low it's okay.

Just do the best that you can do.

I think we're ready though.

So we're gonna start our wave with five, five of each.

Then we're gonna do four of each three, two, one, and then we're gonna make our way back up to five of each.

I believe in you, let's go ahead and do it.

So first one, five jumping jacks, ready?

Three, two, one go one, two, three, four, five.

Now we'll go to our five air squats.

One, two, three, four, and five, excellent.

Four of each, one, two, three, four.

Four air squats, one, two, three, four.

Three jumping jacks, one, two, three.

Three air squats, one, two, three nice job.

Now we're gonna do two jumping jacks, one, two.

Two air squats, one, two.

One jumping Jack, one air squat.

All right, now we're working our way back up the wave.

So now we're gonna go two jumping jacks.

Two air squats.

(upbeat music) Okay, three jumping jacks.

(jumping sound) Three air squats.

(upbeat music) Nice job friends keep going.

We're gonna move to four jumping jacks, three and four.

And now we're gonna move to four air squats.

(upbeat music) Two, three, four.

All right, our last round five jumping jacks ready and go.

(jumping sound) And five air squats.

(upbeat music) You did a great job riding our fitness wave.

Let's go ahead and do a little bit more to get out some bonus bagels.

So hop on down and have a seat.

We're gonna do another little version and we're just gonna do a three, two, one wave, a little mini one.

And we're gonna do them with planks oh, sorry we're gonna do them with flutters and sit-ups (exhales) Ready?

Three flutters each leg so six all together and go one, two, three, four, five, six.

Three sit-ups.

(upbeat music) Now two flutters on each leg, one, two, one, two.

Two sit-ups.

(upbeat music) One flutter on each leg.

One, one, and then one sit-up, good.

Now we're gonna build our way back up, two flutters on each leg, one, two, one, two, two sit ups.

(upbeat music) And now three of each.

I'm gonna go ahead and do six flutters altogether.

One, two, three, four, five, six, excellent job.

Now three sit-ups friends, one, two, and three.

So those are fun little ways that we have a fitness wave.

If you want a little bit more, let's go ahead and do some plank and push-ups.

So let's do a three Oh, ride the three again, ready?

Here we go with push-ups.

One, two, three, hold it right here for planks.

One, two, three, nice job.

Two pushups, one, two hold it for planks one and two.

If you need to do these on your knees, that's fine.

You can do them on your knees.

Let's go ahead and do our one pushup and hold it for one plank and up.

Next we're gonna go into two push-ups, one, two hold it up here for a two second plank, one, two and down.

And now we're gonna finish that mini wave of three push-ups, one, two, and three.

Hold it nice and tight for a three second one, two, three.

All right, fitness friends.

We had some fun fitness there.

Let's see if we can do a plank challenge, ready?

See how long you can hold that plank.

You can do it on your elbows or all the way up ready and go.

The planks are a little boring for you, do plank jacks (upbeat music) or you can alternate and do some planks shoulder taps.

Keep holding it there.

How long can you go without coming down?

If you need to do planks on your knees, go ahead and you could do them on your knees.

Can you keep holding them?

Go fitness, friends, go.

How long can you make it?

Whew, I can feel the burn, can you?

Can you do it with one leg up?

How about with the other leg?

Keep going, nice job fitness friends.

I like those plank jacks, that may be my favorite.

All right, we are almost there.

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

ah.

Our fitness time together today is done, nice job.

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 you again during our next workout bye fitness friends.

(logo whooshing) (child laughing) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(upbeat music)