(whooshing) - Welcome to InPACT at Home, where we practice interrupting prolonged sitting with activity.

I'm coach Pat alongside Detroit Lions mascot, Roary, 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 healthy and active at home.

We want you to take pride in your effort during this workout.

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

All right, for this movement activity, we're gonna be doing a lower body workout using just a chair, Roary.

So boys and girls, if you have a chair at home, go ahead, grab a chair.

It looks something like this.

Again, preferably not one with wheels on it, 'cause we want that thing to stay right in its place, okay?

We don't want anybody taking a risk to get injured here.

So that's all you need, is just the chair, okay, Roary?

So, let's move into a squat variation.

Okay, there's a lot of different ways that we can do some squats.

Okay, so we're gonna progress.

We're gonna start off easy and then maybe, just get a little bit harder as we work on our squats, Roary, okay?

So here we go Roary, you're gonna put your paws on the back of this chair.

Okay, keep your chest up nice and proud, okay.

Roary's got a nice wide base, his feet are slightly wider than shoulder width the part.

Okay.

And when he goes into the squat, Roary you're gonna start squatting.

He's gonna keep that weight back on his heels, okay?

Keeps his chest up and his eyes up, very good.

I can hear him breathing.

We're gonna make sure that we're breathing, and not holding our breath 'cause that's how we can get ourselves hurt.

Okay, we want to make sure that we're breathing, okay?

Very good job Roary.

Boys and girls at home, very good for those of you keeping up with us.

All right, very good.

Now Roary, we're just gonna eliminate the chair.

Okay, so boys and girls, go ahead and move that chair out of the way.

Okay, Roary you're gonna step on up here.

And now all he's gonna do is he's gonna hold his paws and his arms out in front of them, okay?

He's got this nice wide base still, his chest is up, his eyes are up, and he's just gonna practice doing a squat here.

Okay, very good.

Keeping his chest up, he doesn't want that chest to lean forward, as he's doing squat.

He keeps that weight back on his heels.

What we like to say sometimes is maybe find something, a spot in the ceiling that you can keep your eyes up, that helps keep your chest up, okay?

Very good Roary, excellent job.

Okay, you can stop there.

Now, all right.

This kinda helps us give us a little bit of an aiming point in terms of making sure that we're getting depth, getting down deep enough.

So I pull this chair back behind Roary, and it's just as if he's gonna go ahead and take a seat on that chair, all right?

So now his paws are in the same spot.

Okay, his chest is up, eyes up.

He's just gonna go ahead and squat down and take a seat in that chair, and then come on right back up.

Excellent job, way to go Roary.

Boys and girls at home way to go keep it up.

You should feel a nice little burn in your thighs, in your quads.

Excellent job, very good Roary.

One more, and good job Roary way to go, way to go.

Okay, so that's a squat variation.

Right now we're gonna move on to a lunge variation, okay?

Lunges, you've heard of lunges, right Roary?

Boys and girls at home, maybe you've done some lunges in your PE class.

That's something that you can practice right at home, you don't need any equipment other than a chair maybe, for some of these exercises, which is great.

Okay, so Roary, we're gonna go ahead, we're gonna move the chair out of the way.

Okay, the first lunge that we're gonna do is just the traditional lunge, all right?

So for this Roary's feet are together, okay?

And when he starts he's gonna take a large step out in front.

He's gonna sink the hips, keep that chest up, nice and proud.

And as you can see here, he's alternating his feet.

Okay, step in his right foot.

And then step in his left foot, step in with his right foot and left foot, alternating your lunge there, okay?

Very good Roary, stop right there.

All right, now, so that was a forward lunge.

Now we're gonna work on a backward lunge, okay?

I know.

I know you can do this, right Roary?

You know forward, you know backwards, okay?

So again, his feet are together here.

And so he's gonna start.

Let's see, what are you gonna start with your right foot?

Okay.

Roary is gonna start with his right foot.

Here we go, ready?

Go.

And now he's stepping backwards into the lunge.

Again alternating his feet.

Very good, nice and slow.

All right, this isn't meant to be a speed workout.

Anything fast we want it nice and slow and under control.

Excellent job, Roary.

Excellent job, boys and girls at home.

Keep it up, keep it up.

All right, here we go.

We've got one more variation for our lunge.

Okay, one more variation Roary.

If we went forward and we went backward, where do we have to go now?

Side to side, right?

Side, to side.

Our lateral lunge, okay.

So again, Roary, bring your feet together.

Point those toes at the boys and girls at home.

All right, which way are you going?

To your right or your left?

Going to his right.

Okay, let's everybody go to our right.

Here we go, ready Roary?

Set, go.

And now he keeps his toes pointed straight ahead.

Okay, that's important.

We do not want to point that toe towards the side that we're stepping.

Keep everything pointed straight ahead.

His eyes, his chest, his shoulders, everything straight ahead.

Again, under control.

Under control.

I can hear him breathing.

He's doing a great job breathing.

Hopefully you're making sure that you're breathing at home as well.

Good Roary.

One more each way.

Here we go boys and girls.

we're almost there.

And excellent job.

Clap it up everybody.

Clap it up.

All right, Roary.

We've got one more exercise and that's our calf raise variation, okay?

All right?

So let's point our toes towards the boys and girls at home, shoulder width apart.

All right, Roary's gonna lift up through his toes, hold it at the top and back down, okay?

Try and hold it at the top.

Good, back down.

So his toes are pointed straight ahead.

Now Roary let's point them out to the side, okay?

Very good.

You're gonna do the same thing.

Push up and hold, and down.

Hold up and down.

Very good.

And now point them in towards the middle, the midline there.

There we go.

Very good.

Up, down, up, now again, progress, progress.

Five to 10 reps each, okay?

Boys and girls, we're done here.

Roary way to go.

Way to go at home.

Let's end it by saying one pride on three.

Ready?

One, two, three, one pride.

We 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 benefits associated with daily movement, visit inpactathome.umich.edu.

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

We'll see you again during your next workout.

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

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