(pencil scribbling) (birds chirping) (child laughing) - 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 that 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.

For this movement activity, we're gonna be doing an upper body workout using just a chair.

So, any type of chair that you have at home, let's grab it, just as long as Roary, there's not any wheels on the bottom of it.

We don't want wheels on the bottom of it.

Okay, so let's get to work Roary.

You're gonna be doing some demonstrating and some upper body workouts.

Boys and girls at home, do your best to follow along with us, okay.

So Roary, the first thing we're gonna do is a push-up variation, okay.

Most of us have probably done some pushups.

We're gonna show you a few different ways that you can do some variations, some modifications to help you get nice and strong from the pushup, okay.

All right Roary, let's get going.

So the first variation that we're gonna do, I'm gonna have you put your paws right on the back of this chair, okay.

Now boys and girls, you want to keep in mind.

All right, we don't want that chair to move on you, so you got to make sure that your environment's nice and safe, all right.

So the first variation that is gonna, do alright, is a pushup with his paws on the chair.

Okay, and he's gonna lean as comfortable as he is, all right, and as comfortable as you are.

All right, is the more you move your feet back, the harder it's gonna get, so you gotta kind of feel that out.

And look how he's going nice and slow.

Okay, we want to make sure that we do this nice and slow.

Going fast and speeding things up, doesn't always mean it's better, okay.

So he's going nice and slow here.

And I can see his paws and his arms shaking a little bit, and that's a good sign, okay.

So this is our first variation of a pushup, alright.

Roary, now!

Okay, we're gonna progress a little bit harder.

Okay, and I'm gonna have you get down on your knees actually, okay?

Yeah, watch your tail.

All right, you don't want to get that in there.

Okay, go ahead put your paws out in front of you.

Good.

All right, you're gonna stay right there.

Now, if you notice, Roary's got a nice, nice flat back, okay, and that's important.

We want to have a nice flat back.

All right, Roary, again, you're gonna go down nice and slow under control.

Roary's paws are nice, about shoulder width apart and that's important.

Okay, he's going down nice and slow.

And again, I can see him shaking a little bit, and you know, it's getting a little bit harder, but he's also breathing, right.

You wanna make sure that you're breathing properly while you're doing this as well.

Right in through the nose, out through the mouth.

Very good Roary, okay.

Very good!

So from there, you could go and do a traditional push-up Roary, okay, which we've practiced with your feet, just out out behind you there doing a traditional pushup, but the next exercise I want to show you, okay, is where you actually put your feet on the chair.

Okay.

Yeah, no, I know.

Yeah, you're gonna put your feet on the chair, right, and then you're gonna have your paws out in front of you, okay.

Feet on the chair.

Yeah, nice and safe.

Again, kids, you don't want that chair moving around.

Maybe you have somebody at home that can hold that chair for you or even sit in it.

Okay, good.

Now Roary's got his feet up on the chair, again, he's keeping a nice flat back.

This is hard.

This is a challenging exercise here.

Roary's knocking them out.

Oh, I can see him shaking again.

Good!

One more Rory.

All right, very good job, Roary.

Hey boys and girls, clap it up, right, (clapping) that's hard work.

All right, that's hard work, and you should be proud of the fact that you just accomplished that, okay.

So, maybe you start out with five repetitions at first and you progress to six, to seven, eight, nine, all the way up to 10.

That's a great way to continue to progress and get better.

All right, boys and girls, we are moving along to our shoulder press.

Okay, now for this exercise, Roary, we're gonna have you take a seat in this chair.

Okay, yep.

Go ahead, grab a seat.

I'm gonna hand Roary a couple of dumbbells.

Alright, nice light dumbbells.

If you don't have dumbbells at home, that's fine.

That's okay.

Maybe you can grab some soup cans from the kitchen or some water bottles.

Just something to hold in your hands that has a little bit of weight.

All right, just to help you with this exercise, okay.

So, for the point of this exercise, we're working on our shoulders.

Okay, Roary's got his chest up nice and proud, like the proud lion that he is, okay.

And so, Roary's gonna hold those dumbbells out to his side there.

All right, you're following along at home, doing a wonderful job.

All right, what we're gonna do is we're gonna practice extending those dumbbells up over our head nice and slow.

Okay, nice and slow.

Again, we're not speeding through this exercise.

Okay, nice and slow.

Making sure we're concentrating on our breathing, okay.

In through the nose, out through the mouth.

(exhaling) Okay, taking your time.

Maybe you have somebody back behind you.

A lot of times what they call this person is the spotter.

Somebody that's there to just make sure that, you know, everybody's okay and safe.

All right, I want to make sure that we're doing this in a safe manner.

Roary's doing a wonderful job.

One more time Roary.

Very good!

Okay, so that's our seated dumbbell press for our shoulders.

Okay now, one progression that we can do off of this, is we just go ahead and we move the chair out, okay.

And now, Roary's gonna stand in place, okay.

He's got a nice wide base.

His feet are about shoulder width apart.

Now, right here, you gotta really kind of focus on squeezing your core and keeping your core nice and tight.

But again, Roary's chest is up nice and proud.

He's not hunched over.

He's not swinging or swaying back and forth.

Nice under controlled motion.

Roary's doing his dumbbell press, okay.

Very good Roary, one more.

There we go, one more for the kids at home.

Excellent job, boys and girls!

Clap it up.

Way to go, way to go!

All right Roary, time to move along, okay.

We're gonna work on our biceps and our triceps, okay.

Some dumbbell curls and dumbbell extensions, okay.

So for this one, let's start out, we're gonna stand, okay.

We're gonna be standing.

All right, again, Roary's got his chest up proud, okay.

He's got a nice tight core.

He's working on keeping that core nice and tight.

All right, now Roary, so go ahead and turn the palms of your paws right towards the boys and girls, okay, and then as you begin your curl, yep, you're gonna bring it up.

You're gonna squeeze it and hold it for a second, okay.

Now, Roary's alternating his arms here, which is great, okay.

He's doing one at a time.

He's squeezing, letting it down, bringing the other one up and squeezing.

Okay, that's one variation you can do.

Now Roary, let's do 'em both together, right, Just like that.

Okay, so now he's doing two at a time.

Very good!

Again, five to 10 reps, okay, whatever's comfortable for you, and then we'll move along, okay.

So now Roary, let's practice a tricep extension.

We worked the front of our arms, let's get the back of our arms, okay.

So now Roary's just gonna do a bend over.

He's gonna, yup.

A bent over tricep extension, okay.

Chest is up nice and proud, elbows locked into his side, and he's just gonna kick that tricep back.

All right, very good!

Excellent job!

He's doing 'em both at the same time here.

You want to squeeze it at the top, concentrate on breathing.

All right, Roary.

Very good job!

Extend them back.

One more rep here.

Squeeze it at the top.

That's it, good job, Roary!

Hey, great workout here.

Boys and girls, great workout at home.

We're done!

Good job everyone!

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.

(pencil scribbling) (birds chirping) (child giggling) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(light piano music)