(birds chirping) (child giggling) - Welcome to InPACT@Home where we practice interrupting prolonged sitting with activity.

I'm Chris, and this is Kemper, and we are here to get you moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of the family, so you can stay active and healthy at home.

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

For this movement activity, we are going to be focusing on short bouts of exercise at a high intensity.

We're gonna get started, do a little warmup.

So we're just gonna jog in place for a little bit, get the blood flow in so that the muscles are ready to go, okay?

For this next short bout of exercise, this eight minutes that we're gonna be doing today, it's going to be high intensity.

We're gonna need a backpack, or if you don't have a backpack, we're gonna use some water bottles, okay?

Whatever you need.

If you need to do this body weight, that's okay, just do the high intensity for you.

We're gonna go ahead and get into the movement.

So let's grab our backpack.

We're gonna put it on our back to start.

For that first exercise, we're just gonna hold on nice and tight.

We're doing a calf raise, so we're gonna push through the balls of our foot, come up as high as you can, and then nice and slow on the way down.

This is a great start to get the calves nice and warmed up.

As Kemper's doing, he's holding onto his wallet, water bottles by his side.

If you wanna make this a little bit more challenging, you can bring it up by your shoulders a little bit more, or put them up overhead, whatever you wanna do.

We've got a couple more here.

Here we go, and relax.

Shake out those legs, we're going into a backpack squat now, okay?

So feet shoulder width apart.

We're gonna sit back through our heels, squeeze the glutes, stand back up.

As we do this movement, we wanna make sure that we're not shifting forward into the toes.

A lot of people wanna shift forward, we don't wanna do that.

We wanna sit back as if we're sitting into a chair, okay?

We're already getting warmed up, everybody.

Make sure as this backpack is on our back, we're not hinging forward.

I don't wanna see our back come forward like that.

Nice, couple more here.

Three, two, and one.

Again, shake those legs out, here we go.

We're gonna do that one more time.

Calf raises and up and relax, good.

Hold it for a second up at the top if you can, okay?

You're gonna feel those calves burn a little bit.

This is where that high-intensity is coming in.

We're working those calves.

How are we doing there, Kemper?

- We're doing good, Chris.

- Good.

All right, here we go.

And into those squats, here we go.

Get that backpack nice and tight and go.

So now we're gonna go a little faster to make that high intensity a little bit higher if you can.

Again, just make sure we're not shifting into the balls of our feet and moving forward, okay?

Keep this up.

You're doing great, everybody, come on.

If you need to, if this is bothering our knees a little bit, go just a little bit wider, okay?

That helps to take some of the pressure off of the knees a little bit.

Here we go.

In three, two, and relax.

Awesome, everybody.

So we're gonna go ahead and take the backpack off our back now.

We're gonna sit on the floor here, okay?

For our next exercise, we're gonna be doing what's called a bent over row.

We're gonna hinge, we're gonna grab our backpack here, nice and tight.

Pinch your shoulder blades, pull back to the belly button and release back down.

If you wanna grab the sides of your backpack and just pull it back to your belly button, that's okay.

Just make sure that you're not rounding the back.

I don't wanna see people like this.

Don't do this, nice and flat back.

Here we go.

Grab that backpack or water bottles.

Couple more here and one more and relax.

All right, so with Kemper's water bottles, he's gonna go up and overhead, okay?

Make sure you're keeping the abs engaged, the glutes engaged and we're not arching the back, don't arch the back.

I'm gonna do the same thing, but with my backpack, here we go.

So curl here and go straight up overhead, here we go.

Make sure your straps aren't hitting your head.

Here we go, come on.

You've got this, everybody, here and then straight up.

Don't arch, don't push those hips forward.

Couple more.

You've got this.

Give me one more and relax, awesome.

Go ahead, hinge, push the butt back.

Pull that backpack into the belly and release.

Make sure that we're not arching and pulling up like this.

I don't wanna see those hips fly forward, okay?

Here we go, you've got this.

Pinch, if you wanna make it a little harder, hold at the top a little bit.

Hold it and release, here we go.

Nice, Kemper.

Wow, look at that, wow.

Here we go.

Give me three, two, and one.

Slowly bring it up.

Wow, shake those legs out a little bit.

And here we go.

Curl and drive straight up overhead and bring it back down.

You've got this, here we go.

Stay with us, everybody.

Wow, you can already feel this movement is working.

If you wanna make it a little higher intensity, let's pick it up, go a little faster, or you can add a little bit more weight to that backpack, okay?

So this is how we increase that intensity in this short period of time.

Give me three, here we go.

Give me two, come on.

And one more, everybody.

One more, get it up there and done.

Wow, awesome job, awesome job.

Woo, go ahead and wipe that sweat off your brow and let's go ahead.

We're gonna come down onto the ground here.

If you're doing Kemper's modified to the workout, you're just gonna hold one of the water bottles, Kemper, drop that one down, hold that one.

And then you're gonna do an upper body crunch.

So he's gonna pull from the abdomen, bring the shoulders up and back down.

If you're doing what I'm doing, you're gonna hold that backpack.

You may need to take some stuff out, we'll see.

So we're here, crunch up, pull that belly button in and come back down.

Remember, it's all about what you can do today.

Get that movement, and here we go.

Couple more, squeeze.

If you wanna make it harder, hold it at the top and bring it down.

Here we go, get ready, Kemper, and one.

All right, here we go.

Y'all, great job today.

You did an amazing job.

Thank you all for being here, great work.

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 inpact@home.umich.edu.

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

We'll see you again during our next workout.

(birds chirping) (child giggling) - [Narrator] 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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