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

I'm Judith Cureton.

This is my husband, Earl, and our daughter, Sari.

And we're here to help you move 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 go ahead, get up, and let's start moving.

For this movement activity, we're going to be doing a simple total body cardio and strength.

So let's first warm up.

All right, run in place for 15 seconds.

Get your arms moving.

Four, three, two, and one.

And a half neck row to the left and to the right, to the left, to the right, to the left, to the right, to the left, to the right, to the left, and to the right.

Four, three, two, and one.

Okay, again, the swing-arm hugs.

We're gonna do this for 15 seconds.

Help you get all loosened up.

How do you guys feel?

- Pretty good.

- Pretty good.

- Okay, five, four, three, two, and one.

And let's do the hip opener for 15 seconds, okay.

Up and around, up and around, up and around, up and around, up and around.

All right, five, four, three, two, and one.

Okay, let's get into it.

So we're gonna do the cross arm squat.

So you're gonna go down, back around, straight, squat, and straight.

Squat and raise.

- I think you lost me already.

- Squat and straight (Judith and Earl laugh) and squat and straight.

Squat, straight, squat, and straight.

You don't have to go very low, low as you can, where you feel like you're getting some work out.

- We're doing a wide squat?

- Wide squat, yes.

- Toes pointed out?

- That's it.

I'm watching.

- Keep your back straight.

Put your stomach in.

Good job.

Four, three, two, and one.

Okay, the thigh twist.

I like this one.

It works your legs and your glutes.

You have your arms straight, and you're just gonna twist and twist, twist and twist.

- Body stays straight.

- It's for 45 seconds.

- Just twisting the legs?

- Twisting the legs.

- That's it?

- Yeah, squat down and twist the legs.

You don't have to be low.

All right, good job.

Okay.

And this also is for 45 seconds, if I haven't mentioned it.

Good job, everyone.

You should be feeling it in your legs.

- It's definitely, - I know I do.

- Yeah, I feel it.

- Four, three, two, and one.

Okay, and we get to sit down now.

We're gonna sit, and if you have a couch at home, you could do this on your couch.

You're in a right angle, your arms up, and you're gonna do your leg raises.

You're gonna alternate your legs.

So one, you could bring your arms down if you want to.

And we're gonna do this for 50 seconds.

- 50?

- 50 seconds, yes.

(energetic music) How are you feeling?

- Tired.

(all laugh) - Daddy got a little bit of a different workout going on.

He doing some (indistinct), getting the ab workout.

- Yep.

- No, you're good.

- Just pull it up.

- A little bit of variation.

- Five, four, three, two, and one.

So then you're gonna sit at the edge of your seat without falling off.

Put your arm up straight, and you're just gonna move your pelvic area forward, okay.

Forward and back, forward and back.

Keep your back straight.

We're gonna do this for 50 seconds.

Relax your shoulder.

So you get to sit down.

(Sari and Judith chuckle) And you are working your abs.

- The shoulders too.

- So, keep the core tight?

- Yep.

And you could do it throughout the day.

- [Sari] Ooh.

- Yeah, get your brother, get your sister.

Get your mother.

Get your father.

Three, two, and one.

All right, we're gonna do the ankle tap.

Sorry, we're gonna sit down again, but we have to get up for this one, okay.

And this is for 50 seconds, and all we're doing is tapping our ankles.

Keep your back straight, raising your leg, and tap your ankles for 50 seconds.

A simple workout.

And you are getting your cardio so you can speed up as well or slow it down like we're doing right now.

Okay.

You guys doing okay?

- Yeah.

- All right.

Four, three, two, and one.

Okay, let's sit down.

All we're gonna do is raise your arm.

Sit at the edge of your seat.

Have your legs in line 90 degree angle.

You're gonna raise your arm, and you're gonna hold for 60 seconds.

- 60 seconds?

- 60 seconds.

- Ooh, good time for some breathing here.

- Yeah, we can breathe in (inhales) and breathe out (exhales).

Breathe in (inhales).

Breathe out (exhales).

And this is a core work as well.

And a lot of these exercise seem very simple, but it is a workout.

And like I said, you could do it throughout the day eight minutes here, eight minutes there.

You'll have a full day of workout.

Okay.

Five, four, three, two, one.

All right, we are done.

Thank you everyone for joining us.

Great job.

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 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, doing your next workout.

(marker scribbling) (birds chirping) (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)