(birds chirping) (child laughing) - Welcome to Inpact At Home.

Where we practice interrupting prolonged sitting with activity.

I'm Claire, and this is Kemper, 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 active and healthy at home so go ahead and get up and let's start moving for this movement activity, we're going to be doing upper body exercise so Kemper is gonna warm you up while I talk about what to expect.

So upper body, we have chest arms that's the front of the arms with the biceps back of the arm, triceps, and then finishing with some backs so shoulder blades, anytime you're pulling your arms back and in, that's gonna be your back.

So let's go ahead and start us off with some arm swings, Kemper here we go.

So just warming up those shoulders very, very important if you've been static or sitting for a long time to just kinda warm them up we're gonna have big pushes wide pulling them in.

Good now we've been going back and forth.

Let's swing up and down.

Nice.

Bringing some core awareness what not to do, don't bend your back, stand nice and tall.

Use those shoulder blades to really lift your arms up.

Good let's swing right across our bodies one more time just keep your feet moving yeah, you're doing great (upbeat music) all right, we're gonna do something new this is called a Y so everybody knows what a Y looks like right?

Arms are gonna slide up right next to your ears.

Beautiful let's go ahead and bring back down.

Let's make a couple of Ys (upbeat music) nice, good Kemper doing a really, really good job as he reaches up he's squeezing his shoulder blades back without bending his back (upbeat music) yeah.

All right really push your hands far apart.

Yes Kemper (laughing) all right we've got two more belly button in, (upbeat music) one more, (upbeat music) shake those arms out again with some swings, (upbeat music) nicely done good keep those feet moving (upbeat music) yeah.

(upbeat music) Nice to have everybody (upbeat music) got those Ys one more time (upbeat music) remember what those look like?

(upbeat music) Yes.

Great Kemper.

- Yes.

- You remember what those look like?

- I think so.

(laughing) - Let's go ahead and do it bring those Ys arms nice and long push them straight.

Squeeze hold bring it down nice.

(upbeat music) Good work everybody don't go too fast now.

Hold, pause feel that squeeze through the shoulder blades, bring it down (upbeat music) yes really right here all those shoulder blades, squeeze tight (upbeat music) and down good two more (upbeat music) all right last one (upbeat music) all right take a drink of water what you're going to need is a towel, a sweatshirt something that's just wide in the shoulder width we're gonna bring it in so we are gonna have a kneeling row.

Find your knees on the floor (upbeat music) yes, we're gonna be here if you have something to hold on to that is perfect if not follow Kemper, he's gonna show you what to do.

Now tuck the toes underneath you're gonna squeeze the butt cheeks together, think nice and tall, push the elbows back behind you, (upbeat music) squeeze the shoulder blades (upbeat music) good.

Yes (laughing), (upbeat music) nice job of everybody if you have something that you're pulling apart you're really gonna feel this inside the shoulders.

Good again, we're not going too fast.

Yes.

Good keep it up.

Let's go three more, (upbeat music) two more (upbeat music) and last one.

Excellent.

Now take that sweatshirt if you have it, we're gonna put it right over your head we're gonna go in tricep extensions.

Good this is where elbows point forward you're gonna drop that down behind your head.

Straighten them out nice if you're with Kemper you're just clasping your hands together.

(upbeat music) Nice let's go 10 more count with me.

(upbeat music) One good two, (upbeat music) think nice and tall.

(upbeat music) Three, four (upbeat music) you've got it.

(upbeat music) Five halfway.

(upbeat music) Six, seven, eight (upbeat music) two more, nine last one and 10 quick shake out.

(upbeat music) Ready to do that one more time.

All right.

(upbeat music) Push your towel or your sweatshirt just wider than your shoulders, brace to your knees, squeeze your glutes nice tight core push the elbows back you are rowing.

Well done everybody feeling it in the upper body, feeling it in the shoulders (sighs) we're gonna pick that tempo up just a little bit.

Follow us.

Reach, pull good reach pull.

Yes.

(upbeat music) Yes.

Let's go five more (upbeat music) and four, three, two.

Last one, one.

All right I'm gonna count you down for three seconds.

Put it over your head in three, two, one tricep.

(upbeat music) Overhead extension good.

(upbeat music) Pull the belly button in think nice and tall, think tall.

Good.

Well done you've got a lot of balance here as well (upbeat music) all right, we've got 10 more, let's pick it up.

One, two, three, four, five, halfway six.

Keep it up.

Seven, eight you're awesome.

Last one and 10.

(sighs) Shake it out.

- Those kids are working, man.

- Oh my gosh (laughing) we are gonna find the floor this one's called a bridge with towel row.

(upbeat music) Again, we're gonna be here.

(upbeat music) Hands nice and wide, bridge you're gonna have the heels driving through the floor knees just wider than hips go ahead and squeeze the butt cheeks together as you drive them up, same thing, push your arms apart, tap the elbows down to the floor, push through.

(upbeat music) Great job.

Yes.

Nice job everybody.

Keep it up Kemper.

(upbeat music) Yeah (laughing) all right don't forget about what's happening at your lower body.

Keep squeezing the glutes together hands even with the belly button.

(upbeat music) Nice job all right, let's go, three more, two, one, (upbeat music) and switch (upbeat music) what is upper body without a little bit of pushups I know we're gonna flip right over onto our chest to start you off with push-ups you're gonna come down to the ground, hands slide right behind the shoulders I like to keep my heels right up in my butt, look forward, push through the chest and you're up.

All right join me here down and up good.

(upbeat music) Perfect.

Keep that chest up.

Well done everybody.

Let's go three more, two, one last one and up.

Well done everybody go ahead push your hands into the floor, drop those hips back, get a good, nice little stretch.

(upbeat music) (sighs) Great job everybody 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.

Don't forget to fill out your daily log we'll see you again during your next workout (birds chirping) (child laughing) - [Presenter] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services (soft piano music)