(pencil scratching) (child laughing) - Welcome to InPACT at Home where we practice interrupting prolonged sitting with activity.

I am Melanie Rappelli and this is my brother, Justin Strickland, and we are 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 for the rest of your family so you can stay active and healthy at home.

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

For this movement activity, we'll be doing a Lower Body and Abdominal Chair HIIT, which stands for High Intensity Interval Training, burning more calories in less time.

We are going to start with a warmup, just a second.

Make sure you have either cans of soup that you can use for weights, or you can use a milk carton, fill it with some water, or if you have dumbbells, you can use that.

Otherwise you don't need a weight and you'll still get a great workout.

And you will be sitting down in a chair, So find a place to sit and a sturdy chair, preferably not a couch.

All right, we're starting March in place.

Let's go ahead and get moving, get our heart rates up.

(feet stamping) All right next one will be opposite knee tap.

So turning our body, twisting our upper torso opposite hand to opposite knee.

(feet stamping) Last one and leg kicks.

Go ahead and lift a leg and kick be careful not to fully extend your leg as that will not feel very well on your knees.

So light kick, trying to speed it up a little bit.

Get our heart rate up, get ready to jump into the workout, and some arm circles backward arm circles, and some forward arm circles.

Nice job, hopefully we are ready to go.

We are starting with some sprints.

Get ready to move your arms and move your feet and we're moving.

(feet stamping) As fast as you can go move those arms, move those legs.

(feet stamping) Keep going, nice job.

(feet stamping) Faster, faster, faster, faster.

(feet stamping) Get your heart rate up.

Nice trap Justin good work at home.

(feet stamping) And we are resting active rest, go ahead and march it out.

Shake it out whatever you need to do, get ready for single leg extension circles.

We will show you how to do that.

You are lifting one leg and performing a circle and then lift the other leg and do another circle.

So back and forth, extending, lift your leg and doing circles.

You should feel it in your quads and the front of your leg when you're lifting it up to do that circle.

And it also helps with your coordination.

Nice job, last one.

And we are resting, go ahead and march it out.

Good work, the next one will be tuck-ins so your hands will be behind you and we are working our abdominal muscles.

So get ready to put your hands behind you, make sure you have a little space.

Legs are going out, tuck-in to your knees in and work our abs our core.

Nice job.

If that gets to be too hard, you can put your feet down and tuck them in, feet down tuck them in.

Nice work I feel the burn.

You feel Justin.

- I feel it.

- All right, nice job, good work at home, keep going.

Couple more.

Last one, and then go ahead and rest to march it out.

(feet stamping) After breast keeping our heart rate up.

Next one will be side dips.

So go ahead and pick up a weight.

Put it by your side and you are reaching overhead.

And you should feel a slight poll on your side.

Just a little bit, not too much reaching over your head.

(light music) Go ahead and switch to the other side.

(light music) You can also drop the weight if you need to and just reach, feel a slight pull on your side.

Couple more ,nice job.

(light music) All right, go ahead and rest.

March it out, we have one left, which is elbow to opposite knee or opposite toe touches.

All right, So get ready.

Opposite elbow, opposite knee.

Or you can reach opposite hand to opposite foot.

If you'd like more of a challenge, here we go.

If you would like the more advanced version, go ahead and follow along with Justin.

Otherwise, keep going me.

(light music) Couple more keep going, should feel in your legs and in your abs.

(light music) Try to get your elbow to your knee as close as you can.

Last few in there.

(light music) All right, one more, and go ahead and rest after breast and march it out.

We are going to cool down nice work.

We're marching cool down a little bit.

Hopefully we got your heart rate up Some.

(light music) You wanna do some turns, upper torso.

(light music) Nice job.

All right, and we are reaching for our toes.

Go ahead and reach pike stretch.

As far as you can if you can't touch your toes and you're here, that's okay.

Keep reaching.

(light music) Nice work and the next one, go ahead and give your knee a hug.

Pull your knee in towards your chest and switch.

(light music) Nice job.

Ten second toe touches, we're going to touch her toes and unreached tall.

Touch your toes reach tall.

You can keep your legs straight.

Awesome, if not, that's totally fine.

Touching your toes stretch tall.

(light music) Good work.

Last one.

And let's go ahead and switch to Kat camels.

You're going to round your back and then arch your back, round your back, then arch, nice and slow.

Careful with your neck, head back slowly, arch then back, arch back, round last one arch your back.

All right nice job.

I hope you enjoy today's a 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 impactathome.umich.edu.

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

We will see you again during our next workout.

(pencil scratching) (child laughing) - Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(upbeat music)