Hi folks
I'm Bob Schrupp physical therapist, Brad Heineck, physical therapist. Together we are the most famous physical therapists on the internet, in our opinion of course Bob.
Fantastic seven minute karate style arm leg workout before work
You're ready for the day. You're gonna get your heart rate up. We're gonna work some large muscle groups
Is the idea you can go and punch someone then or what? I'm sorry to cut you off Brad,
No not anything like that. You don't have to have any experience with martial arts or punching or anything
This is all pretty basic, but it throws a little of that in there and it's kind of fun, and it really works things out well
Why don't you give your background real quick. Oh, yes, 17 years I was in martial arts
I kind of retired now for the last 10 or 20, but after 17 years you remember a lot
And you may want to get his book. It's on Kindle.
"Martial arts manual for stretching, strengthening, and treatment of common injuries"
It's down in our preferred list in Amazon
So take a look at it, you better believe it'll go through all the basics here
So the first thing we need to do is warm up
You can use dumbbells, if you want, you don't have to. You can do it without it
You're gonna get a workout without them as well
If you don't have dumbbells and you want to get some weights, just grab a couple of soup cans and
You get a pound of that it doesn't matter. And squeeze them so they look like dumbbells
If you've got that kind of strength. Brad, before we get to any further. I got a couple people
staring at us here. if you are new to our Channel, please come in, take a look at us, and subscribe to us
We provide videos on how to stay healthy, fit, pain-free
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As children were not liked, and picked on, and that's why Brad got into martial arts is to defend himself.
Here we go, this warm-up. Let's roll your neck around Bob and also what I always say, breathe
Breathe in through the nose, out through the mouth.
It's very important. Chin tucks in like this actually
Do about three or five of these and then roll back a couple of times to get that neck loosened up
Okay, shoulder circles, big circles
We're doing backwards first, squeeze the shoulderblades way back, working that posture. You get up in the morning
working on that posture, your breathing. Go forward, now this one
I'd like to do with the weights out of my hands because it's a little easier to get warmed up and
Just do some circles, arms straight out
I want to make a point here, that Brad's gonna show you the correct way to do it
I'm gonna show you the way someone
That's never done this before, the beginner. So I'm gonna look clumsy and bad
And I'm trying to defend myself now before we get too far into it
That's good, though, because it's gonna show anybody can do these, and if I can do it anybody can do it
That's true. You will get better with time. Trunk rotations
Yeah, this takes about two minutes to Do a halfway decent warm-up, or even a decent one. Now your knees should make circles
Up and over, that way it works those hips a little bit better. There you go, if you pretend
there's chalk on your kneecap. You're trying to make a circle on that imaginary chalkboard, now straight leg and just
This is not a kick. This is just a warm-up, keep your knees straight
And this is going to help stretch those hamstrings a little bit. Don't get real aggressive
We're not trying to kick over your head
This is the one where I can do it really well pretty well on one side and the other side
It just feels like I'm very uncoordinated. It's very common, okay, and some nice jumping jacks
Now we're just about ready to get started. Are you ready? Are you feeling strong today?
I'm feeling strong like bull.
Okay, if you're gonna use weights, grab your weights now
I'm gonna do these facing this way, Bob's gonna that way so you see a profile and a front view
Are you ready Bob? First we're in stance, feet shoulder-width apart, and not the horse stance yet, okay one hand out
palm down, palm up back here, and let's just get started here
If you know these you can get into it right away. We're gonna start a little slow
Bob's gonna count ten and he's gonna let us know when we're at nine or 10, there we go, breathe
Nine, ten. Now we're gonna do uppercuts
So the palm is towards you and you go up to your nose or forehead level, you're not going way up here. Stop
right at your eye level, so you can always see over your palm
And you're gonna use a seal. We're both using our legs
We're not just like statues, get the whole body into it. Now hooks
So hook comes across this way and across this way. We're gonna
do it right about nose or eye level. Now look at my body,
You don't just punch with your arm, you punch with your body. So you get your hips, your trunk into it and that also gives
you a lot more muscle
routine, and it's gonna give you a better workout, get a little core into it, a little legs, good
But don't worry about it Bob. That's all right. Okay now wide stance
We're gonna get a little wider Bob. You're tall. I'm not wide
This is it for me
Good palm up and just work
Just back and forth, you can get little trunks, see how I'm getting my trunk to move, I'm not stationary like a statue
How we doing Bob? You're breathing good Bob. Palm is up when you hold it back, palm up when you look back
All right, upper cuts good. Thank you, so
get those legs moving, you're gonna push up with your legs
Work it back and forth, are you breathing Bob? I'm trying to count
He's counting, I'm just having fun talking
You get those legs moving, you're gonna push up the whole body, get an uppercut going up to the jaw
Okay good now the hooks
Remember to keep your hips down like I have it down here
Keep them down if you can, work the legs with it
You're using your whole body to do the punches, not just the arms once again on all these
How are you doing Bob? Good where we at? Seven
Eight
Nine
You're probably ahead of me, ten. That's alright I'm having fun Bob
Front stance, one leg's way in front. Most your weight's gonna be on the front leg. The back
leg is back for support, and we did the same thing
When the hand comes back, the palm is up. When it goes out, palm is down
That's the same on both hands and just keep working it, remember to keep breathing
Now at home, I really suggest you get some music on
Then you can pick the music you like obviously the left music club
Yep, switch. Now we've got to do the other side
There we go
Like I was saying if we picked our music, We'd probably lose all our viewers
Polka music
Yes, are you counting? Oh, that's alright. Don't worry about it. Eight. There you go, nine
Switch feet again, now
uppercut is a little bit harder in the front stance
There you go. Did you feel in the front leg work Bob? Yeah usually that quadricep on the front you'll feel a burn
So that's why we keep alternating every time
So you don't burn out on one leg, because it is quite a workout. A little push up with that front leg, push up
Push up push up oh this is fun
Good, switch! Bring it way out there. Take a deep stance, bring it way out there. If you've done some karate in the past
You'll be good at these and I really want you to get into a deep front stance. If not, shallow is fine
You might be getting tired by now, work it to your level
Keep breathing keep breathing
Whole bod, push up. Good nice work Bob!
Left leg forward, the hook and the hook, good
Really stretch it out
Get some weight to that front leg and hook the body. You're gonna punch with the body
Punch with the body and the arm is just an extension of the body boom boom boom boom say boom
I'm trying to count too!
He's asking a lot of me
Okay
One more, boom
I used to do this on the heavy bag
I'd picture that in my mind, I'm working that heavy boom, working the body making it move, this is fun
Yeah this is fun. I'm having a lot of fun
You're doing good Bob, nine ten. Good, hands up, put into fighting stance
Put one leg back, the weight is in the back, it's gonna be a front kick and then bring it back. Okay ready
Hands up and go kick
Breathe as you kick. Every time you kick, you breathe out. Bob continue on, I've lost my mic
Just get in my pants there. I'll catch up
Good
Excellent work Bob
Breathe out. Bob is doing an excellent job of kicking and breathing. Other leg forward hands stay up here
That's gonna keep those arms strong. This is my bad one. No
We don't call it a bad one, it's the weak side Bob, it's your not as strong side
That's getting better. If you got a leg that works, It's a good leg
We know that as therapists. Good job. Now we should finish up
push-ups. Bob you wanna do the regular GI pushup? I'm gonna use this. I'm going to do the knee push-up
If your dumbbells work, you can use them like this, and it works good on your wrist.
You see that Bob. Yep. That's kind of fun. I use the pushup ones. Oh, yeah. He's got the fancy ones
There we go, we're gonna do ten of these,
I think I did an extra one.
Okay, then back up
Now you went through the whole cycle once, now
we're gonna start all the way over again, standing position, hands here, and we're gonna do them like this
But you're gonna do it on your own
And you just have to
rewind the video if you don't have it memorized
If you want to do a 20 minute workout. Right if you want to get through it, you can do this as many times as you want
You can do that for three, four hours. Well sure I wouldn't recommend it
I think once is good enough for most people. What are we gonna go for a cool down?
Just a similar thing of what we did, work the neck around and the biggest thing no matter what you do for a cool-down
Think about your breathing. You're gonna breathe in your mouth. You're gonna hold it just for a second and then exhale slowly
You are gonna slow your body down by slowing your breathing down. Your body follows what your breathing does
If you breathe shallow short breaths, your body tightens up
Everything goes a little on edge. If you slow your breathing down, everything loosens up
I like the trunk rotations
This is just a great warm-up
So if you want to go for a run afterwards, if you're a pretty athletic person already, and you just want to
augment your running or your biking
Getting up in the morning before you go to work
Before the kids are up. You want to get ready to get the kids going, so you get your little 15-minute workout in
We're kind of beyond that phase, aren't we Brad?
But I'm thinking about some of these viewers, they're young. They're spry, ready to move
Thanks, everybody for watching. Have a good workout