♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Howdy folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we're the most famous physical therapists
on the Internet.
- In our opinion, of course, Bob.
- Today we have the ultimate fat burning workout.
It's shadowboxing, actually, for arms and core,
and it's gonna only take 10 minutes of your life.
- And there's something unique about this
from typical shadowboxing that really is gonna help you out,
burn that fat, work that core-
- A lot faster.
- And it's definitely more fun.
- And we got a qualified guy here.
We'll talk about that in just a minute.
But if you are new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain free,
and we upload every day.
Also, you're gonna wanna go over to Facebook right now
because we're having a...
Bob and Brad, you're gonna wanna subscribe to us
'cause we're giving away five free TENS units.
- Oh, we are doing the TENS units.
- Yeah, the TENS units, yep.
And that's coming to an end pretty quick,
so you wanna make sure you sign up for it.
TENS units are great for pain.
- Chronic pain particularly,
if you wanna eliminate the use of steroids.
- Narcotics.
- The narcotics, the opioids, those things.
They can be really wonderful tools for that.
- Yeah.
All right, Brad, so just real quickly,
can you give your background here,
why you're qualified to talk about this here?
- Well, I was into martial arts.
I studied for 17 years, actively studied.
I worked American TaeKwonDo, which what it does,
it combines boxing with TaeKwonDo.
So they call it American TaeKwonDo.
So I learned a lot of punching and techniques
that I incorporated with this.
And it could really work-
- And you ended up being a-
- Second degree black belt. - Second degree black belt.
- So I taught for about 10 years.
So it all falls into place.
I do have a book that I wrote that combines...
Oh, I'm sorry, took your thunder.
- Yeah, you're taking away my thunder here.
So Brad wrote a book.
Now, this is on Kindle.
You have to have an E-reader.
You can't buy the actual physical form of it.
- Right, it's not a hard copy.
- Yeah, so it's "Martial Arts Manual
for Stretching, Strengthening,
and Treatment of Common Injuries."
It's got a nice picture of Brad there doing his maneuver.
So it's linked down below.
- I combined my knowledge of physical therapy, martial arts,
and it works out really well.
Talks about mechanics
and how to do your punches properly and safely as well.
So when you're doing shadowboxing, it's a great...
You get your heart rate up.
You're moving around.
You get to think that you're punching,
you're winning, you're in the fight.
You're getting arm movement, heart rate comes up.
But then someone said-
- Whole body movement.
- Yeah, then someone said,
"Maybe we should put a little resistance in there
to get even more fat burning."
So people came up with the idea of take some dumbbells.
And that's a good idea.
You got some extra weight.
- No, it's not.
- It's a better than-
- It's not good because the reason it's not a good idea,
gravity goes this way. - Okay, you're right, Bob.
- So you're working your shoulder this way.
You're not working it out that way.
You're not getting resistance.
I'd have to get my hand here
and you have to push against it.
- This is a physical therapist thinking.
We're thinking if you wanna make the punch stronger
going this way,
the resistance goes the opposite.
So we're gonna take and get rid of these.
It was an okay idea, but like Bob says,
we got something much better here.
- So here we got some exercise tubing.
We like Bodylastic.
We have no relationship to them whatsoever.
But these are anti-snap bands.
They're just safer.
They're really high quality ones.
- Everything is better about them, the handles, the loops.
We just love them.
- We got them listed in our favorite products.
- So now I'm gonna get that resistance.
Could you back up a little bit farther, Bob?
- He hired me to stand here and hold his bands for him.
- So now I can punch.
- And he's getting resistance.
- Yeah, and this is gonna raise my heart rate up,
it's gonna work my core
because it's pulling my body back this way.
I'm gonna lean into it.
It's gonna work the arms, burn that fat,
have a little more fun with it.
But the problem is is I tried this,
and my wife, she wouldn't do that for me.
I said, "Julie, can you hold there,
and I'm gonna work my shadow boxing?"
So we had to come up with an invention to do that,
as well as some other exercises.
So Bob, can you hook them up to our anchor?
- So we got the wall anchor here.
It's the workout wall anchor.
And what you can do is you can just go through the lower,
and then up to the top,
or down from the top and down into the low right there,
and I got it hooked up. - There you are.
It takes about four and a half seconds if you're slow.
- And I am slow.
- No, you're doing a good job.
Excellent. - There we go.
- So now we have an anchor, problem solved.
Now we have shadow boxing to really get the heart rate up,
get some strength up, and really burn some fat.
Wow, I'm tired, Bob.
- [Bob] What I like about this video
is Brad's gonna do the entire workout,
and I'm just gonna make comments once in a while.
Maybe I'll make jokes.
Who knows?
- You're gonna put your hands up like you're fighting.
Elbows are in here if you're not experienced.
If you know all this,
just fast forward on the bottom of the video.
Chin is gonna be in.
And every time you're gonna throw a punch here
and a punch here,
you're gonna breathe no matter what on every punch.
Breathe out, breathe out.
Hips are moving.
And then we're gonna get some footwork in there.
And that's the beauty of these bands.
I can really get some nice footwork.
I can start throwing my punches,
and really get some moving around.
Boom, boom.
Chin down.
- And the Bodylastic ones,
you don't have to worry about them snapping on you,
breaking on you.
The other thing is you don't have
to even really be a boxer to do these.
It's just a good workout, right, Brad?
- Yeah.
- You ever see a fat boxer?
Not usually.
They usually have pretty good abs.
- Those guys are tougher than nails.
- Yeah.
- They're tougher than concrete nails, and they're in shape.
And boxing is really aerobic.
- It's very fatiguing.
- Yeah, boom, boom, boom.
- I see guys that are in really great shape,
and they get to the sixth round or 12th round,
and they're just,
their arms are noodles and they're just...
- When I used to spar, it was a good workout.
Now if you wanna work your hook,
that's the other nice thing about this.
I'll put both in one hand and I can work my hook.
It comes from the body.
If you're into boxing,
you know the punch doesn't come from the hand or the arm.
It comes from the body.
- We get the entire body in there.
- Get the hips into it.
- Oh, Brad, you could do this
from one wall anchor too, couldn't you?
- You could.
It works better with two like this, but yeah, you can.
I'm just telling you-
- You could do one in the center,
and you could go off that way.
- Right.
They hit you in the shoulder a little bit, but it's not bad.
I like to go from here if you wanna work a good uppercut.
If you just wanna work uppercuts,
then you're working your legs
'cause the uppercut comes from the hips,
and the legs drive up.
Boom, boom.
- Again, a good full body exercise
is what you're doing here.
You're getting every body part involved
and you're getting aerobic,
in addition to core strengthening.
- Yeah, so we can work it together.
Boom, boom, boom, boom, boom, boom, boom, boom.
- No, you look pretty badass there, Brad.
- Now what I would remember,
on the title, we got 10 minutes,
so I'm not gonna recommend that you take your equipment
and you go for 10 minutes straight,
although you could if you were in that good of shape.
- Yeah, you'd have to be in really good shape.
- What I'd recommend is start out,
get the right resistance,
and the further you go out,
the more the resistance is.
Or the darker the band, this is a little darker,
a little more resistance.
Find what resistance works for you
so that after 30 seconds,
once you feel comfortable with this, you're tired,
and then you rest for 30 seconds.
- 30 seconds on, 30 seconds off.
- Right, and do that five times.
Or 10 times, that equals 10 minutes.
You'll be tired in 10 minutes, unless you're-
- We like to call this high intensity resistive training.
You've heard of high intensity interval training.
This is a little bit of a different angle to it
because you're getting resistance while you're doing it.
- And it's fun.
The old Muhammad Ali,
fly like a butterfly, sting like a bee.
Boom, boom, boom, boom, boom.
You got them, boom.
- That's probably...
Young people don't even know who Muhammad Ali is.
- Oh, well, they gotta google it.
They can google.
Yeah, google it right now.
Boom, boom.
Or Bruce Lee, he's been around.
I don't know.
- Yeah, he's still kind of an icon.
- Yeah.
You wanna-
- So what are you...
Do you have a recommended what you're gonna do
for each 30 seconds, or is that-
- To start out with, if you're a beginner,
you haven't done this at all,
you have no boxing or karate, martial arts background,
again, we're gonna start left leg forward,
right leg back,
and hands above chin level.
And just front hand is just under the eyeball
at the nose level.
Elbows in.
You're protecting your body.
Chin down.
Punch here, punch here.
Notice my body is moving with the punch.
One, two, one, two.
Then switch feet so you get the other side going.
Boom, boom, boom, boom.
Okay?
And then from there, just add a little movement.
Get some music going in the background.
Bob, can you sing?
♪ Dun, dun, dun, dun, dun ♪
- A little "Rocky" here.
I used to work out to that.
- Everybody did.
- Boom, boom.
And then get the movement going while you're punching
and move side to side.
You can throw some uppercuts in there
once you feel like doing something a little different.
Hands up.
Always feel the resistance on the hands.
And have a timer going if you're gonna do the interval work,
otherwise you'll forget.
Or a clock on the wall works good
with the old time clock that has the second hand analog.
You can use a digital if you want.
- Do you...
Are you gonna do a leg workout with this or not?
- Nope.
- This is all just punching. - Just shadow boxing.
I do have another video
where you actually connect the lower band to your ankles,
and then you can do kickboxing.
- Along with it.
- Yeah, and have resistance on your legs for kicking.
And that really adds another dimension to it.
It really elevates the heart rate up.
That's a little harder
because you add that element of kicking with it.
- So in essence, basically,
it's great for the beginner, this one,
because you can just start off with the punching,
then you can throw the hook also if you want.
And just do it for 30 seconds, rest for 30 seconds,
and that's one minute then.
And then you can just do that 10 times over.
- Right, or if you wanna do it longer than that, you can.
- Or start off shorter maybe probably the first time
because this would be a really quite difficult one
to start off with.
- So once again, Bob, we continue to-
- Amaze ourselves.
- Yeah, amaze ourselves
and offer more and more exciting workouts.
- We can fix just about anything.
- Except for- - A broken heart.
- But we're working on it
and we're not gonna stop until we're done,
and I don't mean maybe.
- Okay.