♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- 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.
- Stuck in our secret bunker.
Nobody knows the location.
We're doing our filming here.
By the way we're gonna start with this title.
Best at home ten minute body weight head-to-toe work out.
All right, Brad's gonna do the working out
because we don't have enough space
for both of us to do this.
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- 60 seconds of Bob and Brad a day.
- All right Bob, are you ready?
- Yeah, you wanna jump right into it?
- Yeah, let's get going!
- All right, let's go.
- All right, so you know, in these days
when you're confined to a certain area inside,
it's not nice out, you wanna get some movement
because motion is lotion.
In other words, it's good for the body,
good for the mind and we gotta breathe,
get some oxygen, warm up, take a deep breath.
(breathing in through nose)
In your nose, fill up those lungs
and exhale out your mouth.
- [Bob] I gotta say Brad,
you look like a natural out there.
(breathing in through nose)
I could see you on TV.
(breathing out the mouth)
- Oh yeah, I can see myself on TV.
(breathing in through nose)
One more time, three is good enough isn't it?
- [Bob] Breathing is really important.
- And we'll start with some jumping jacks.
Oh Bob, I'm feeling strong like bull today!
Strong like bull.
This will take about 10 minutes,
it'll vary depending on how fast you go
but we're gonna go about 10 minutes.
And now knee circles, take the right knee,
go up and around and make a circle with that one.
And then make a circle with the other one.
This is a nice one, I like doing this one for my hips.
- [Bob] And you may not know, Brad is a,
used to be a karate instructor.
So this is probably one you did back then, I imagine.
- Oh yeah, something like this,
altered it a little bit, put a kick in there.
All right now, let's go to trunk rotations.
- [Bob] Great these are all warm up exercises
and you can get that whole body ready to go.
- Arm circles.
You can start small, like this,
looks like you're drawing circles on the wall,
And then bigger circles,
then the other direction little baby ones.
- [Bob] I was gonna say wanna get both ways.
- Big ones, and then Bob's favorite,
the old hallelujah, yeah!
Everything is gonna be all right,
we're gonna be fine in the world,
life will go on.
All right now, ready to go.
Down Bob, down with the camera.
- [Bob] Down we go.
- Absolutely.
All right, right hand, left shoulder,
left hand to right shoulder, shoulder taps,
and four and five and six and seven,
eight and nine and ten.
Pushups, try and do some nice good ones
head up, body straight,
you can always do the knee pushups, perfectly acceptable.
We all have our abilities
and we're gonna work with 'em.
- [Bob] You really wanna keep your trunk straight
while you're doing these, the elbows are pointed back
while you're doin em.
Your shoulder blades are squeezed together
to provide you good support.
- Good.
Now this is a fun one.
Arms stay still, touch up as far as you can.
- [Bob] Now this is a great mobility one for the hips.
And.
- Four.
- [Bob] In addition, you're getting some cardio
along with it.
- Seven, eight, nine.
- [Bob] Brad's in good shape isn't he?
- Yeah.
Pushups again, a one, a two, a three,
a four, a five.
Whoa, take a little break,
think about your breathing right now.
Good posture.
When I was in akito, we would sit like this,
shoulders back and it would be excellent for breathing.
Exhale out.
- [Bob] And a little stretching with that too.
- Inhale through the nose and exhale out the mouth.
One more time.
(breathing in through nose)
Let things relax.
- [Bob] I'm doin' 'em along with you, Brad.
- Slow down, everything feels relaxed.
Nice and warm.
All right, we're gonna go to the second set.
Okay, this one, we're gonna actually go in a position
like this, wide base, right hand touches left knee,
left to right and two, and three,
and four, and five, this is fun, Bob.
- [Bob] Yeah, by the way,
if you wanna add some music to it,
we don't have it along with it,
you go ahead and play your favorite tunes
while you're doing these exercises,
it makes it a lot easier to go.
- I could sing a song, Bob.
- [Bob] Let's not do that.
- And some pushups, if you wanna change your pushups,
you can put one hand forward
and one hand back and do a little change up.
Or do it the standard way.
You can do 'em on your knees,
back to this again.
It's your workout, adjust it to fit your body
and your ability.
- [Bob] Always have good form though.
Good form is.
- Yeah, not this.
- [Bob] Yup.
- No, no, no, no, no.
- [Bob] Not bent up either.
- Right, all right.
Now, this is one of my favorite ones,
I don't like planks,
but I do like planks with motion.
- [Bob] Yup.
And Brad has spinal ostesis, which I never say right, but
and he's able to do these,
but he doesn't like regular planks.
- No, if I do a static plank,
my back gets sore the next day
and I say bad things and that's not good.
- [Bob] Yeah, this is really good for ya,
this is you know, really working on that core strength,
which is really great for your back.
- Ah, this is good, yes.
All right.
- [Bob] You're not taking many rests, Brad.
- No, we got one rest after the mountain climbers.
- [Bob] Okay.
- So hold on, hold on, we're almost there.
- [Bob] We're almost there,
you're gonna get a rest.
- This is fun, life is good.
And relax.
- [Bob] Yeah, good form, Brad.
(sighing breath out)
- Take a deep breath in, that good posture.
- [Bob] This is one of those things
where it's not the worst thing to happen
if you have a mirror in front of you.
Or to the side of you,
so that you can see what your form looks like
when you're doin' these things.
Or have you know, your spouse, or your loved one
or family member, pointing out any flaws
that you might be demonstrating.
- As long as you're on good terms with 'em at the time.
- [Bob] Right, and as long as the person's knowledgeable
on what their looking for.
- Yes, I just trying to throw some humor in there.
(Bob laughs)
All right, now we're gonna go to the third set.
All right, you know I forgot,
I forgot to turn the timer on,
so I'm not sure what our time is exactly.
- [Bob] All right, that's all right.
- All right.
- [Bob] If we get knocked off, we'll get knocked off.
- All like this, strong like bull,
right elbow to left knee,
this is a fun one.
And you know, sometimes we do,
you can do a little,
jazz it up a little bit.
- [Bob] It looks like you're doin' a little two step there.
- Yeah, two and three and one and two,
one and two and three and four.
Posture squats.
Good posture here, wide base,
arms up in the air and down we go and up.
Now, if this, you're gonna take this slow,
if you wanna do some jumps,
to make it more difficult,
you're welcome to, I am not going to,
I'm just gonna do posture squats.
- [Bob] Everything, the cue here is posture,
the key word
because if you can't do these with good posture,
you shouldn't go any deeper.
- Right.
- [Bob] If your back starts to round out
when you go real deep.
Then you're going too deep.
Go as far as your back will allow you
or your hips will allow you
and still maintaining posture.
- Okay, good, this is my favorite,
this is from my karate days,
it's called a horse stance,
out with good posture, shoulders back,
feet out wide and bend the knees,
but don't let 'em go in, keep 'em out.
And we're just gonna throw upper cuts.
- [Bob] Oh I see, you're riding a horse
and throwing upper cuts.
- Gonna upper cut the horse.
You'll feel your quadriceps working
and da, da, da, da, the ol,
can I sing a song or is YouTube gonna get mad at me?
- [Bob] No, no, they'll all be,
well everybody else will be mad at you,
but YouTube won't care.
- Good so I'm twisting my trunk,
using my body, I'm just not doin' this.
- [Bob] Sure.
- You really need to work the body in with this.
- [Bob] Trying to get a little core here again.
- Exactly.
- [Bob] And yeah, this is functional
because if you're gonna hit somebody
you wanna throw your whole body into it.
- Well, of course.
All right, this is the last one,
last one on this set.
Good posture, right leg gonna go out,
and we're gonna do a lunge, and back.
Take your time with it, we don't have to go fast.
Go as deep as you feel comfortable,
if this is all you feel comfortable doing,
you're gold.
If you're a little more flexible,
little more athletic,
see if you can touch your knee to the floor gently.
Gently.
I know, I know, there's a few of you out there,
they wanna do this thing,
if you wanna do that, you can do that,
otherwise, we're gonna work.
- [Bob] The thing is you don't do that
until you have form, again form comes before speed.
- Exactly, Bob,
and that's why I'm doing it this way,
I get a little sloppy when I do the jumping.
- [Bob] And that's the problem,
if you can't maintain your form throughout,
you shouldn't be increasing the speed.
- All right, that's it.
Gonna slow down, we're not gonna just finish,
we need to breathe.
Exhale, good posture,
think about life, think about everything,
how good things are.
- [Bob] Gratitude.
- Braditude?
- [Bob] Yup, Braditude.
- Gratitude.
- [Bob] That's our new word, Braditude.
- You know, I'm serious,
I think about my parents
both lived through the Depression, World War two,
they told me stories back then.
- [Bob] Yeah, that was sacrifice.
- That was tough.
This is not easy, it's not tough,
but there's been hard times before
broke through it, we're gonna do it again.
So again, do your home exercises
at least once a day, I'm thinking two times a day
if you're stuck home all day.
- [Bob] And then you end up what, Brad?
- Strong like bull.
- [Bob] There we go.
- Go outside for a walk too.
- [Bob] All right, thanks.
(keyboard notes)