♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist ♪
♪ On the internet ♪
- Well, hi there folks.
I'm Bob Schrupp, physical therapist.
- And I am Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today were gonna show you a full body, home workout.
This is for beginners
and out of shape, no equipment, easy to do, no excuses.
And this is really for beginners.
I've seen this before, Brad,
where they say it's for beginners?
- Yeah.
- And then they're doing advanced stuff or moderate stuff.
This is really easy, low level stuff.
You haven't been working out, let's get started today, Brad.
Right? (clapping)
- Say no more Bob.
Say no more. - All right, we'll talk about
our giveaway at the end, but let's get a person moving here.
We're gonna start with posture.
We've got 10 exercises.
We're gonna start with posture.
We're gonna end with posture.
- Yeah. - First one.
Yeah
You're gonna do the lateral side view
and I'ma go straight on.
You're gonna do W's.
These are just a great way to warm up.
We're gonna do 10 of them.
- Breathe.
(inhales loudly)
In the nose, out the mouth.
- You see how the W,
is a W evident Brad.
- Yeah.
It's like Cassiopeia.
- What is Cassiopeia?
- It's a constellation in the sky.
(exhales loudly)
What does that have to do with W's?
- It's a W.
You don't know--
- Is it really?
- Oh yes.
- You actually knew what you're talking about.
- Of course.
There'll be people that will comment on that I'm sure.
- All right, that might be close to 10, if not as close,
but we're gonna start with just some knee extensions.
This is actually a good one to do
when you're having knee problems and you sit a lot.
It actually gets to the moving and starts to,
there's kind of an oil in your knee.
- Synovial fluid.
- Yeah, synovial fluid,
but there's a natural oil that you actually stimulate
when you move it like this.
- We're on 11 Bob.
- Oh, sorry.
Then we'll go to the other side.
So you go in, plus you're getting some strengthening.
So you definitely want to, if you sit a lot,
don't sit with your need to far bent
and also go ahead and do a lot of these knee extensions
throughout the day.
How long are we at Brad?
- Eight.
- Nine. - I'm using my finger,
so I don't lose track. - 10.
Hip flexors.
Now we're just gonna go,
I think, I like to do one side first
'cause it works it a little bit harder.
You ain't, there's no rest.
- You can go right left, if that makes you feel better.
- Yeah, if it's too hard for ya.
Good posture while you're doing this.
Don't be leaning forward.
If any of these bother you, don't do 'em.
- Yeah.
Just skip that one.
I actually start to feel that one, Brad after--
- Well of course.
We're on 12 Bob.
- Well, you're going at each side right?
(Brad laughs)
- It's nice to do this with an armrests.
- Especially-- - On your chair.
- When we come to the next one,
you may wanna have an armrest on the chair,
especially if you haven't been doing these at all.
All right, sit to stands.
Brad's one of our pet peeves is that,
people who get those chairs that help you stand up
and if they don't need 'em, because you become weak.
This is one of the exercises you get through today,
is you just go ahead and do sit to stands.
Legs apart, and you can go forward like this.
Now, if you need the arms,
go ahead and push up with the arms.
But if you can do it without,
just keep your back nice and straight, lean forward,
and you can actually have the arms forward like this.
You wanna make it a little harder,
you can even go up like this.
(exhales loudly)
I actually hit the ceiling, Brad.
- Wow.
- If that's too hard, you can go chill on your chest.
And like, instead of it's really hard for you
use the arms of the chair and push up.
Five times.
Now we're standing Brad.
- That was a five repetition?
- Yeah, that's only five.
You can go up to 10 eventually.
- You bet.
- But this is for beginners, Brad.
Do I need to say that again?
- No, oh no Bob.
I was listening.
- All right.
Hip abduction.
We're gonna just go 10 times on each side.
You're not bringing the leg out like this.
You're going straight, toes forward.
Keeping your body straight.
How many's that, Brad?
- Don't let this, I lost count.
- I'm at a seven now.
Eight.
Nine.
And 10.
- Both legs.
- Okay, we should try it in German.
- Oh no.
I can only get to three.
(speaking in foreign language)
- How did I do Mike? (speaking in foreign language)
Alright.
Can you do a Spanish Brad?
We're gonna do hip extension.
Same thing.
- Good tall posture, shoulders back.
Even if it doesn't allow you to go as high, don't do this.
- Up tall.
- What number are we at now?
- That's about eight already of that.
- Nine.
Well, let me have an extra one.
If you do an extra one, don't worry.
It's a bonus.
- You'll get credit.
We'll give you credit for all of them.
- I wanna get into sync with you,
so we're like synchronized dancers.
Oh yes.
And if you need their rest,
you just put the video on pause and rest.
- And make sure you're breathing throughout all of these.
(Brad exhales loudly) Now will do toe raises.
So we're actually just raising up the toes toward ya.
And you can hang onto the chair to make sure you don't fall.
Safety comes first.
- We don't want this kind of a thing.
- It's like Brad's birthday.
We always have a fire extinguisher near the cake.
Safety comes first on his birthday.
We gotta think about that.
- This is really critical actually, for walking,
for keeping the toes from dragging and preventing falls.
- This really works well for balance
if you haven't been doing these.
Now, we're doing heel raises.
One.
(speaking in foreign language)
- If you need help,
you can push a little bit with your arms.
(speaking in foreign language)
- I don't know how to speak Spanish.
I never had Spanish.
Eight.
(speaking in foreign language)
Mike is not helping me on this one.
- [Mike] I'm not German.
Alright.
Wall push-ups.
All right.
Brad's gonna do the push-ups over here
because we need a wall.
All right, we're gonna do five to 10 of them,
depending on your ability.
Now, if you're doing a little bit better,
you can go lower yet.
- Yup.
So, you having a little shelf like this
comes in advantage or you can use a table or a counter top.
But whatever makes you, by the time you get to 10,
you should feel a little fatigued and then that's good.
- Yup again.
Beginners, we understand this is for beginners.
Next one, last one.
Angels.
So you're gonna remember, we started with posture, Brad.
- Yeah.
- We're gonna finish with Posture.
- There you go.
So we're gonna go ahead and
well, we're pushing my arms back
and squeezing my shoulder blades
while doing this. - Sure.
Yeah, please.
- And I'm actually running it up into the top
and I'm gonna go down again.
- You probably blend right into the wall.
Can you even see his body?
Or can you just see strong like bull?
- Probably my white skin too
is blending right into the wall.
I don't have much of a tan.
- Well in another month or two that'll change.
- Yeah.
As I get up here,
I have trouble keeping my elbows against the wall
because I need work on my posture.
We all do.
I'm working harder now to get it up against the wall.
So this is really a stretch and a strengthen
at the same time.
- You'll feel all those muscles in your upper back
working pretty good with this.
And you might be sore tomorrow after this.
But if you need to take a day off
and get back at it the next day,
otherwise just go through it a little slower.
Take your time.
Decrease the reps if you need
or increase the reps if you need.
- What's nice about finishing with posture, Brad,
you feel really nice and tall and straight.
- Yeah. - When you finishing.
And people are gonna notice.
People are gonna say,
"There's something different about you.
"You look better".
- Well, you're taller too.
- By the way, we didn't do the giveaway, did we?
- No, did we?
Mike's--
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pain-free
and we upload every day.
Also, go to bobandbrad.com.
That's both of us and go to the giveaway section.
We're giving away this week,
a knee glide.
Maybe one or two, I don't know how many we'll give away.
But--
- Well, whatever.
They only get one a piece.
- Yeah, and these are great for actually
after knee surgery or knee replacement.
But even if you're just having arthritis in your knee,
it's a great thing device to use.
- If it's painful to walk, that's a perfect way to exercise.
- It's so lightweight.
I mean, there's nothing to it Brad.
- Yeah.
- It's solid, but it's lightweight.
- 3.1 pounds.
- And it's tough.
- Go to bobandbrad.com, Facebook
and it'll be pinned to the top of the page to contest
that is, make it easy for you to join.
Go to Twitter, Instagram or TikTok
if you want a 60 second version of our program.
That is all we have today folks.
Thanks for watching.
Remember Brad and I can fix just about anything--
- Except for...
- A broken heart.
But we are working on it as we continue to do so,
we've got almost 10 years of working on it.
(Bob laughs)
- We should get a figure for it.
- Nothing to show for it.