Hi 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. Are you trying to outstage me?
Alright let's get on with the show. The best 10 minute kick box core and posture home exercise program.
And we have an expert right here. You better believe it Bob. Oh, yeah.
Okay, so this exercise- well tell a little bit about but your background just so we know that we should listen to you.
Right with the kickbox part, yes, I'm a second-degree black belt, practiced for 17 years now and
Core exercise, we're gonna work the core with this and because we're therapists we're gonna work posture exercises.
So you're gonna get all these into one thing plus you're gonna get your heart rate up
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And now we're trying to turn things around alright. Let's go. I'm really pumped up. We need to do a little warm-up first, so we're gonna start
I'll take a deep breath
In the nose out the mouth do two or three of those. Then we'll go to chin tucks
So tuck the chin in there Bob show them from the profile
I'll show them the front. We're doing three or four of these and then full extensions looking up towards the ceiling.
Now you're gonna do these so it's not painful. It should be just a stretch.
Comfortable. Next thing we're gonna do the scapula retraction
Whoa there you go, pull those shoulders, see how Bob's pulling those shoulder blades together as tight as he can, sticking his chest out
That's part of the postural part of this program, and now you really do got to remember to breathe Brad
That's one thing you've been teaching me, and I find myself holding my breath when I'm doing these things. It's very common.
That's one of the habits I formed from 17 years in the martial arts, because they always, from day one talk about your breathing.
And make sure you get that. So if you don't breathe do they stick your hand in the hot sand or something?
Yeah you've been watching too much TV Bob. Kung fu.
Okay now
we're gonna do a little jog and get the heart rate going a little bit. Now because
we're gonna do some jab punches in a back leg, front kick to get the heart rate up
We need to warm up with a straight leg raise okay
We do this all the time in therapy, standing though, so if the left leg is forward you're gonna
Take the back leg and gently bring it up in front of you
Don't try to get it up over your head because you might tear your hamstrings. Believe me, it's not gonna happe
It's not gonna get over my head. Now Bob because this is a
kick box routine, get those hands up in this position. There you go, so
You're in your protective position. You do three to five on each leg. Switch feet please, there you go
Breathe out when you kick. I'm having more trouble with this one. Yeah, that's right breathe out when we kick?
Yep, breathe out when you kick out and just stay relaxed throughout this.
This is a warm-up remember, so we're not trying to get things going too high just getting warmed up. Okay. You're ready Bob?
All right, okay, Bob's gonna start the first ones laying down. All right crunches, core workout.
He's gonna go up. I can go outside or
I can go inside, and try to touch the toes, you don't have to touch your toes
But we'd like you to go that direction. So just three of them. Three to five, you can do more if you want. Go again.
Okay, next one, press ups. This is gonna
help your posture and your lower back and we're gonna go directly from here after three of these into push-ups. Go ahead Bob.
Nice GI push-ups. If you want Bob
Can you demonstrate on the knee push-ups for those people who would prefer to do that way depending on your shoulder strength?
Remember to breathe, three to five of these and then you're gonna roll over or stay there. Supermans.
Oh, yeah. This is all posture. This is a therapy exercise. Head up, please
Come on. Thumbs up head up and look at all these muscles in here working great for the posture
Okay, and then the next thing Bob. You're going to get up
I'm gonna do the jab punch kick and to start this out if you have never done any jab punch or karate type activities
We're gonna start out slow, hands here. It's a punch here
We call it a jab, a rear hand punch
And then the back leg throws a kick. You're not trying to kick over your head. Knee level is perfectly acceptable.
So it looks like this. One jab, rear hand punch, and kick. Bring it back to where you started. One
two
Three and that's as fast as you need to go to start out with. After you get comfortable with it you can speed it up.
Switch feet, the right leg will be forward, right hand uses forward jab
Rear hand punch and kick okay one
two three
Now I want to hear you breathe on each one so breathe out breathe out and there I can hear you Bob
Good work one two three. Okay? That's the whole routine. Bob, you want to go down now? Let's go and do it.
In real time now right? Real time one
Two I'll do five okay good three don't bring your head up too high on this. Four. There
you go, cuz we're working the core not the neck
Over
There goes my mike. Now press ups.
Head up.
Look at that back
And the push-ups
Head up please. There you go, always reminders. That's why we got some coaching going on here.
Superman
One two, oh nice work Bob. Are you breathing Bob? There you go.
Good
Okay, and then you get up from there
and we go to the jab punch kick so left leg is going to start forward, jab punch
Kick okay one two three, and if you count, that forces you to breathe
One two three boom one two. Oh you're not doing them? I'm just watching. Taking a break
So if you're doing these, we're working this as a team, we're gonna do all this together. I'll do it all this
next time. I wanna see how tired you get Bob. Alright sounds good.
So as Bob's doing and what you can do is do these it can be a 10-minute workout
or you could extend it and continually repeat, from the crunches to the karate techniques and
Repeat over and over and over or increase your repetition so it can be a five-minute workout, ten-minute workout
I mean if you were really ambitious you could go to 30 minutes, but that would get you pretty fatigued
And the push-ups, head up Bob, breathe Bob. I'm being the the coach here
Sometimes little reminders are helpful
Especially when you start to get tired and a Superman. If you're a therapist you know this is a Superman
It's just what all therapists call that isn't that right Bob? Yep, all right.
You gonna do the punching? Well you do it though. I'll have you guide me. Okay here
we go. left leg forward, hands up, one two three and back
one two
three and back. If you've been in karate before then you can go ahead and get those kicks up, if you're not don't worry about
it, breathe on each one what's going on?
All right, the other way. Take your time Bob one two three good one two three good
one two three switch feet
There you go
One two three good one two three good one two
Three nice work Bob one two three. Okay. One more time all right one more time
I'm gonna let him do the whole thing this time
Well, I've been doing the whole thing the whole time. It doesn't bother me a bit. I'm gonna tell you Bob
We're gonna see how many five reps get for that we can we started at the eight minute mark.
There you go. He's breathing good nice work Bob
Press ups.
Oh head's up good posture. He's breathing. He's got this down after only one workout
session and the push up. Head up head up there ya go. This is gonna be drill instructor Heineck. I
usually don't do them with my head up.
There you go Bob nice nice Supermans
Okay, and go right into the punches
I still might need you to lead me here.
one two three
one two
three good
One two three good work one two three
Switch feet. All right one two three good. One, two. I'm better on the side, yeah
Three I feel like I can knock your head off -
So if you do that five to seven times that'll be about ten minutes
Sounds good, and you could continue. You're pumped up. Yeah, what's the cool down then? The cool down? Yeah very good
I want to show you, bring your feet up like this, take a deep breath and
relax, let your arms hang loose
Okay, one more time
I'm gonna show this way and now we're gonna do a chin tuck and nice and relaxed
We're just gonna slow the warm-up down a little bit and now we're gonna bring that head back, shoulders
back, shoulders back there you go and stretch out there you go
Working that posture, keep our head up above our shoulders for the rest of the day
Maintain good posture. Yep action yep
There you go
Now I'm gonna add something in here.
Let's do some arm circles, big ones, whoo
And I like to do them reverse because this part when you're coming up here stretches right and also strengthens. Yeah back here
we're always thinking like a therapist when we're going exercises
And you know that's why we really stay healthy when we exercise, a rotation you got that nice little
Okay
All right while we're finishing up here remember: Brad and I are not just pretty, we're pretty ugly
We are pretty handy and helpful. If you can't be handsome then you should be handy.
Yeah
Alright, thanks for watching.
You