♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- [Bob] Hi, there folks.
I'm Bob Schrupp, physical therapist.
- [Brad] Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna show you a 10 minute ab and core workout
that Brad thinks is gonna take longer
than 10 minutes in bed,
plus, we're doing a giveaway.
- Oh yeah, the giveaway,
you're gonna do this in bed?
- Yeah.
- Well, don't fall asleep, I won't let ya.
- All right, by the way, if you're 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 go to BobandBrad.com,
go to the giveaway section
'cause we're giving away the doozy this week.
- That's right.
- We're giving away a SleepOvation mattress.
- Mattress.
- So, you can also find it on Facebook,
it'll be pinned to the top of the page to contest,
Twitter, Instagram or TikTok,
if you want a 60 second version of our program.
- Or the podcast.
- Right the podcast.
- We have it.
- We have it all.
So, here is a sample of a SleepOvation mattress.
It has 700 of these individual tiny mattresses,
- 700 tiny mattresses.
- Now, you won't be able to see yours like this,
we cut this away or they cut it away.
- Yeah, this is a more
- Yeah, this is a complete one.
- You'll see it.
- It's a twin size, right?
And, they also sell pillows with,
they got springs on them.
- Yeah and here's a cut one, here is a full one and
I didn't believe them,
so I had to cut one apart and pull out a spring,
but you cannot feel it, what so ever.
- Look at this, yeah.
- I didn't believe them, so I had to get in there
- it's got good support.
- and make sure.
- All right, Brad, do you want to take that out?
- Yeah.
- 'Since I'm going to be doing all the work.
- Get ready for your exercises and now,
are we gonna suggest doing these before you go to sleep
or in the morning?
- Whenever you want to do them, all right?
- Whenever.
- I don't care, I don't care.
- So this actually is the bed that both Bob and I sleep on,
and not together we have a separate houses.
- One thing I want you to realize,
even though it's really comfortable, I don't sink in,
you know, I keep good posture.
- Yeah, well that's all,
we've discussed that many times.
- Right, okay.
- They don't know that.
- You ready? Are you timing?
- I'm timing by this goal.
- Started at the 12.
- Always at the top.
- 5 seconds,
first one's going to be bridging.
- Bridging.
- Yep, so up, there you go.
- We're going to work on core and on
you're not just getting the abs,
you're also getting.
- The glutes, the hips
- Muscles that tie into the core
because those are just as important
for protecting your back and protecting your core.
- You can think about tightening your stomach muscles
as you do this so you get a complete core workout.
- This is one where you'd tighten your butt.
- 25 seconds.
- Okay.
- Now, if you wanted you could do this like,
10 a piece instead of 45 seconds,
that's up to you.
- We're trying to give them a good workout here, Brad.
- Sure, make sure you breathe while you do this,
we're at 40 seconds right now Bob.
- All right so I'm gonna give myself 5 seconds to okay,
hands in the lower back and ready?
- Yep, go.
- Now, gonna lift up like this.
- Oh, so we're still working abdominals?
- We're not going like this, going straight up like this.
- Look at their head posture,
try to keep that neck so it doesn't flex.
- I got my hands in my low back to provide support to it.
The back of my hand, the palm is going down.
- Like this.
- Yep.
How am I doing Brad?
- You're doing excellent Bob,
we've got 27 seconds right now.
- My core look good?
- Yup.
Well, let's ask our viewers,
please comment on his core.
- That's right.
- All right we're coming up on 40 seconds, right about now.
- Okay next one,
elbows on back.
Hands in a little bit,
oh yeah,
I'll get this supported.
I am going to go like this.
- Again, another core exercise.
- Now you want to make it harder,
you do it more rapidly and you cannot even touch
if you want to make it really hard.
- That is hard.
You could try to like do a bicycle thing where
you pretend there's, but you know, that's pretty advanced
even though it doesn't look that well
Bob makes it look easy.
- Touching is, is hard enough for me.
- But I bet you your core starting to get
pretty warm right now, Bob.
- Yeah, I'm feeling it, I'm feeling it,
there's no doubt about it.
- We're coming up.
You've got another five seconds, Bob.
- I used to do stuff like this in bed when I was growing up.
- Oh really?
- Because my mom would put us
to bed at eight o'clock.
- 40 seconds.
What else did you have to do?
- Yeah, right.
I have nothing else to do, we're going to
do a side plank here for 45 seconds.
Just a good way to hold.
- Kind of like a plank.
- It is a plank.
- It's a side plank.
- You already said that
- Now I, you could do it
with your legs straight, but on this mattress,
I start swinging around and there's no stability.
- It's probably a little more difficult
on the mattress versus a solid floor.
- I would agree a hundred percent.
- So, if you're new to these and you're feeling
like your form is going, you're getting really fatigued.
You could just take a break.
You don't have to do the full 40 seconds.
Now we're coming up on 35 right now.
Hold her Bob, hold it.
- Holding it.
- Are you going to do the other side too?
- Yep, I'm going to do the other side.
- Oh, okay.
So 40 seconds on each side you're going?
- Yep, I'm doing 40 seconds each side.
I don't want to be unbalanced.
- That's right.
Otherwise you walk crooked.
- Is it inbalanced or unbalanced?
- That's a good question.
We have got to ask an English major out there.
- Karen, Karen helped us out.
- Karen the English major?
- Yeah.
- Yeah, we've got to get her on board.
- She's the one that give us advice
on the lay and lie.
- Oh, that's right.
- And I think we figured it out.
Don't you think?
- Well, yeah, but I forget.
- Yeah. You forget.
- English has been a problem with me.
We're coming up on 27 seconds, Bob.
- All right.
- How you feeling?
- I feel good.
- Good. Excellent.
- I feel solid.
- Are you breathing, Bob? Take some,
- Oh, I forgot to breathe.
- Yes, you start turning purple in the face.
- Yeah.
- That's when you know, okay,
we're coming up on 40 seconds right now.
- It's going to be an Oompa Loompa.
Purple face.
- Yeah. You gotta be careful then,
what's next, Bob?
- Glute pump pumps.
- So hip extension, technically, if you bend the
knee at about 90 degrees
- Am I bent at 90? I can't tell.
- Yeah, you're pretty darn good at 90.
What that does is that takes out the hamstring,
or decreases hamstring activity and makes the
glutes more activated, more promoted with that.
You're doing very good, Bob.
- All right.
I appreciate that, Brad.
- How are you doing?
- What's that?
- How are you doing?
- I'm doing good.
- You're not getting tired?
And this works good,
so you're going to do right left right left?
- Yep
- Is the best way to do this one.
Good. We're coming up on 29 seconds, Bob.
- I was just looking at what the next one is.
- Oh, of course.
Are you ready?
- I'm ready
- Time.
- All right, we'll flip around.
And now it's opposite arm to opposite leg.
- There is a lot of core work here.
I like that.
Now you're going to probably exhale
when you touch the hand
touches a foot, breathe and breathe.
There you go.
I am not getting tired at all, Bob.
I am doing very well with this exercise.
- Yeah, I got to admit, you're hanging in there.
- Yep, I'm going to have my wife do this tomorrow morning.
And I'll watch, she'll like it.
- Yeah, you were always kind of a creep, Brad.
- Well, she likes me that way sometimes.
I'm just kidding.
- Someone's got to like you.
- I hope she doesn't watch this video or
I'm going to have a rough week.
Okay. We're coming up on 40 now.
- All right.
This is a little different, Brad,
hands on the lower back again,
and you're actually going to do splits.
- Oh, so we get a little, yeah.
- A little legs.
And also, but you're working core.
- Oh, absolutely.
- Your absolutely working core.
- Hip mobility in here too.
- Yep
- So make sure you breathe.
I am getting tired watching you do this one,
after those other ones
- It's funny, you do forget to breathe.
- Well, yeah.
- You start holding your breath.
- It's easy to forget.
You know, in karate for 17 years, I had someone holler,
they didn't holler at me,
reminding me to breathe.
- Constantly
- Yeah it just was a natural thing.
Okay, good.
We're coming up.
We've got almost 35 seconds here, Bob.
We're gonna, I'm gonna push you right
to 40 seconds on this one though.
No breaks 39, 40 now.
Good.
- You could come close I got squeeze your head,
Brad, with that.
- Yeah, well, we'd be careful.
All right, keep going.
All right.
Now we're just gonna do side,
because what this does is strengthens is the hip,
but it also strengthens your muscles on the side here, so.
- Now, you got your left.
Could you do it flat with the elbow down?
- You probably could.
Yeah, that would, that's easier actually.
Actually. This is harder.
- Sure.
- And I'm all about doing things harder.
- That's right, Bob.
And it works the core more.
- Make sure your toe is not pointing up towards the ceiling.
- Don't go like this.
- Point it towards horizontal.
So it's towards the wall in front of you.
That works the hip abductor better.
- Yep.
- And we want that,
we to keep that for stable walking.
Oh, coming up on 40 now.
- All right.
- I'm going to flip
- Going to do the the other side?
- And do the other side.
- So if you're doing this at bed, you're probably
going to have to get your sheets and your bed
quilts and stuff, kind of off to the side a little bit.
- It's going to be tough
- Or you could make the bed and do it on top of the bed.
And then you could get the wrinkles out when you're done.
- Sure. Brad, I'm glad that you're taking
all these things into account.
- Well, these are things that people will be upset
with us if we do not remind them.
- Right.
- So we're coming up.
Well, you got a ways to go yet.
We're only at 27.
- You know it's interesting,
you probably couldn't do this
with your spouse at the same time on the bed.
Probably.
- Well, maybe.
We're coming up on 40 right now.
What number are we on, Bob?
- Number? We're number 11.
- So out of 14
- Now this is a little bit tough.
Pointer dog.
If you have trouble, you could just do arm and just do leg.
- Yep, absolutely.
- But it's it's
- This is really a good challenge for,
- Yeah. This is a good challenge.
- Dance people because you're on an unstable surface.
Yeah. I would have a feeling
most people haven't done this are just going to do an arm
or leg and work it that way.
That's, you're still going to get a good workout.
- It's the pointer dog. There's the pheasant, Brad.
- Those pheasant.
They're nice.
I love them.
They're a pretty bird.
I, I, I don't, I'm a Hunter and I wouldn't hunt those.
Cause they're just too pretty.
- As in many birds, the male is the pretty species.
The pretty one.
- Well, the brighter color
- Brighter color, yeah.
- That's, you know why that is, right Bob?
I might be going an extra
- Why is that?
- I lost track.
Well, because that way, well,
- You don't know.
- Time!
- No, I do know, Bob, but I'll tell you after this,
you got to get on you next exercise.
- All right, this is actually kind of tough, Brad.
- So you're going to actually get
up like this and you're doing clamshells
while the feet are up in the air.
- Oh, so you're talking like, look at this gap here.
- Yeah.
- You're really giving these people something to challenge.
- I'm not going like this.
- People are gonna appreciate this
or they're going to hate you for this.
- Oh, this is the hardest one.
If it's too hard, just let your legs, the right leg.
The bottom, like flat on the bed.
- Wow.
- This is the hardest one.
- I can just imagine what your neighbors are thinking.
You do these in bed and the windows are open
on a nice, cool morning.
- Why didn't I do this one first?
What was I thinking?
- Yeah, what were you thinking?
- Finish with this one.
- Good. You're coming up on 40 seconds.
Right now.
Good job, nice work, Bob.
- Let's do the other side.
- I give you a lot of credit here,
and I feel glad that I didn't do these.
I went swimming this morning, though, I did.
- I ran too this morning, so.
- You're doing good, Bob.
You still got 30 seconds to go on this side.
So the bird that the male is a bright feathers
because that makes the, the female
when they have their chicks
- They're safe.
- Well, yeah because a predator will
see the male bird easier and that's a good thing
- You're peacocking.
You ever heard that term?
- Oh yeah, when they, yeah, they fan.
Oh, that's a good idea.
- They show off.
- You're almost there, Bob. You've got seven more seconds.
Breathe. Are you breathing?
Oh, okay.
- Yeah. I'm still breathing.
- Time! You can go to the next one, Bob.
- All right.
This last one is just a forward plank.
So you could just finish off,
and you're just going like this.
I'm going to go on my knees.
Cause again on my feet,
well, I guess I can go on my feet.
- Get your body straight, Bob.
I'm going to, I don't want anybody hollering at us.
- Where's it crooked?
- Well your butt's too high.
- There you go.
- To high? I thought it was too low.
- Little lower. There you go, that's better.
- I'm touching the mat.
- Yeah. That's the thing with the mattress.
You know, this is a challenging plank.
That's all right, though, we're going to go two minutes.
- Yeah, my toes are giving way,
we are not going to go two minutes.
- Come on, Bob.
- My feet are slipping.
- I see that.
See, there are challenges where,
and you're you're at the end of this.
You get a break and relax.
There you go.
- All right.
That's it folks.
You can pick out the ones that work for you,
but at the end of the day,
you're going to have abs that people will be proud of.
- Oh yeah.
You are going to tighten that belly
up and there's no stomach,
that stomach we don't.
- Remember to sign up for the mattress.
Take care.
- Be careful.