♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists on the internet.
- In our opinion, of course, Bob.
- And we're joined today by Jake Cleaver.
- Yes.
- And Jake is a nurse at one of our facilities
where we work at and he is also a fitness guru
to a large extent, and he's a boxer.
He's been boxing for a couple years now.
He's got his first fight coming up.
When is that happening?
- Hopefully in May.
And he is formidable.
I mean, when you see him working out,
scares the pants off me.
- Yeah, and he'd been doing some serious training.
You've got two boxing coaches and a trainer,
personal trainer working with you.
And he's highly motivated, fun to work with.
But before we go any further, Bob.
- I should say the title.
I haven't even said the title, yet.
- Oh, yeah.
- Brutal.
HIIT workout.
Fat burning, kick boxing, workout at home.
Five to 20 minutes.
Set your goals.
Oh, that was part of the, that wasn't even the title.
- Yeah, we can put that in there, Bob.
But, yeah, the whole idea is that,
depending on how fit you are, how aggressive you are,
it may take five minutes,
or you may go up to 20 minutes with this.
- Sure, but this one will get your heart rate up
and Jake's actually got a heart rate monitor on.
And we'll show proof of that at the end of the video.
And we also, he's got his app set up there,
so we can actually see what is heart rate is at
as a percentage of maximum.
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- Right, we are giving away a lot of things this year.
- Alright.
- Alright
- He's hooked up, by the way, the wall anchor,
and he's got body elastic bands.
He's hooked up to the ankles and he's got the arm one.
- Yeah, he's got resistance on both his hands,
and with the kicks.
So, this is something that anybody can do.
We're gonna do some real basic techniques.
We are using the resistance bands,
so that you're gonna get more strength, more speed.
And you're heart rate's gonna go up
with less work, so to speak.
That's actually gonna be, Jake will let us know
how much he's working.
- [Bob] So he's at 64%, 65%, 66%.
- We just did a video with him doing some shadow boxing.
Maybe he's a little nervous.
- No, plus he was working out before we started.
- Sure, yeah.
So he doesn't have a true resting heartbeat, obviously.
- He's down to 63 right now.
He's calming down.
- Okay, alright, so--
Oh, we're still zooming on it.
What about me, I want some attention.
Jake does, too.
- [Bob] Are we ready, or not?
- Well no, we're gonna talk about some training here.
- [Bob] Oh, okay.
- So we're doing HIIT training.
We're gonna start, in theory,
at a resting heart rate.
You warm up for 30 seconds.
You want to go 30 on, 30 off?
- Yeah, we can do 30 off.
- 50-50?
Yep, and that's a good way to start.
And then, after 30 seconds of high intensity,
which he's gonna be doing
a jab, rear hand punch, back leg front kick.
So anybody can do this, you just have to practice.
Do like this.
And Jake is not in karate.
I was for 17 years, so this a real basic technique.
But he's doing really well.
- [Bob] Yeah, he's doing real well.
- I spent just a couple minutes with him
and he's falling right into place with it.
So, after 30 seconds of high intensity,
you've gotta have a clock for this.
It should have something with a beeper.
Bob's gonna be watching for us.
He's gonna be our beeper.
Jake normally does this,
you have this on an app, right?
- Yes.
- And it works beautifully.
- Yes.
- So, Bob's our app today.
- [Bob] Yep, I'm the app.
- We're gonna watch his heart rate.
- [Bob] He's down to 60% by the way now, 59.
(laughs)
- In theory, we'd like it to get up 90% at his peak.
And at the rest period, go down to 60%.
- [Bob] That probably is not gonna happen.
I think we talked about he needs longer rest period.
To get down there.
- Right, and that's what you do.
You just practice.
Start out at 30 seconds on, 30 seconds off.
If you need longer rest period,
you go 60 seconds on, or 60 seconds off.
Or you could go 30 seconds on, 60 seconds rest.
- [Bob] Sure.
- That could vary depending on the individual.
Jake, are you ready?
- Yeah, you want to start at 15?
- At the 15, sure go ahead.
- [Bob] At 15 seconds?
What are you talking about?
Oh, at 15, gotcha.
Okay, I gotcha.
- Yeah, so.
(workout grunts)
- [Bob] So he was down to 57%, by the way.
- [Brad] Okay, good.
- [Bob] So that's 15 seconds,
- [Brad] Good job.
- [Bob] 15 seconds left.
- [Brad] Now, if you notice, Jake is doing a really
nice job of breathing.
Every kick, every punch.
You should breathe out with it.
And he's got that down from his boxing background.
- [Bob] 43, 44, 45, and rest.
- [Brad] 30 seconds, how ya feeling, Jake?
- Good, feel real good.
- [Bob] So he's had, he got about 79%, 80% here.
And it's interesting, again,
once he stops, it still climbs up a little bit.
- [Brad] There's a lag in the heart rate.
- [Bob] There's a little bit of lag, yep.
- [Brad] And that makes it kind of interesting.
So you got about 12 seconds to go, and we'll go again.
- [Bob] Yep, he's back down to 79% now.
- [Brad] And if you want to make it a little
more aggressive, he gets farther away from the wall
with the bands.
- [Bob] Three, two, one, and start again.
(heavy punching breaths)
- There you go.
- [Bob] This is fun.
We don't have to work out.
We don't even have to break a sweat.
(heavy punching breaths)
Oh yeah.
- Good.
And it looks like, I see a little effort on his face.
- [Bob] Yep, he's going up to 82%.
- 82%.
Good, and what a we got for time left on this?
- [Bob] We've got five seconds left.
- Okay, good job Jake, nice breathing.
Good work.
- [Bob] One, two, three, four, and rest.
- And break.
- [Bob] So at 84% right now.
We'll see if he goes up to 85 with resting here.
- [Brad] Now, right now Jake has his left hand forward,
his left leg forward and he's doing the same punch now.
Ideally, you'll switch, and you'll go right hand,
left hand, and kick with your left leg.
So that you balance out your extra-
Is there any problem with that, Jake?
- [Bob] Are we doing one more?
- One more, Bob.
- [Bob] We'll do one more.
Hell, we feel good, why not?
- But I won't change my stance, cause that'll throw me off.
I'm orthodox, I don't want to switch
to southpaw so I'll just kick. - [Bob] That's fine.
- [Brad] And go.
- Go ahead, we don't want to have anything unorthodox.
- [Bob] So interesting, he was at 83% upon starting.
- Okay.
- [Bob] So again, he didn't recover much
because he was talking for one thing, probably.
- Right, that makes a big difference.
- [Bob] Yeah, it does.
- Okay, so now he's using a front leg,
front kick on there, which is just fine.
- [Bob] So there's just 15 seconds left.
(punching breaths)
Ten seconds left.
- There you go, nice work Jake.
(punching breaths)
- [Bob] Five seconds left.
He's at 86% on the one there.
So he's 87%
- [Brad] Should we go up to 90?
Let's give him, there you go, work it out.
Let's see if we can get to 100%.
There you go.
- [Bob] 100%.
So he's past his time limit.
- [Brad] We're just having fun now.
- Yeah, we're really having fun.
- 89%, 90%, 91%, yay!
- [Brad] 90%, alright!
- Alright, we gotta have, this is the eye candy
for the ladies.
- So before can't we just ask him one question?
- Sure, ask him a question.
- Jake, now you're a boxer.
And we just did a video with the bands with the punches.
And we added the legs.
Did you find a big difference with the resistance
on the legs, and the kicking?
As far as general fatigue?
- Well, with the steps, it's working my hips.
And my inner thighs.
And I have to maintain that balance,
but, just that resistance from my legs.
Because when I take one step,
I want to bring the other one close.
- Sure, yeah.
- Maintain my stance, so I can't push over.
- As far as the kick excels are you feeling things
any differently?
- Well, the kicks are challenging.
- Yeah, yeah.
- You probably feel it in your core a little more, too.
- And you have set, you have to plant that foot
before you can kick.
- Oh, sure.
- 'Cause of the resistance.
So, I'd throw the punches.
- Otherwise you get pulled back.
- And then get set pulling through that kick.
- Sure.
- So as therapists, we're thinking,
hey, that's good for balance.
You're working more core, it's giving some benefits
in regards, not just to the sport,
but just being stronger and more balanced wise and what not.
- Alright, let's just take a vote out there.
Who wants to see Brad with his shirt off?
No, no!
Jake, it's defer to you, so you have--
Watch your microphone, here.
- What do you want me to do with it?
- Move it out of the way.
(laughter)
- Oh, it's in your.
There we go.
- You want to take it down through?
Or take it up?
- We're all connected here, Bob.
- No, no, no, this will work.
Oh yeah, ease 'em a little bit.
- Yeah, yeah, yeah, give it time.
You don't want to jump right into it.
Alright.
One, two, three!
Alright, there's the monitor.
And he's got a little ink on him.
- [Brad] Oh, yeah.
- [Bob] Oh, look at that.
Give the pose, down.
C'mon.
Let's see what we got.
- Yeah, let's show that tattoo a little bit.
- [Bob] Go the back, back version.
Turn around.
Show those calves.
- Gym rat Jake.
- [Bob] Gym rat Jake there you go.
(laughter)
- He's a ham.
- Yeah, good thumbnail we're going
to have there so.
Alright.
Thanks everybody for watching.