- Alright, Bob, here we are.
We're talking about -
- Here we are.
- workouts at home.
You and I have been working out at home for years.
I think we're pretty much experts at this.
- I'm welcomed at home.
- Three things that really I think are important
for a home workout is quality equipment,
and it means that it demands muscle work that -
- Right.
- the way you want it.
Variable resistance easily,
takes up little floor space,
so you can still function
in your house. - Agree.
and it's priced right.
We're gonna show you a system that does all of these.
- I concur.
- Alright, Bob concurs.
You can't go wrong with that.
♪ Bob and Brad, the two most famous ♪
♪ Physical therapist on the internet. ♪
- Alright, Bob and I, I had mentioned,
have used this system well over five years -
- At least.
- on a very consistent basis.
- Right.
- Our walls are set up to do these exercises
with these bands.
- I got it in a bedroom.
- Yours is in the bedroom?
- Right.
- I got mine downstairs in the -
- Our spare bedroom.
- Well, I thought you keep one in another room too?
Well, we'll show you, you could put this
anywhere in the household.
- Right.
- So, we'll be with you in a second
and show you exactly how it works.
Okay. For resistance, for strengthening, and what,
we're going to use are bands, resistance bands.
You can see, we have a set right here.
This is how they often times are sold
in a set of 5, with different colors.
And each color represents a different resistance.
Along with that, you'll typically get two handles like this.
- And I'm really proud of ours.
- Right.
- 'Cause we got good handles.
- Right. Yeah, if you don't know what to buy,
and you want to make sure you get some good ones,
ours are quality.
- Right.
- That's what we've used at home for years.
They work very well.
Along with that, they come with
an anchor, which fits in the door so you can-
- Should we get away right now and show that?
- Yeah. Okay. Go ahead.
Okay. So, with bands like we have here, you'll get handles.
You'll get usually 4 or 5 bands
they're different colors, different resistances.
And they will give you a door anchor that looks like this.
Or at least make sure you get one when you order your set,
but I think they all do.
With the door to demonstrate it,
you put it in there and you simply close the door,
and oh make sure, that's a good example
of what you wanna make sure, the door is locked.
And then, you can pull on this.
And as long as no one walks through the door, you're safe.
It's gonna work out well.
Now you can do it at this level.
You can do it over the top of the door.
And you can slide it all the way down,
and do the same thing at the bottom end.
Now you're gonna find out why that's important
in just a little bit.
So, let me just show you what it looks like
once we got it all connected.
Okay. So this is what it's gonna look like.
You have your bands.
You put it through the loop, closing the door.
Obviously I have it at the high level.
There'll be some exercises from this level that you can do.
And we're gonna gonna go through and show you how this works
at three different levels.
Hold on. We'll be right back.
So now you've seen the door anchor.
- Door anchor, right.
- We have the wall anchor, which works better,
but you don't have to buy the wall anchors.
But if you do, they work very well.
We're gonna show you exactly how they work.
It's very important.
Here's a sample of one where you actually,
here's one wall anchor,
you put it on the drywall.
You have to have wooden studs in the back of your house,
if you don't, which vast majority houses do.
And here is actually the screw,
and the length of the screw goes into that stud.
So it's very safe. They hold up to 800 pounds.
There's no problem with quality.
As far as those wall anchors, if you go to
Bobandbrad.com, our website,
you'll get 4 anchors.
- 4 anchors, instead of 3.
- Instead of 3, which on Amazon, you get 3.
We give you 4 for the same price.
- Right.
- Free shipping. And also, we've got 2 nice videos
on how to install the wall anchor properly.
It's also in the directions with the brochure,
but either way, it's important that you get it done right.
It's no big deal. Just check it out.
Alright. So now we're gonna get on to 10 different exercises
for a full body workout for a good beginner.
- Brad, how much do the anchors and the bands cost?
- A good point. They're 49, actually 39.95 a piece.
So that equals $80.
- 80 bucks.
- And if you can get them on sale, that's fine.
If you get some cheaper ones that aren't ours, good luck.
Hopefully they will last well,
but you wanna get good quality.
- Right.
- So they last, okay, Bob, shall we continue?
- A full workout for 80 bucks for years to come.
- Right. Yep. And here we go. Let's start out.
Okay, here we go. The wall anchors, if you have our set,
which is 4, definitely put one up here
above head level, chest level, and low.
There'll be an extra one.
You can, I would do a little workout first
and see where you want it. - Sure.
Mine, I have an extra one at chest level at home
because it works very well.
Okay. First exercise, from the high level,
and this is a beauty.
You can use 2 bands because I'm "strong like bull."
I need 2 bands.
- You can actually use 3.
- Yep. You can fit 3 through the anchor easily,
and I'm gonna work the lats.
- Really hard to work lats at home.
- Yep. It's hard to get something set up at home-
- Right.
- where you can pull down from overhead resistance.
- Right.
- Now you can see I'm against the wall, shoulders back,
forces me to have good posture.
And I'm working my legs here as well.
If you don't feel comfortable doing that isometric chair,
just have a stool, and work those lats from here,
and work your 10 repetitions or whatever you're-
- You look like you're gonna fly away.
- Right. Yeah. This is your flying exercise.
You can go down in front to get different muscle groups
as well. - Right.
And from here, I really like to add triceps.
Arms against the wall, elbows flat, good posture,
head back, and isolate the triceps.
It's a really nice way to do this as well.
- How awesome.
- Yep. Puts the shoulders in neutral position.
You can't go wrong with it.
- Right.
- Alright.
Second exercise. You can keep it at this level.
It's flies going this direction.
And the nice thing, this is too hard for me,
so I'm gonna go in a little closer, and
the variable resistance is just absolutely easy
and wonderful to work with.
You can work that way.
You don't even have to let go of the handles.
Switch around and then working the
opposite muscle group as well.
And that's the way I typically do mine
is work opposite muscle groups.
It's efficient and a good way to work out.
Alright.
Okay. The next one, rotator cuff muscles,
which this is one of the great beauties of the bands.
Don't you agree, Bob?
- Absolutely.
- These small, important muscles for the shoulder,
you really should use resistance bands.
- Right.
- Especially to do them standing.
I just easily put the band on the wall anchor, like that.
And I'm going to do this external rotation exercise.
Elbow stays in close to the shoulder. Not this.
- Don't let it wing out.
- Not this.
And then I can also do the other side,
and do the internal rotation.
And that's a little weak, so I'm gonna double it up,
which is another way to vary the resistance.
And oh, there we go, now I'm at the right resistance level.
Okay. From that level,
then we can also do scapular retraction.
Bob, can you show I'm working that posture?
- Squeezing the shoulder blades together.
- Yep. That's absolutely critical, chest out.
- And you see the good posture while he does it?
- Yep. Oh boy that feels good too.
The next one, a core exercise, Bob.
- This is a great exercise.
- Stir the pot.
- Right.
- So on this, I like to use the lighter one.
Put the handles together.
I'm out like this in a athletic position.
- A lot harder than it looks.
- Oh yeah. Right now my stomach is tight.
And as I do this, it really is working.
You can tell by the tone of my voice.
Go both directions.
Usually you can count the number of revolutions,
or set a timer-
- Right.
- or go until you get tired, which won't be too long.
Make sure you do
both. - Both sides.
Yep. Absolutely. Okay.
Yeah. I definitely feel that.
I feel tight already, Bob.
- Yep.
- Great.
- The next one. This is where you can really get the cardio.
- Right.
- Bob, you've always kinda like this one,
and I do too. This is one I use
in the winter time when I'm not outside running.
- Yep.
- As I'll go like this, I can run.
- In high intensity.
- Yep. Get some resistance on,
put whatever resistance you need,
and you simply run in place, and you can
run forward and backwards.
And it works very nicely.
High knees. Oooooh.
(Bob laughing)
- You can have a lot of fun with it.
And that's enough for me right now
because I don't want to get too sweaty in this part.
- If you're in an apartment, maybe not. Higher apartment-
- Well, yeah, it depends on your neighbors below.
- Right.
- Run with soft feet.
- (laughing) Soft feet.
- And now, when you purchase your band set,
make sure you get a set that has this.
- Yeah. Most of them do.
- Yep
- A cuff.
- Yep. It goes around your ankle.
I already have one on, it's Velcro.
Simply hook that on there, again with the wall anchor,
it really is handy.
I'm gonna lock it on here.
I can even leave the handle on that and it's fine.
I'm gonna use a stick for balance.
You don't need to hold a chair, a wall,
or maybe you don't even need it.
And I'm gonna work hip this direction.
Flexion, hip abduction, and do these for,
you may do them for 30 seconds. If you got 4.
- 4 directions.
- Yep. 4 directions.
And there's a number of exercises you can do
with the strap around the ankle.
But that's a real basic one that works great.
Can't go wrong with it.
Alright. This next one.
If you are familiar with kettlebell,
we have one here, and there's this one where you do this.
- The kettlebell swing.
- Yeah. I am not a kettlebell person. Bob is.
But I like this option.
You can work with the bands.
Now, there's usually more weight.
I got two bands, again, on the lower anchor.
- Right.
- Step over it. Straddle it.
Grab both hands like this.
Get your good posture position.
Bring it down. - And off you go.
- And get the right distance from the wall.
Oh. And this really is nice for the quads.
- Right.
- The glutes, the back-
- Back.
- arms a little bit.
- Right. It's the full body. - There you go.
Yeah. It is a nice workout.
I'm getting tired and we gotta hold my energy.
Alright, Bob, we gotta have squats involved.
- Right.
- It's different with the bands than it is with real weight.
But this is actually good.
It works balance quite a bit more.
There's two options.
You're gonna typically use a heavier band.
I got the black one on, on the lower ankle.
- Maybe 2 or 3?
- Yep. 2, 3, whatever you want.
And I'm gonna put my arms like this with good posture.
Vary resistance by distance from the wall,
and work your squat here.
You are pulling at a little bit of an angle up.
- An angle, right.
- Yep. And if you wanna get a different angle,
this is what I like to do.
Simply, I've got another two bands doubled up together,
like this, and then you can see,
it's more of a vertical force.
- Right.
- Works nice.
So you can work both of them
and get different muscle groups.
It works your balance differently.
- Good posture.
- Yep. This is not on my list, but I really like this one.
- Right.
- Ah it's good for those abductors of the hips.
Good for balance.
- Really work for all people.
- Yep. If you really wanna improve your, oh, jump rope,
improve your ability to dance,
perhaps the Charleston, that one will help.
Okay. We cannot forget curls.
The ole curls for the girls.
- Right.
- I don't know if you can say that anymore
without getting in trouble, but it's, I like it.
So I'm here, good posture, and I'm curling up like this.
Really good way to isolate these.
And you know.
- Really lengthens the bicep.
- Yep. It's just a good isolation and good mechanics.
And you can double up like Bob likes to do
and really get that - Really.
extra, 2 or 3 max,
and you know, your bulging bicep will become massive.
- What happened to me.
- I don't know what's going on. Okay one more.
Bob, last but not least, another core exercise.
This is a little more advanced. Not everyone-
- Yeah. Tough too.
- Yep. Not everyone's gonna do this one,
but we thought we'd throw it in there.
You can do it from this angle or from the lower one.
I'm gonna do it from here.
We'll put it in, wrap it around, nice and locked in.
And everyone, if you watch our videos,
you know I do not like stationary planks.
I don't think they're the best.
This is a much better way to do planks with motion.
And you just hold onto the band and you go sideways,
and you pull, come back to here, and pull.
Again, resistance varied by color of band.
- Really tough to do, Brad.
- Yep. Good shoulder, arm, core strength.
And of course, you're gonna make sure you do both sides.
All these, you know,
10 repetitions is a good goal to start with.
You can vary it at your own liking.
- Very impressive, Brad.
- Yeah. There's no doubt.
This will satisfy a full body workout.
- Right.
- And balance.
- Make you breathe heavy and sweat.
- Yeah. I gotta change, Bob.
- I agree. Change into something.
- We need showers in the studio. Enjoy.
- Thanks.
(outro music)