♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- [Bob] Welcome to Workout in a Mirror.
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- Hi everybody, so today we're going to be doing
a 15 minute quick and efficient walk at home.
This will cover about a mile, approximately.
So you can just start in and join me in walking right away.
We'll get those bodies moving.
All you're gonna need right now
is just a little space.
We're going to be doing some traveling side to side.
That's about all you're going to need for space today.
So this is going to be your basic walk.
We're not doing anything too crazy yet right away.
It's all going to be a low impact work out for you today.
I'm gonna show you some other moves
that we're going to be incorporating
during this 15 minute routine.
And we'll do that during the warm up.
We'll keep this kinda laid back and casual.
But I'll have you kind practice some of these exercises
with me as I demonstrate them.
And then that way when we get into
the actual walking portion of the workout,
you'll kind know what to expect.
So we'll be warming up here for about another two minutes.
First move I'm gonna show you
is gonna be your side step.
For with this, you're just basically stepping out,
out, out together, out together.
So this is your side step when I cue this one.
So just nice and easy right now.
When we get into your workout portion of this,
we'll probably pick up that pace a little bit.
Let's go ahead and walk it out again.
Next move I want to show you then is gonna be your kicks.
So for this one, you're just gonna
kick that leg out, out, out, kick it out.
So we'll get a couple of those, all right.
Now just walk it out again.
For your next one, we're gonna get
those arms involved a little bit.
So you'll keep marching in place,
but you're gonna press those arms up.
This is your shoulder press, up, down and up.
So when I cue you into a shoulder press,
we want to try to get full extension of those arms.
All right, walk it out again.
Next one I'm gonna show you will be your knee lift.
So for this one, you're just driving your knee up,
up, up, core is engaged.
So that's your knee lift.
Let's walk it out once again.
All right, next one is basically opposite of that movement.
You're gonna take that leg straight back behind you.
Kick it up, knees point down towards the ground.
Again, let's go ahead and walk it out.
I've got two more to show you.
You're next one's gonna be a chest press.
We'll keep marching, but arms will go
straight out in front of you.
Press out, and in, out and in.
Walk it out once again.
One more move to show you and then we're hopefully
nice and warmed up and ready to go and pick up that pace.
This one's a tap out to the side.
So out, out, just tapping that toe.
Good, couple more just to get the feel for this.
Good, nice job, guys.
Go ahead and walk it out.
All right so that's everything you're gonna see.
That right there will conclude our warm up
and we're gonna start to pick up that pace now a little bit.
All right so we're beyond the warm up now.
We're picking up that pace a little bit,
getting those legs moving.
So this is going to be our base move.
This is just our walk.
Finding that rhythm in the music, picking it up.
The further you drive your knees up,
the harder this is gonna be for you.
So taking it at whatever intensity that you need it today.
We're gonna always come back here between movements.
So basically with this one, we're gonna keep it
nice and laid back but I'm gonna add
some different movements to keep it interesting for you,
and keep that heart rate going.
All right, keep walking it out.
First one coming up, we're gonna throw in
those side steps that we practiced.
Get ready, in three, two, one, go.
Step, step, step, staying with that beat if you can.
If this gets to be too fast at any point,
you can always slow it down to your level.
The main idea with your workout today
is that we just keep that body moving,
keep that heart rate up.
Step, step, good keep it going.
Let's stick with this a little bit longer.
Staying here for eight, seven, six,
five, four, three, two, and walk it out.
So always coming back to that walk
just to kinda reset, re-gather yourself a little bit.
Get those arms involved a little bit more
than you did in your warm up now.
All right, we're gonna go kicks.
Get ready, we're going in three, two, one,
Kick it out, out, out.
Legs straight out in front of you.
Higher you kick up, the more intensity
you have with this one.
So whatever level you have to give right now.
Keep it going.
Good nice job, everybody.
We're gonna stay here and keep kicking.
Almost there, here's eight, seven, six,
five, four, three, two, one, walk it out.
Walk, walk, arms involved, good.
Now we're gonna get those arms and shoulders involved.
We're gonna do that shoulder press that we practiced.
Ideally, I'd love for you to keep marching
those legs nice and quick.
Get ready, three, two, one.
Press it up, down, up, down.
Arms extended, down, up, down.
Good, again if this is too quick,
you can always slow it down to whatever pace you need it.
Here's eight, and seven, and six,
and five, and four, and three,
last two, last one, good walk it out.
Give those shoulders a little rest.
All right, next we're gonna go into those knee lifts.
Keep pumping those arms.
Get ready, we're gonna go here
in three, two, one, all right let's go.
Up, up, up, up, I'd like you to put those hands
out in front of you to have a target to reach that knee to,
something to aim for.
Keep driving it up, up, good.
Core is tight.
Here's eight, seven, six, five,
four, three, two, one, walk it out.
All right, we're gonna throw
some of those butt kicks in next.
So basically just kicking that leg behind you,
knees will face the ground.
Get ready, in three, two, one, let's go.
Kick it up, up, up, up.
Feel free to get those arms involved
as much or as little as you care to right now.
Keep it going.
Here's eight, seven, six, five,
four, three, two, one, walk it out.
We've got a couple more moves to go through
and we're gonna repeat back to the top after that.
Next up, we're gonna get those arms going once again.
We're gonna add in that chest press,
but I want you to keep marching with those feet.
Get ready, we're going in three, two, one, go.
Press it out, in, out, in, out, in,
out, and in, good keep going there.
Arms fully extended, press it out, in, out, in.
Here's eight, and seven, and six, five more.
Here's four, three, two, and one.
Walk it out, good keep marching.
All right, next up on deck we've got those tap outs.
So just tapping that foot out to the side,
alternating legs.
Keep walking it out here.
Get ready to go, tap outs coming your way.
In three, two, one, let's go.
Tap it out, out, out-in, out-in, out-in.
Remember, always take it at whatever pace you need to.
Out, out, out, out, good.
Keep going, here's eight, seven, six, five,
four, three, two, one, walk it out.
All right so we're about halfway through your workout.
We're gonna run through all of those exercises one more time
always coming back to that walking in between.
This time I'm gonna challenge you
to make those movements a little bit bigger.
We'll get those arms involved a little bit more.
First one we're going into is side steps.
Get ready, in three, two, one.
Go out, out, out, so adding arms is optional,
but I'll show ways like I said to make these movements
a little bit bigger.
Bigger step out to the side is gonna make it harder.
Reaching with those arms is gonna make it harder.
So whatever you would like to do here.
Keep it going.
Keep stepping, here's eight, seven, six,
five, four, three, two, one, walk it out.
March it out, knees are driving up a little bit higher.
We're warm, we're working.
Next up, we're gonna do those forward kicks.
Get ready to add those in, in three,
in two, one, let's go kick it out.
So with these, you can just throw those arms
right out in front of you,
making that movement a little bit bigger.
You could even throw 'em up in you like that.
Whatever you like, out to the sides.
Lots of options to get those arms involved.
Here's eight, seven, six, five,
four, three, two, one, walk it out.
March it here, good.
Re-setting, we're going shoulder presses next.
Burning out those arms a little bit,
giving those involved, in three, two, one, go.
Press it up, and down, press it up, down.
Up, down, up, down, good, up, down.
Here's eight, and seven, and six, five more,
and five, here's four, and three, here's two,
last one, walk it out.
All right, next up on deck we're gonna go into
those knee lifts.
Keep walking it out right here.
Drive those arms.
All right getting ready, knee lifts in three, two, one, go.
Drive it up, up, up.
So with this one, make that movement a little bit bigger.
I want you to add just a little bit
of a torso twist with this one.
Nothing too crazy, but just a little turn
activating that core.
Drive it up, good.
Keep lifting up.
Make sure we're breathing.
Heart rate's going, good.
Here's eight, seven, six, five,
and four, three, two, one, walk it out once again.
We've got a few minutes of work left.
Stick with me here.
All right now we're gonna go into those butt kicks next.
So knees will be down towards the ground,
heels up towards the rear end.
Get ready, in three, two, one.
Kick it up, up, up.
So with this one, pulling those arms back
to add the arms, squeeze those shoulder blades together.
Kick it up, up, up, up.
Good, keep up that intensity.
Keep up that energy, stick with me.
Short workout for you today.
All right let's count it down together.
Here's eight, seven, six, five,
four, three, two, one, walk it out.
Good, chest press next.
Find that beat with your feet.
Chest press going here in three, two, one.
Press it out, in, out, in, out, in.
Good, out, in, keep going.
Out, out, all right let's count it down together.
Here's eight, and seven, here's six, five more,
five, and four, and three, and two, and one.
Walk it out, good march here.
All right last move we're gonna do
and then we're gonna bring that heart rate down
a little bit, cool down together for about a minute.
We're gonna tap that foot out to the side.
In three, two, one, go, tap out.
Out, out, involve those arms as much
or as little as you want.
Keep it going right here.
All together, keep up that intensity.
Less than two minutes of work left for you today.
All right, we're gonna count down together.
This is it, right here.
For eight, seven, six, five,
four, three, two, one, walk it out.
All right we're gonna stay together here
for one more minute.
You can keep up this pace,
otherwise I want you to slowly kinda start
to bring it down a little bit,
taking down that intensity, cooling down.
You could also use your space
in whatever room you're in.
Walk around a little bit, forward, back.
Take it to the side.
We're just trying to bring things down.
So knees we're not driving up quite as high.
Taking some nice deep breaths.
Always taking time to cool down
after higher intensity movement
before you actually go back to a seated position.
So if you need longer of a cool down,
just keep walking it out until you feel
that heart rate is back down.
All right, last 15 seconds sticking together here.
Slow it down just a little bit more.
Nice and easy.
All right everybody, thanks so much
for joining me today.
Hope you had some fun.
Have a great rest of your day.