♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(Bob claps) - You don't have to--
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Okay, we're the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today again, we are joined by Jordan;
I don't remember her last name.
- Tredinnick.
- Yes.
- We'll have to figure that out, how that's spelled,
but she again is adding some youth to our channel.
She's a nutritional health coach,
certified personal trainer,
and a fitness professional
and a lot better looking than we are, right Bob?
- Yeah, this is a big plus for our channel.
All right, so today we're demonstrate,
along with Liz, our camera woman,
a 10 minute high intensity interval training cardio workout
for home;
it's fast, it's fun, there's no equipment.
So let's get started. - Wow, Bob.
Excellent! - Oh wait,
if you're new to our channel,
please take a second to subscribe to us.
We provide videos on stay healthy fit, pay free
and we upload every day.
We don't know what we're giving away.
We're always giving away something away
on social media.
Go to our http://www.bobandbrad.com
and go to the giveaway section,
it'll have it there
or go to the top of Facebook, it's pinned there always.
- Yeah, I like that. - All right (claps),
let's go to work!
- [Brad] (laughs) What do you mean, "let's go to work,"
they're going to work, Bob.
- [Bob] Yeah, they're going to work,
we're just gonna make comments about--
- All right, we've got eight exercises today,
we're not repeating.
We're going through 40 seconds of work,
20 seconds rest.
That's it. - [Brad] We agree.
- You tell us when to go.
- [Brad] Total length of time is--
- It'll be eight minutes.
- [Brad] Eight minutes on the head.
Are you ready?
- Warm up first.
- Oh, we need to warm up.
I forgot, yeah, let's warm up.
- [Bob] Oh, they've warmed up already, that's why--
- All right, we're gonna do a squat to a hip opener,
so feet are hip distance apart on these squats.
Whoops, you have to balance too.
- [Brad] So you're making a circle with your knee--
- Yes, up and out to the side.
- [Brad] Oh there you go, sure.
- [Bob] As you can see, these are good full body warm ups.
- [Brad] Right.
- [Bob] You get all the muscles engaged
and you're starting to get that heart moving a little bit.
- All right, we're gonna take those feet a little wider now,
a little bit wider than hip distance,
we're gonna go into side lunges.
- Good, and you can't see it from this angle,
but their maintaining really good back posture,
which we really appreciate as therapists.
- There you go. (Bob and Brad mumble)
- [Bob] Yeah, it's good functional training
for the back, actually.
- All right, next we're gonna do a little run in place
and we're gonna add some big arm circles forward.
- [Bob] Again, you're getting full body,
the heart is starting to pump.
- It is. - [Brad] Work the legs out.
I like the circle, you really think about
squeezing the shoulder blades behind your back.
- Especially when we're in reverse, let's reverse.
- [Bob] We should get Alex out here.
- [Brad] Yeah, we should get Alex out here.
- [Bob] Alex is Liz's husband (laughs).
- Let's add some arm crosses out in front of you.
- [Bob] I don't see him lasting five minutes.
- (laughs) Probably not.
- I get the run to timer by the way,
while they're warming up I still have that duty.
- [Bob] Brad, get out of there!
- Are you ready to go? - Yeah.
- You could do a longer warm up, but I think we're good.
- [Bob] Yeah, you guys are warmed up.
- Yes, so--
- [Brad] Remember about the breathing,
I always like to recommend that.
- In through the nose, out through the mouth.
- [Brad] Right, in five, four, three, two, go!
- Squat down, jump up, reach for the sky,
we want to think about nice, soft landing on the toes;
toe to heel landing.
If this gets to be too intense and you lose your form,
you can squat to a calf raise,
still getting that motion,
taking the impact out of it.
- [Brad] Right, sure, that's a good idea.
- But Liz doesn't need to do that.
- [Brad] I would probably be doing that by now.
15 seconds to go.
- [Bob] At my age,
I'd have trouble even getting even a
slide of piece of paper underneath me right now.
(everyone laughs)
- [Brad] Well Bob,
you'd be putting your hands through the ceiling.
(everyone laughs) - [Bob] That's true.
- [Brad] Three, two, one, and rest period for 20 seconds.
- All right,
next up, we're gonna go jumping jack.
You'll jump down, plank jack,
jump back up;
we're gonna keep repeating that.
- [Brad] You've got eight more seconds.
- [Bob] Jordan really doesn't get any rest,
'cause she had to demonstrate that.
(Liz and Brad laugh) - No, I don't (laughs).
- [Brad] As an instructor, you stop talking and--
- I am.
- [Brad] All right we gotta go.
- [Bob] Sorry, go work. - That I am.
I'm used to hiding how tired I really am.
- [Bob] (laughs) That is a talent, though.
You gotta be in double extra shape to talk and work out.
23 seconds to go ladies, nice work.
You know, I used to teach spinning classes
on a bike, the talk through those.
But it really keeps you motivated
when you've got 20 people looking at you and you're saying,
"I better act like I'm not tired" (laughs).
Eight seconds to go!
- [Bob] Well even karate, Brad, right?
When you talk--
- [Brad] Oh yeah.
Of course then I wasn't participating
as I was talking a lot more then.
Time!
You knew that was time without even looking.
- I did.
I could sense it.
Next up, we're gonna go mountain climbers.
- [Brad] So this is rest, she's demonstrating.
- You can either run, or you can step for the motion.
- [Bob] That'll get your heart rate up.
- [Brad] Yeah, these are great upper body, lower body, core,
that puts it all together.
- [Bob] Try to keep your back straight.
- [Brad] Time!
- We want shoulders over the wrists.
- [Bob] Excellent.
- [Brad] You keep your elbows locked,
it looks like it helps there.
- You don't want to hyper extend, in my opinion at least.
You want just like,
maybe a tiny little soft bend.
- [Bob] She's absolutely right
and this is correct in saying a lot of women
have hyper extension in their elbow
and some men do too.
So you don't want to be - Slowing down?
- [Bob] Stressing those joints.
- [Brad] 10 more seconds to go ladies, looking good.
- [Brad] You'll have to remember we just did
a video right before this,
so these ladies are doing double time today.
And time!
Rest, rest, rest. - All right (mumbles).
- [Brad] Take a deep breath. (Bob mumbles)
- [Bob] Brad, they did a video before this one.
- [Brad] Well we watched them.
- [Bob] Yeah, I know (laughs).
- We've got high knees next,
pretty self explanatory.
We're just running in place--
- [Brad] Like marching?
- Yes, with impact though.
- [Bob] But running. - Running.
- [Brad] Three, two, one. - [Bob] And we're off.
- Getting arms involved too, yes.
You wouldn't have to run with this one either.
You take the impact out. (Bob and Brad mumble)
- [Brad] If you're starting out and it's too much,
do that modified as needed to your body and your ability.
- Core engaged on this one.
- [Brad] Core engaged here,
so you tighten up the belly button.
Stomach muscles, I meant to say (laughs).
- Yes (laughs).
- [Brad] Well you never know.
- [Bob] Abdominal, core.
- [Brad] 13 to go!
This is a good time to think about that breathing, relax.
- [Bob] Well done! - [Brad] Excellent job.
Arms are moving, two, one, and rest.
20 seconds rest.
- Four exercises left, halfway.
- [Brad] Halfway!
- So skaters,
you're gonna go ahead and step to the side.
Now, if flexibility allows you to,
you can certainly touch the ground;
otherwise, staying up nice and tall.
Either way, yep.
- [Bob] Keeping the back straight, that looks good.
- [Brad] Time!
- You want me to face this way too?
- [Bob] Yeah, that's good.
- [Brad] This is kind of like a dance move,
I like this.
- Good for coordination. - [Brad] Yep.
And balance.
- Yes.
- [Bob] Liz, you need to straighten your back
a little more (laughs).
- [Brad] Now Jordan, do you ever coordinate your breathing
with the movement or do you just kinda--
- I do, yes.
- [Brad] Bob and I were talking about
the other day when we'll walk or run
if you'll coordinate breathing.
- Yes.
- [Brad] Okay, so Liz is gonna show us from the--
- [Bob] A frontal view.
- [Brad] A different view, yep.
the frontal plane;
sagittal plane, I guess, maybe.
- [Brad] There you go.
Time!
And let's rest.
Take a deep breath, slow it down.
- This next one's kinda hard, in my opinion anyways.
- [Bob] Oh my gosh, they wanna hard up to this one?
- All right, right side only,
first you're gonna step back, reverse lunge.
Hop up, so we get a little balance again.
- [Bob] A little plyometric kind of a deal.
- [Brad] Two, one, go!
- [Bob] You're just doing one leg to start off with--
- Just one leg, we're staying on the right side
for the full 40 seconds,
then we will switch.
- [Bob] To the left side, okay.
- You can take that hop out as well at any point.
(heavy breathing)
- [Bob] Bring in the fans.
- [Brad] These are great exercises for the leg, hip balance,
I mean it really includes everything.
17 seconds to go!
(heavy breathing)
- [Brad] Keep breathing, if you breathe
it's gonna help you balance focus point,
pick out one spot to look at.
- [Bob] The calories are burning off.
- Yes they are. - [Brad] Five seconds to go.
Three, two, and ding. (timer dings)
- Oh yeah.
- [Brad] I like the dinger on it,
it reminds me of boxing, you know.
- It's just an interval training app,
real easy, free app on your phone.
- [Brad] Oh, wonderful.
- Yep, now we're gonna go left side.
- [Brad] Is this the last one?
- No, we have burpees at the end.
- [Brad] Oh, burpees at the end.
(Bob laughs) - Three, two, one,
let's go ladies!
(heavy breathing)
- [Brad] Nice job.
- [Bob] So you know, people watching this,
give us your comments below (drowned out by Brad)
tell us what you think, you know (laughs).
- [Brad] And you know, you can always use
the pause button if you get tired, you rest up,
then get back into it.
That's the beauty of YouTube.
- [Bob] Now, uh oh.
We got a distraction, (Brad mumbles)
Liz's husband's coming in.
- [Brad] He should be working with patients,
get back to work. - [Bob] Yeah that's right,
go back to work.
- [Brad] (laughs) 10 seconds to go, nice work!
(Liz and Jordan laugh)
Focus now.
Visual, pick out one point to look at,
breathe and everything else will follow.
Time!
(Jordan exhales heavily)
Nice job! - One more to go.
- [Bob] If you're new to this,
you can do it for a shorter period and take a longer rest.
- Yes.
- [Brad] Use that pause button.
- [Bob] Well, don't even use the pause, just stop.
And then wait until the next exercise.
- 20 on, then take the 20 second rest,
equal work to rest ratio. - [Brad] Two, one, go!
- All right, burpees. - [Brad] Last one.
- [Bob] These are hard, if you ask me.
- [Brad] I really like working with a timer,
because it forces you to stay on track.
And if you need the rest time,
you can just rest like we mentioned
until the next bell goes off.
- [Bob] If you ever want time to last a long time, (laughs).
- You can always step through these too,
I forgot to mention that.
- [Brad] Oh, there you go, good.
- It's better to move than to completely stop, right?
- [Brad] Especially at the end of the workout like this,
when you may be fatigued
and you wanna get through it without stopping.
- Yes.
- [Brad] Six seconds to go, nice job.
Two, one, ding. (timer dings)
Excellent! - [Bob] All right, Liz!
(Brad claps)
(high five slaps) - You know this one?
Then you come back this way, yeah!
- [Bob] By the way, if you get the chance to,
you wanna check out Liz's channel.
She does a channel with her husband,
it's the Family Product channel.
- No, put it down.
- [Bob] They have a very nice family,
check them out;
they're funny and they go over products
that could help you with your family life stuff.
- [Brad] All right, thanks again Jordan, Liz.
Nice work.
- [Bob] All right, go cool off,
we'll talk to you later. (Brad laughs)
(end jingle)