♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the Internet.
- In our opinion, of course, Bob.
- Today we're gonna do it,
talk about walking for weight loss.
We got five clever ways to lose pounds in 20 minutes.
Plus, we're doing a giveaway, Brad!
- Well that's something new, Bob!
- Yeah, that's something new.
(both laughing)
By the way if you are 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,
and yes we're always doing giveaways.
So you'll wanna join us on our social media channels.
Here they all listed, go to bobandbrad.com
and go to giveaways and you'll see the giveaway
that we're giving today that we're starting right now.
And if you also go to the top of Facebook
it's always pinned there so.
- There you go.
- So well, we should just tell really quickly, Brad,
what we're doing is we're giving away
three Bob and Brad premium T-shirts.
- There you go!
- So, and just today we're coming out with a new one,
strong like bull, Brad and I.
We're gonna have Marcus put it up on the screen right now
so they can see what it looks like.
- [Brad] Gotta roll the R.
Strong.
Strong like a bull. - All right.
I'll leave that up to you,
but I love that design, I want it,
that's my favorite design this strong like bull.
- Yeah, it is, it's eye catching, it's fun.
- All right, you did your job, get out of here!
- I'll wait over here.
- All right, the topic at hand, so, if you just walk, Brad,
you're really not burning a lot of calories
to be honest with you.
If you wanna burn calories, you gotta basically
get high-intensity interval training.
- Sure.
- And, this is all relative though, isn't it?
I mean, if you're a walker, you probably don't need
that much to get your heart rate up.
- Right.
- If you're not in that great a shape.
So, we're gonna go over things that are harder
but not that hard.
- We'll call it entry level.
- Yeah, there we go, that's a perfect way to put it,
like a beginner, so.
- I mean, if you're entry-level high school kid,
these might be, or you know, 25 years old,
these might be a little,
you might need something more aggressive.
If you're 55 years old and been sedentary,
this might be too aggressive.
- Right.
You may have to work your way into it.
So, basically, what I thought, Brad, is you can start off,
you walk for four minutes and there's apps by the way,
you can do it to too.
- Oh, sure.
- On your phone and your smartphone.
Walk for four minutes and then do the exercise
for 30 seconds, walk for another four minutes,
exercise for 30 seconds.
- Sure.
We're gonna do that, there's gonna be five exercises
that you can do, you can chose from 'em.
And if you like one of 'em, you can do that one every time,
- Okay. - if you want.
So, we're gonna start, we're gonna walk for four minutes
and the first one your gonna do
is just some regular jumping jacks, Brad.
- Okay.
- And you're gonna do those for 30 seconds,
if it's too tough for you, you can start
and just go with 10 seconds.
- Sure.
Or if you don't wanna raise your arms as high,
that makes quite a difference.
- Right, you just start by moving your legs, I guess.
- Sure.
- All right, and the thing is,
you're warming up by walking, and that's gonna start
warming up the whole body.
The next one, you're gonna walk for another four minutes,
now you're gonna do some air squats.
So now, if you're worried about this you can do it
next to a bench, a park bench or something like that.
- Something you can hold onto, yep.
- But just set your legs shoulder-width apart,
you can put your hands out in front of you
to give you a little balance and you can just squat down.
And this gets your heart rate up.
- How many?
- Well, you gotta do it for 30 seconds.
- 30 seconds.
Believe me, even if, 30 seconds,
if you haven't done this before,
you probably won't make 30 seconds.
- You probably won't make 30 is right.
- Or just don't go so deep.
- Yeah, you may wanna start off just by doing 10 seconds
or maybe a certain number of them too, so.
- Right.
You're gonna go back to the walking now,
for four minutes, you're gonna be walking.
- This is like Charlie Chaplin movies.
- There we go.
(both laughing)
So now you're gonna do mountain climbers,
and these are harder.
- Oh yes!
- And I'm gonna again recommend,
you could do these on the back of a bench,
or a stationary object.
- Sure.
- You could even do 'em on a tree, you know what I mean?
You could lean against a tree
and you could just do mountain climbers like this.
And you can go like this, you don't have to do it going,
yeah, there you go, Brad.
You don't have to do 'em that fast.
Try to keep your back straight while you do 'em.
If you wanna go faster, you can go faster.
- And these are the things that look a little harder
when you start doing 'em.
- Yeah, they feel a lot harder when you start doing 'em.
- Yeah, that's it.
- Right now, Liz is going, are you kidding me?
All the jokes we made about her and what she,
you'll see with those videos coming up.
- She did a video where she did an excellent job
of a good, aggressive workout.
- So we're gonna walk another four minutes
and now we're gonna do push-ups or modified push-ups.
And again, for someone who's brand new,
you're gonna probably wanna do modified push-ups.
And you can go up to a tree and just lean against a tree.
- That would be a pretty big tree, Bob.
- Yeah, it would be,
I don't wanna do that. (both laughing)
We got big trees in my side of the woods.
So you can do it like that, yeah, or you could go
to the back of a bench, and just try
to keep your back straight.
Brad's showing another modified push-up.
So, again, this is great, gonna get the core,
gonna get the arms, and you're gonna get the heart rate up.
Now this isn't bad at all, what were you complaining about?
(both laughing)
All right, then we're gonna walk for another four minutes
and then you're gonna finish off by,
you can do high-speed walking for 30 seconds.
- Sure, yeah.
- So, just really get the arms moving, get the legs pumping,
yep, get really get going.
(both laughing)
Oh boy, how do I un-see that?
And then you're gonna finish off
by just walking slowly for a little bit
'til you have the cool down.
- We should have mentioned this right at the beginning,
but we'll mention it at the end, throughout the whole thing,
really think about your breathing,
especially when you're doing the high-intensity aspects,
so that you're breathing while you're doing it.
When you get done you slow your breathing down,
and that will slow your heart rate down,
and get things relaxed,
it makes things much more enjoyable.
- Yeah, as an alternative, you can,
I mean, if you don't wanna draw attention to yourself,
you can just do high-speed walking with each one
of these intervals.
- Sure. - I mean, you could walk
your normal pace and then walk really at a high speed
for 30 seconds, yeah. (laughs)
- Add a little drug.
(both laughing)
- But this is the key, to try to increase your fitness
and also burn off more fat.
- And it makes it a little entertaining,
I mean, it's not just a steady walk.
- It breaks it up a little bit.
All right, thanks.
Get out there and walk
and remember to join our giveaway.
- There you go.
- Hey, yeah, there we go.
- You could walk with your shirt on, that'd be fun.
You could be a Bob and Brad walkathon.
(both laughing)
- What is that?