♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Today our video is,
anyone will love this full-body, fat-burning HIIT drill.
It's quiet, you can do it in an apartment.
It's real time and you can do it also at home.
- That's right.
- Wherever you live.
- Join in, here we go.
- All right. - But, before...
- If you're 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.
Go to bobandbrad.com and go to the giveaway section.
We're doing a giveaway contest for a massager.
- Yeah.
- And Brad's gonna show how powerful this thing is.
- I mean, it really, it doesn't look like much,
but it's got some-
- And you get really good leverage on this thing.
- Yeah, you can really work those muscles.
All right, go on, Bob. - And it's mini too.
So you can go to Facebook, it'll be pinned
at the top of the page, contests.
Go to Twitter, Instagram or TikTok if you want a 60 second
version of our program.
Now this won't work very good for 60 seconds.
I suppose it would.
- Whatever.
All right, this HIIT exercise program-
- High Intensity Interval Training.
- [Brad] Right. - They have found...
We just saw a study that looked at 36 studies
and it was the best way to lose fat, body fat.
- 28% more. - Yep, 28% more body fat loss.
- So you can do this with resistance.
You're gonna need a large loop band
or you can do it without, depending on the level you want.
If you're a beginner, I would do it without.
We're gonna go 30 seconds on, 30 seconds off.
If you wanna do this more advanced,
you can go up to a minute on, 30 seconds off,
a minute on, minute off, your choice,
but we're gonna go 30 on, 30 off.
First thing we're going to do is shoulder squats.
Bob, you got the time?
- I'm gonna do the time, just tell me when to start.
- Okay.
All right, so you go like this with the band,
over the shoulders, elbows back, so you have good posture.
Heels stay on the ground.
Bob, tell me when to go. - [Bob] Go!
- And we're gonna squat down just like this,
go down as low as you want.
I don't recommend going, what do they call?
Ass to the grass? - [Bob] Yeah.
- We're just gonna go down a reasonable level.
- [Bob] We don't want any butt winks.
- Right.
We're gotta save our back, good posture, work the quads,
glutes, hamstrings are working in there as well.
How are we doing for time, Bob?
- [Bob] You have 10 seconds left, Brad.
- 10 seconds to go, keep breathing.
If you breathe deep and...
well, you will last-
- [Bob] Five, four, three, two, one.
- All right, and simply take a break.
Heart rate's starting to go up.
- Rest for 30 seconds.
Do you want a 30 second rest or you want longer?
- No, 30 is good.
I'm gonna show, put it around your back like this,
palms like this, and we're going to do push-ups,
with a little extra resistance.
If it's too much simply go-
- [Bob] You got 10 seconds yet, Brad.
- Yep, I just wanted to make sure they get the idea.
So, here we go.
- [Bob] Five...
- Four.
- [Bob] Three-
- If we had music we'd play it but they don't let us.
- [Bob] Okay, let's go.
One!
You don't have to count.
- I don't wanna count because I'm gonna get too tired.
- [Bob] Yeah. - Yeah. I got the red band-
- [Bob] Save your breath.
- I could go with the yellow band, less resistance,
but you know, I'm a guy and you have to do-
- [Bob] Yeah, you're a maniac.
- Do stupid stuff.
How're we doing at time?
- [Bob] You got 10 seconds left.
You always ask when we're 10 seconds left.
- It's 'cause I'm burning out here.
- [Bob] Yeah, yeah, yeah.
- I should have had the other band.
That's all right, we're doing fine.
- [Bob] Five, four, three, two, one.
All right, take a rest.
- Breathe in the nose, out the mouth.
All right, the next one is-
- How you gonna do the latter?
Oh, I see, I know what you mean.
- I really like this one. - I remember this one.
- Work the hips, the abductors.
Critical for stability with running, walking.
So, we're going to go like this.
Hold it, you need to have shoes on.
This won't work, well, it works much better with shoes on.
- [Bob] Sure.
- Good posture, shoulders back.
- [Bob] And ready to start.
- And we're just simply walking to the side,
four or five steps until the wall gets in the way,
you go the other direction.
Man, and you can change your position on the loop,
to change resistance again-
- Make it harder yet. - Yep, or easier.
Some people are smart and they realize,
we're going to hard on that.
Here we go, and you know as I squat, look at my posture.
I'm not over like this, I'm back.
- [Bob] Now, if you're new to this too,
you can actually go a minute rest too, if you-
Okay, that's it Brad.
If you need a little more rest,
if you're not in shape like Brad.
Brad's an animal.
- Yeah, so take your time. Build into it.
- We're now on number four.
- So, I'm just gonna go over one foot on this one.
- [Bob] Sure.
- The loops like this and we're gonna do curls.
- [Bob] Yep.
- And that's it.
- [Bob] All right.
You got five seconds left to go.
- I'm relaxing.
- [Bob] Ready? And roll.
- Good posture, and up, one.
If it's too hard, you simply squat a little bit,
then you get your legs working.
Then it's a bicep.
This is a total body workout by the way.
Oh, I did put that on there, full body.
- [Bob] Yeah, full body.
You got it all covered, Brad.
- Sometimes you only get so many characters to fit in
the title, you gotta count and all that.
How are we doing?
- [Bob] We got 10 seconds left.
You seem to always-
- At 20 seconds I get that internal clock kicking in.
Try to keep my posture back-
- [Bob] Three, two, one.
- Oh, thank you.
- Okay. The next one's gonna be tough.
- Yeah, this is a tough one.
It's lunges, single leg lunges.
You may want to drop down without the band,
depends how your legs are doing.
Go like this if you're gonna use the band.
If not the band, you go like this,
you might want to have your hand on something for balance,
that's perfectly acceptable.
If you're using the band, I go like this, drop down.
I don't let my knee touch, though.
- [Bob] You can start, Brad.
- Tell me when 15 seconds is up.
- [Bob] All right, I'll tell you.
- 'Cause I wanna switch to my other leg.
And it's important to do both legs.
Now I'm getting tired, so I'm gonna focus on my breathing.
Slow it down.
- [Bob] Here is 15 seconds, Brad.
- Good.
- [Bob] Gotta even himself out,
he doesn't want to be bulky on one side
and embarrassing on the other side.
- It is amazing how well this covers the full body.
- [Bob] All right, we got three, two, one. There we go.
And rest.
Two more, Brad. Two more.
- We could not finish without something that really focuses
on the posture.
- Sure.
Yep, all right, I think, well,
you got both of 'em, last two are posture?
- Well, one of 'em is mostly. - Okay.
- So take the band like this,
we're gonna go around the back.
These aren't posture.
- Oh no, these aren't posture.
- These are simply flies. Can we go?
- Yep. Go, and...
Start.
- Oh, we're going on the two.
- Yup, we're going on the two.
- For this one, in my case, is a little bit of a break.
I should go to a heavier band for this.
Maybe the purple or the black one,
but I need the break.
So I can talk.
See, I always have to go, it's a personality thing Bob,
I have to go at the top.
At the 12.
But Bob went at the two, I couldn't do that.
- Well, you tell me you wanted to start,
I didn't wanna wait till the six.
- I might go on the six 'case it's the bottom,
either the top or the bottom.
We got a analog clock, by the way.
- Okay, and that's it, Brad.
- And we're going to finish out with a nice-
- You always gotta do a posture, yeah,
you gotta always do posture 'cause that sets you up
for the day then.
- So, it looks like this, but tell them how critical
what's going on with my shoulder blades.
- Yeah, you wanna make sure that, you know
he's squeezing his shoulder blades together,
and you can see his shirt squeezed together, you know,
the material of his shirt,
so that's showing you that he's doing it right.
- Yeah.
So I think about, if my neck, if it hits my neck
I know that I'm pushing my chest out.
- [Bob] And start.
- Can you give me five seconds breaks,
I did like five already.
Go by the clock.
That's a nice thing about exercising by the clock,
it's hard to cheat, but if you're completely exhausted,
you know, just take a break.
Be nice to yourself.
- Listen to your body, I always make that a statement
because if your body is being overworked
you're not getting anything out of this either.
- And you might be so sore the next day, you'll-
- Yeah, you'd be swearing at-
Swear at Brad, though. Not me.
- Yeah, curse me out, that's fine.
- Three, two, one. That's it, Brad.
Nice job.
- Seven minutes, that was, wait-
Seven minutes?
- Yep, seven minutes. - Six and a half, yeah.
- Yeah, I feel like I burned some calories, Bob.
Fat falling right off.
- You can go eat something now.
- I learned in a book I read last night,
fat cells, you don't grow new ones,
you don't get smaller ones.
They just expand. - Or they narrow out.
- Up to a 1000 times of their-
- Oh, wow.
- That's what the book says.
- So the same number you have no matter if you're heavier-
- Yup, he says they can go away,
but at the same time new ones regenerate.
- Ohhh.
- So it's a big cycle, Bob.
- Interesting.
- Yeah, you know the story anyways.
Good luck.
- Thanks for watching.