Hi folks i'm Bob Schrupp physical therapist
Brad Heineck physical therapist, today we're gonna show you the ten best exercises to lose weight
no equipment needed, best
exercise to lose weight are always the high intensity
and we have the interval training right yeah get that
Here you get the spikes in the heart rate zone then you get some time to rest right so we're gonna go high intensity then we're
gonna show you exercises that are a little more moderat, low intensity
so we're gonna go ahead and start, first make sure if you our new to us you subscribe to us, we provide videos on how to
stay healthy, fit, pain-free we upload every day
Also please "like" us on Facebook, so we're going to get started here, these are 20 second
workouts, 20 second exercises let's go ahead and get started
Brad you're gonna start off with the jumping jacks here, it's a good warm-up exercise
he's gonna do that for twenty seconds, a lot of times what I do is I just talk or I
count up to 20 or count up to 30 and then you know you got about 20 seconds
I'm gonna get ready for the next one, Brad. Did you set that timer for 20 seconds or 20 minutes Bob?
Go on Brad pick it up pick it up
I love it
All right there we go next one we're gonna do is
we're resting a little bit, we're just the supine position here and you're gonna start just going ahead and if you're not in
the greatest shape, you can just start tapping your feet like this, alright like this
if you're in a little bit better shape, you can actually go like this
There's quite a difference between the two but do what works for you
And we can just do this for 20 seconds and it's easy to do and this isn't that tough to do if you're in decent shape, so if you're ready
to do this, you're gonna do the jumping jacks, go to this one and now the hot feet
Fire so here in a good athletic position and it's like the ground is hot
Don't let those toes burn, you're gonna turn right
It's like a football movie Bob
How long do i get to do this Bob? 20 second, okay i'm gonna hold it
The big thing is
stay relaxed, keep breathing while you exercise, don't hold your breath
This next one is a real easy one to do and I do this before I do push-ups is I do press
ups and the reason I like to do this one, it's good for your back, unless you have spondylolisthesis or
Spinal stenosis but everything else, for most backs this is really good for it, cause it's a stretch you never do,
nice and relaxed and it's warming up my chest for push-ups, you see that Brad? Yes so
Same muscles, I don't know if i'm gonna be able to push up for 20 seconds but the timer started
Just start going Bob, we gotta work you over
Head up Bob, good posture, I'm really gonna work him here, look at that, oh he's looking strong like bull today
That's what i like to see
Okay how are you doing Bob? I'm doing fine. Are you breathing Bob? I'm breathing. Make sure you breathe
exhale with every push up, your head's starting to sag Bob
I'm going to do a right side oblique Brad okay so i'm gonna
try to get a calm down a little bit here bring my leg up like this
And these are easy enough to do i'm just gonna go ahead and go up like this
and i'm catching my breath from doing the push-ups
The quiet time of the lull and then we're gonna spike it up again, so we're getting some core strengthening but we're catching my breath
so it works out really good, I can feel the pounds shedding off Brad, oh there it is
amazing
how that just flows, all right Brad is up, you're up, i'm up
now
i'm gonna do squats, if you want need need something for balance that's fine, if you don't you can put your hands on your hips
And i don't do real deep squats because i don't like
to do that to my knees i guess you can if you'd like
to but we're just gonna keep on doing stuff, good posture we're going
to avoid this time i think yeah that's not what we want we want a good posture here
we're saying you can do this without equipment but if you did have a ball you could do the ball on the wall, i'm alright
Bob, all right Brad you're on with the
ridging with the legs out
So here tighten up the core, here we go, working those hips
you're gonna relax and breathe while you do this and then kick out
and hold it nice and steady
This one kind of reminds me of a ballerina Bob, I think that i could become a ballerina
yeah, you have the build of it
I could pierre et whatever they call them, and this next one is my invention it's called the bed burpees or the counter burpees
yeah
so what you're gonna do
Oh i better get this out of the way, oh yeah all right
Make some room, so you're gonna go out like this
Keep breathing Bob don't forget to breathe, he's right i forgot to breathe
I've instructed classes, it's hard
it is
yeah, okay next one I had done the right side obliques now i'm gonna do the left, oh good always balance it out
So i'm like this, and now i'm gonna go up
and start catching my breath
and get ready for the next one which is, good thing it's you
it's not me
it won't be long and we're gonna be looking like ole Bonaparte over here
Those digital timers, you need to go back to the, now we're gonna go on
Now I'm gonna do some reverse lunges
And we're going to put curls in there, so hands up to here, now if you want
now we're making these exercises
for people to do at home
so you don't have to go out and buy hundreds of dollars worth of equipment, so you can just take some soup cans and
put it in your hands and do this and your body doesn't know if you got
16 ounces of soup or 16 ounce cast iron dumbbell
what do you got, crunches, right
these are one of my favorites
Do these on the floor, carpeted floor, please, yeah I go like this, just go like this
And then I like to add the obliques in there
What are these things you are saying?
Ok Brad you're already done, i'm on a roll Bob all right
I'm gonna go ahead and start the timer here cuz i'm doing high steppers
Go Bob! You've been practicing. You know what's funny
in another video we did one where I was doing
sidestepping and in my mind I was moving like a flash right and I watched the video and
I look like the six million dollar man in slow motion
Okay next one is as i'm resting i'm gonna do alternating core
Just to work the back, so you go ahead and lift up the old pointer dog one here
you've got everything nice and straight across there, he's got his back straight, it doesn't have the big arch or the big round
yeah, are you breathing Bob?
There ya go, I always forget to breathe, he is a good instructor
breathing is important, which one's the next one, mountain climbers
On the floor, don't do these on a mat, we can because we don't know enough, but yeah we're not very smart
and I'm gonna tighten that core up, my stomach is just tightened up so my back is
supported, working that core, this is probably one of the harder ones
that you're gonna do today, wouldn't you say Brad? Well yes Bob but it's fun
Okay Brad you're doing the side plank with abduction
now some people will go out on their toes like this, i'm gonna do it on one knee
because it works better for my back and
actually this still bothers my back, I don't even do this one, but most people will be able to you
Brad has spondlysthesis so this probably wasn't the best one for us to have him do, but i'm tough
So i'm gonna tough it out off
I'll have a backache for three weeks but that's okay i'll do it for Bob, all right i'm just kidding
And what's the next one, lunges with curls so you start
So i'm gonna go ahead and lunge and I'm doing a curl this way, forward lunge now, so just the opposite
And again you can take some soup cans or something if you have at home, milk jugs
milk jugs, yeah that would be good
take an old milk jug and fill it with water, it's fun watching you exercise, I wasn't done yet I wanted to keep going
Let's see the flutter kick is what I was gonna do here, so yeah little core exercise
Notice he puts his hands like this underneath the sacrum and that really seems to help a lot of people
You want a pillow Bob? No i'm good. Good because I wasn't getting one.
keep it going yep breathe, breathe
legs showing off here, yeah you got some incredible legs, your wife just most go nuts
Alright next one is pretend jump rope Brad, oh we don't have a jump rope so
well we're saying without equipment, oh yeah that's right, so you really get those arms away like this Brad
I used to jumprope a lot, it's just a little motion here
And you do a little this is the boxer kick, one-legged
alright the last one
Brad and we're gonna do kind of a plank
where's the cool down Bob. Brad and I don't really like planks, we'll do a cool down after this
Unless you're doing something with the plank, some motion so here's just some hip abduction while you're planking
Am I keeping straight Brad? You're doing darn good Bob, yep for as old as you are you're doing excellent
It can't be done already can it?
You set that for two seconds instad of 20
Alright and then yeah you want to do probably a little bit of a cool-down
This stupid phone, you don't know how to handle it, okay i got it
So a little bit of a cool-down, what would you do for a cooler Brad? I would walk Bob
Think about your breathing
all right well thanks everybody for watching, remember Brad and I can fix just about anything
except for a
broken heart. But this is this all part of it, I think this is part of the answer, now we're starting to get somewhere