♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- Hi folks, I'm Bob Shrupp, physical therapist.
- Brad Heineck, physical therapist,
- Together we are the most famous physical therapists
on the internet. - In our opinion,
of course, Bob. - We never get tired
of saying it, today we're gonna talk
about the best 10 minutes standing workout
for weight loss and better balance.
- That's right, Bob.
- Kind of directed for people, who are over 50
and don't wanna use weights. - Right.
- We have resistant training, but we don't have weights.
- It's good for at home, it's good for any age actually,
but when you get over 50, there's no doubt about it,
balances change. - We have issues.
- Yes. - We have issues.
- So we put that on there, you can do this without bands,
but you'll see that the bands are very beneficial
and we'll show that option. - They're very inexpensive.
- Yeah, they're not expensive. - By the way,
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.
Also go to Bobandbrad.com, we're always doing a giveaway,
but this is the one day hiatus.
- Hiatus. - Yeah.
So we'll start again on Sunday.
I don't even know what we're giving away next week.
- Well, you can find out. - You'll find out.
Yeah, you can go to Facebook also,
it'll be pinned to the top of the page,
our current giveaway. - Yes.
- So can also go to Twitter, Instagram or Tik Tok,
if you're tired of hearing us ramble
and we do a 60-second version of our program.
- Wow, that's a mouthful, Bob
and we also have the podcasts.
- We do ramble. - I get the short one.
- Great interviews. - Did we say Bobandbrad.com?
- Yes. - Okay, good.
I missed that one. - Alright.
- Okay, so this is a workout we've put together
and I have no problems using dumbbells and weights,
I just don't like to use them and at my house,
all I use is band, so I'm kind of proponent of bands.
I really like the benefits, especially with balance
and there's certain things that you cannot do with weights,
this is why. - And I'm gonna show
the bands over here using a wall anchor,
which is a great way to, you can go to different levels,
so you can hook your bands up really easy
and I'll show you how I do that.
- Yeah, Bob will be showing one option,
I'll be showing the other
and we're gonna go through 10 exercises.
- So on the first one, we're gonna actually do,
you're doing, what are you doing, Brad? (laughs)
- What am I doing?
- Doing your squats. - Yeah, squats, of course.
- We'll have you in the kettle bell wall anchors.
- Right, yeah, we already reviewed this, Bob.
- I'm gonna show you this,
I'm gonna just hook this right up, very easy to do
and it's ready to go. - I don't think you want,
I think you wanna hook on the bottom one?
- [Bob] Alright.
It might come out. - There you go.
So you can hook it on the top or the bottom.
- And what's nice about this is you can see,
I actually have two bands hooked up at the same time.
- Right.
- So, and I just cross around like this
and get between my legs.
- This looks a little awkward, but we have options,
so we'll show this first, go ahead.
- This actually works really well.
So you're gonna, I'm gonna move up.
- I'm just saying it looks awkward.
It works well though, I agree.
- Yeah, you can actually, you're strengthening your back
and your legs at the same time here.
- Yeah, it's great for those glutes.
A lot of large muscle groups are working here
to burn some calories.
- It's supposed to be similar to kettlebell swings.
- Oh, like using this? - Right.
- Yeah, so then we're doing this.
- Right. - But you don't have to-
- You don't have to swing the bell.
- Have a kettlebell sitting around the house.
Now, you know, if you're a beginner,
you can just start with posture squats,
so we make sure good posture
and working squats back like this
and we're gonna do 10 to 15 of all of these as a goal.
Eventually when you get better, you can certainly do more.
If you want some resistance
and you do have like the loop band,
my favorite loop band squat is like this,
take the large loop over like this
and offer some great resistant.
- We're gonna show you a lot of examples today.
I mean, you pick out the ones you like.
- Exactly. - And add them.
Each one of these is kind of working your balance,
because you're doing resistance training,
while you're standing. - Exactly.
And this, if you have the bands with the handles,
this works really nice for squats
to add a little resistance, posture, posture, posture,
good mechanics on those.
- Which you're gonna find out,
when you include resistance training into your workout,
you will lose weight easier. - Right.
- I mean, it's gonna be a lot better
than just plain, old aerobic situation.
- Yeah, cardio type of thing, I combine it myself,
I do both because I really enjoy cardio
and this is, I've learned to enjoy this.
Let's go to push-ups next. - Yeah, Brad,
I'm gonna show this real quick on this push-ups,
I'm actually gonna fold the loops like this.
- Sure.
- And I'm gonna go through the center.
- Ah, that's what that center hole is for.
- Yep, and then I'm gonna hook up to the top.
- Yep.
- And now that thing's not going anywhere.
- It locks in those bands a little bit better,
- Yep, it really locks it in, so it won't slide either.
- Sure, so now with push-ups, if you just,
you don't wanna go down to the floor,
again, the title says standing up,
this is a little modified, you go to a cupboard
and you get in your push-up position
and you can do a push-up quite effectively this way
without getting down to the floor.
If you feel that you need to go down to the floor
and do them, that's great, go ahead.
- Right, and here I'm go ahead and do it with the bands.
- Right.
- And again, working my balance.
- Right.
- And my muscles,
it's actually pulling me over a little bit.
- Yeah, and that's the beauty with this.
Really if you wanna work your balance more,
just bring your feet closer together.
- Or go farther out.
- Yeah.
Yeah, more resistant. (laughs)
- You wanna see me fall, don't you?
- I do, Bob, we all do actually. (laughs)
- We've got a video on it.
- So it's just very clear that the balance part of this
combined with the core and the upper body.
Next one, lateral sidewalks, now this one, Bob,
you're not gonna be able to do it.
You don't need the anchors at all, but you do need a strap.
I'm gonna use this loop strap, you can use actually.
So we're gonna do this motion, you can do it without a band.
- I can do it with a band. - I know it.
- [Bob] Oh, I thought you were implying that I can't.
- No, with the wall anchor, you don't need the anchor.
I think I misspoke, so that's all we're doing,
but we're gonna add resistance with the loop band.
I'm just gonna go like this.
Make sure you have shoes on, Bob's barefoot,
it's gonna be a little harder. - Yeah.
- [Brad] And we're gonna go like this.
What are you doing, Bob? - I'm hooking up.
- Yeah, but we're not doing that one, we're doing this.
- Yes, I'm doing this one. - No, Bob, that's later.
- [Bob] Like this, this is going lateral.
- I know, but we're doing that exercise later, Bob.
He won't listen to me, I made this exercise up.
So you do like this, that's hip abduction,
that's like number five or six.
- [Bob] You're abducting your hips right now. (laughs)
- Don't listen to Bob, just listen to me.
- Don't listen to him. - This is my workout.
You'll understand.
- Where's the man behind the curtain?
- So if you have one of these,
this is what I wanted Bob to do,
if you have the tubes, it works nicely,
actually this works a little nicer than the large loops.
- [Bob] 'Cause you've got the handles.
- Yeah, and it's a little, just a little less cumbersome.
Yeah, handles is the biggest thing.
- Sure.
- So go back and forth about 10 feet each direction,
you'll feel these muscles right here really working hard.
Next thing, hip extension.
So you don't need bands for this,
you can just, we're doing this one.
Bob is all set to go with this
and this works really nice with the bands,
because when this gets too easy,
yeah, you want some resistance.
You can get ankle weights and put on the bands higher.
- [Bob] Yeah, but this gets harder as you go out further,
which isn't necessarily walls.
- Yeah, which is a benefit. - Right.
- Just make sure when you do these,
you don't lean forward with your trunk,
you keep that good, tall posture
and then of course, you got to work both legs
and then we're gonna go right to the hips
and do hip abduction. - Okay.
- Out to the side. - As we did before.
So I got to flip around.
- Yep, and this is why I was gonna do this one before,
'cause this was already in here.
- [Bob] Sure.
- And it it's a little bit different exercise
than that lateral walking.
Make sure you do both legs.
Now there is a ankle strap, a Velcro ankle strap,
that Bob has on. - Medical cuff.
- Cuff, yep and you can just switch feet quite easily.
- Well, it actually comes with two of them,
so you can put one on each leg.
- Yep, exactly, and then we've got hip flection.
- Oh, flection. - Yep.
It's like you're kicking. - Yep.
- So if you're doing like this,
now this, there is no exercise with the bands,
unless you can anchor it to something
and you know, you could anchor it,
if you don't have the wall anchors,
you can go to a leg of a heavy chair,
some heavy furniture or something of that nature.
- Make sure it's heavy.
- Yeah, we've got an example.
- We'll show you in a minute what's gonna happen.
- What happens if you don't anchor it properly, okay.
Now we're gonna go back to the upper body.
So those are some really good balance exercises.
- Yep. - There you go.
Make sure you hold onto something, if you're wobbly,
we don't want anybody to fall.
- [Bob] Yep, safety first.
- Now we're gonna do- - What are we doing now?
- Flies. - Oh.
- So flies, as if you're laying on the table,
you're gonna do this motion,
but we're gonna do it standing with the bands.
If you have a band or the loop band,
you're gonna go behind your back like this
and bring them together like that
and the wall anchor is really nice, or anything to the wall.
- Yeah, this is really nice.
- Because he's working a lot of core.
- Yep, exactly. - I'm not working any core.
- Yep. - I'm just doing arms,
which is good.
Boy, Bob, have you been working those biceps?
Holy cow, man! (Bob laughing)
- Put it on Zoom.
(both laughing)
- Okay, now we're just gonna turn around
and do the opposite muscle group
and the way to do it with the bands is simply like this.
You're gonna pull back, chest out.
I always just go until the strap hits my sternum.
- This is harder. (groaning)
- And Bob's gonna do it like that.
Squeeze those shoulder blades together, that's the key.
(Bob groaning)
Now Bob's got two bands, if it's that difficult,
probably go down to one band.
- Right.
- Yep, you'll get a better quality exercise.
Alright, we're not doing 10 obviously of each,
but that's what's the goal.
- What's nice about this, Brad
is you can actually just go like this
and flip the one and go like this style
and it's really a lot easier.
- Yeah, why don't you stay right there, Bob,
'cause we're gonna go into the posture, the Ws,
same exercise, but instead of going out like this,
we're gonna do the W, if you've watched our channel before,
you might know, I always call these the Ws for Wisconsin,
happens to be what state I'm from.
But this is a posture exercise,
that works a little bit different muscles than the flies
and we're really focusing here, so stick the chest out,
shoulders back, there you go.
We should put some stripes on you,
so we can see that motion better.
I'll just use my hands, close, open,
close, open, alright.
I did put those two in there, they're very similar,
but posture is so important,
it's gonna help your balance, breathing everything.
Next one, are you ready, Bob?
- Yeah, what do we do next? - Oh, I don't know,
I got to scroll this up.
- Lats, oh, it's lats, remember?
- Oh, yes, now this is one thing.
If you wanna work those lats a little bit
in the upper body, this is really hard to do at home,
unless you have some kind of equipment.
- The wall anchor works great.
- It does, if you don't have that,
the only way that I've been able to figure that out,
or I should say, we've been able to figure that out
is if you take a strap, you can use a loop strap
or the band, the tubing
and go to a piece of heavy furniture.
- [Bob] You want me to sit on it first, Brad?
- Well, I'm just gonna demonstrate.
- [Bob] Okay, why it has to be heavy.
- Yeah, it has to be a piece of furniture
or something solid, like maybe a post on a staircase.
- Right, there you go. - That would be a good one.
You use that.
So here it goes, lats
and if the furniture, see how the furniture slides,
I'm gonna have a traumatic brain injury,
if I don't watch out, so Bob's gonna help out,
he's gonna sit on there and of course here,
we get that lat workout.
You get those pecs, chest muscles, the lats,
it's a nice workout.
Actually I like doing stuff like this
on the floor with the bands,
but you have to have some positive way to anchor.
I do triceps as well.
- [Bob] Yeah, very good.
- That works good, it's really handy.
Let's show how you do it on the wall.
- Well, here I would probably, because I'm tall,
I've probably got to kneel down too.
- Yep.
- But it's the same principle,
you're gonna be able to pull down.
- There you go.
- So I'm like this.
- Yeah, that's beautiful, Bob.
- Yeah, thank you. - It's a really nice way.
- I feel like I can fly. - Yeah.
That's you know, it's really a nice way to do those lats.
- Yeah, it is. - At home.
- Very difficult to do lats at home.
- Yeah, unless you have a cable system
and you've gotta buy a lot of equipment.
- And you can add more weight,
more resistance with more bands.
- Right, just a darker band is a big difference.
Alright, Bob.
- Were you gonna mention something else?
Another way to do it? - No, I don't think so.
- Oh, okay. - That's it, that's it.
- You seemed like you were headed that way.
- Who knows where I'm headed?
Alright, so there you go.
I think that's gonna help you out a lot,
if you want some exercise at home, be careful though.
It's always important, especially when you're walking off.
I just talked to a guy, he's in his seventies,
he was lawn mowing and he stepped in a hole.
- Oh, boy. - Yeah.
- That can happen to anybody though.
- Yeah. - Took his knee.
- That could happen if you're 20.
- He was gonna do a triathlon, he couldn't do it anymore.
- Oh, boy.
- Yeah, really active guy for his age.
- Not the guy that was on our channel?
- No, no, another guy, yeah, they're buddies though.
- Oh, they are? - You know how they are.
- Yeah. - Take care.
- Alright, peace. (both laughing)
(light melodic music)