♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
- [Man] Welcome to "Workout in a Mirror."
You need a mirror.
You need a windshield car mount phone holder.
Attach phone holder to the mirror.
Place smartphone in the phone holder and turn sideways.
Find your video.
Press on the brackets to expand to full screen,
and now you can exercise
while watching self in the mirror for feedback.
- Hi, everybody!
My name is Jordan.
Thanks for joining me today.
We're gonna be doing a 15-minute walk at home workout,
and today I'm gonna be incorporating
some upper body exercises along with our walk today.
So, what you're gonna need are a set of small dumbbells
if you have some of those on hand at home, all right?
Just make sure to have those handy.
We're walking together right away.
We're gonna do a little warmup before we grab your weights.
All right, let's go ahead and step to the side.
(upbeat music)
All right, let's add a little bit of arms with this.
So take it out, in,
out, in, good.
Take it back to a walk now.
We're gonna take some kicks straight out in front of you.
Kick, add a little punch right out in front of you.
All right, go ahead, walk it out.
Go ahead and press those arms up.
Big stretch overhead and down, up.
Stretch it out, take it down.
All right, out to the side and in,
out and in,
out, in,
out, in.
Drive the knees up, up, up, up.
Let's add some arms to this.
Ready, go.
Take it up.
All right, go ahead, walk it out once again.
All right, so we're gonna continue to move these legs,
and we're gonna be adding
some upper body movements with this.
So, go ahead, grab those weights.
Get those ready to go.
Walking in place.
We're gonna start with some lateral raises
and go out and down,
out and down.
Good.
Up and down.
Up.
Good, make sure you're breathing.
Four more like this.
Good.
Up, and last one.
Up.
We're gonna take it straight out in front of you now.
Up
and down.
You're raising it up to shoulder height,
so straight out in front of you, down.
Up
and down.
You got it, good.
Up
and down,
up
and down.
Give me four more.
Here's four.
And three.
Two more times.
Two,
and one.
All right, good.
Take it down.
Now we're gonna go out and out,
front and front.
Doubles to the side, out,
out, doubles to the front,
out
and out.
Alternating to the side.
Alternate to the front.
And doubles to the side.
Out,
out.
Doubles to the front,
out
and out.
Good, one more time through that.
And front,
front.
Doubles to the side, out and out.
Doubles to the front, out and out.
Good, walk it out.
Roll the shoulders back and forward.
All right, good, everybody.
Let's go ahead and take those arms up
to a 90-degree angle right here, okay?
We're gonna maintain that.
Continue to march.
Tap to the side, sidesteps.
Keep those arms at 90, tension the entire time.
Good, keep breathing right here
for eight, seven, six, five,
four, three, two,
knee drives.
Keep those arms at 90, good.
Eight, seven, six,
five, four, three, two, one.
And kick, kick, kick, kick.
Eight more, then we're gonna add some punches to these.
Four, three, two, one,
and punch, punch.
Straight out in front of you, opposite arm and leg.
Here's eight, seven, six, five,
four, three, two, one.
Walk it out, good.
Give those arms a little break.
Just let them hang by your sides,
walking it out right here.
All right, we're gonna go bicep curls.
Palms are gonna face straight ahead.
Ready, and go.
Curl it up
and down,
and up, all the way up,
and down.
Good, curl up
and down.
Curl and down.
Four more.
Here's four and down.
Here's three and down.
Two more.
Down, last one.
Curl.
We're gonna keep curling,
but now we're gonna go out wide.
And down.
Out
and down.
Out, good.
And down, five more together.
Five and down.
Good, four and down.
Here's three and down.
Last two, two, take it down.
Last one.
All right, forward again.
Let's alternate.
So, forward, down,
forward, alternate out wide.
Doubles to the front.
Up and down, up and down.
Doubles wide.
Repeat, alternate to the front.
Up, down,
up, down.
Wide, down, good.
Doubles front, doubles,
and up, doubles wide.
Out.
Good.
Alternate to the front
and to the side, take it wide.
Two to the front.
Two wide.
Good, let's go through that one more time.
Front.
Wide.
All right, now let's go two front
and two wide,
and then we're gonna go ahead and walk that out.
Give those arms a break.
You can give a few little shoulder rolls here
to kind of reset,
standing up nice and tall.
Take those arms to 90 degrees, hold it here.
Sidesteps out,
out together, good.
We're gonna go eight more.
Here's eight, seven, six, five,
four, three, knee drives next.
Up.
Drive it in.
Here's eight, seven, six, five,
four, three, two,
kicks, out, out.
Here's eight, seven, six, five,
four, three, two.
Adding punches, go.
Punch, punch, punch, punch, good.
Eight.
Good, keep going.
Four, three, two, one,
and walk it out.
Arms down by those sides.
Give yourself a little rest right here.
Breathe it out.
All right, we're going hammer curls next.
We're gonna keep those palms facing towards the body.
We're gonna take it straight up
and down,
up
and down.
Good.
All right, we're gonna go two more doubles,
and then we're gonna alternate
and pick up that pace a little bit.
Last one.
Alternate.
Up, down,
up, down,
and curl, down,
curl, down.
Back to doubles.
Up, down.
Keep up that pace.
Four more.
Four,
three,
two,
one,
and alternate, up and down, up and down.
Good, up, down, up, down.
Four
and three.
Last two.
Last one.
All right, walk it out, good.
All right, we're gonna do that same routine
with those arms up at a 90-degree angle,
sidesteps first.
Let's make them a little bit bigger.
Here's eight, seven, six, five,
four, three, two, knee drives.
Up, up.
Here's eight, seven, six, five,
four, three, two, one.
We're gonna kick out, out, out.
Good.
Let's count out eight more.
Six,
five, good.
All right, we're gonna add punches now.
Go.
Punch, punch, punch, punch.
Here's eight, seven, six, five,
four, three, two, one.
All right, everybody, go ahead and walk it out.
All right, we're gonna go back to some lateral raises next.
Keep those legs moving.
Ready, and go.
Out and down,
out and down.
Good, out, down, out, down.
You got it.
Four,
three,
two,
one, alternate.
Out and down,
out and down.
Good, out,
out, you got it.
Four,
two,
one.
Good, straight ahead and down.
Out and down.
Good, out, down.
You got it.
Four more doubles.
Four,
three,
two,
one, let's go ahead and alternate.
Up and down.
Straight out in front of you.
Keep marching.
Let's go four more.
Here's four and three
and two and one.
Let's go bicep curls.
Up and down,
up and down,
up and down.
Four more, four
and three
and two,
one, let's go ahead and alternate.
Up and down,
up and down.
Good.
Breathe through it.
Up and down.
Here's four
and three.
Last two.
Wide curls together, up and down,
up and down.
Good.
Four more doubles.
Four,
three,
two.
Time to alternate.
Up and down,
up and down,
up and down, you got it.
Up and down.
Four more, four
and three.
Here's two.
Hammer curls, palms in.
Up and down,
up and down,
up and down, up.
Four more doubles, here's four,
and three,
two.
Finish out with alternating.
Up and down,
up and down,
up and down.
Last four and then we're done with weights.
Last three,
two,
one, and set those weights down.
Go ahead, walk it out, nice and easy.
Open those arms up, shake it out.
Go ahead and take one arm across the front of your chest.
Keep marching.
And switch it up.
All right, and take however much time you need to
to go ahead and cool down from that today.
Thanks so much for joining.
We'll see you next time.