- All right, if you wanna feel strong like bull,
get more fit, and you wanna have a low cost to this,
and you can have 'em very portable, watch this video.
We're gonna show you a total body workout
that works just about for everyone,
unless you're really stubborn.
- (chuckles) That's me.
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Okay, and what you're gonna need
is a set of pull up bands.
Now, I don't know why they call 'em pull up bands.
- You're a big fan of these.
- Yes, I am.
And I do use 'em for pull ups,
but I use 'em for a lot more than pull ups.
I think they should call 'em large loop-
- Loop bands.
- Resistance bands.
They are really handy, very portable,
and really do a good job.
So, we're gonna show you-
- Fit a suitcase really well.
- Absolutely.
Now, we have a set, says "Bob and Brad."
You can look at all of 'em.
Make sure if you get a set,
you have at least four bands at different resistance,
you have handles that come with nice carabiners,
as well as a strap that goes into the-
- Into the door.
- The door, so you have an anchor.
We'll talk about more details, so hold on.
We're gonna go to the number one.
All right, Bob, we're gonna start out
with the old traditional, classic-
- Curls. - Curls, for those biceps.
- For the girls.
- Now, you'll see, I'm doing 'em like this,
just holding loops, which you can do,
but that's why it's nice to have the handles, because-
- A lot more comfortable.
- It is, it's much more comfortable.
You get a better, you know, just a better overall exercise.
Feels so-
- What's nice, you have a built-in anchor.
- Yeah, put it around your foot like that.
If you want it stronger, get a different color,
or do what I did there, Just put two feet around it.
Whoa!
I am feeling strong like bull, Bob, strong like bull!
- Very good.
- All right, so try to get resistance
so you do 10 of 'em and your muscles feel fatigued.
That's oftentimes an excellent way
to do your workout.
Okay, going on to number two.
All right, the next one.
I like this one, Bob, 'cause it works the hips and the legs.
You can step on it, as you can see here,
go around your shoulders.
- Really works your posture.
- It does, and it works those hips' postures.
And you can do sidestep, like this.
Now, I'm gonna show you another option,
which may work better for some people,
with the bands and the handles.
And it's a little more comfortable,
it all depends on what you like.
But it's the same thing.
You're gonna step on both,
both of them, come up to here, and like this.
I actually find this a little easier to control.
But it is a much stronger exercise than it looks like.
And notice, like Bob said, posture.
Don't be rounded.
Shoulders back, good posture, and work it. (panting)
And I'm starting to get tired already.
And normally-
- I can hear it in your voice.
- Yeah.
So, normally, go over five or 10 feet,
back and forth two or three times,
until you start huffing and puffing.
Take a break.
Do it two or three sets.
Number three, coming up.
All right, Bob, number three.
This is one of my favorites.
It takes your heavier band.
It depends on where you're starting.
Doesn't matter, start wherever you need.
Step on the band so you have a wide base.
- Gotcha.
- You're gonna take the other part of the band.
Get the twists out of it, it's helpful to do that.
Over the top of your shoulders, like this,
elbows up to hold it.
Good posture, we'll get the angle,
and we simply squat away. - Squat away.
- Go down as far as you feel comfortable.
Go down as far as you feel, you know,
as long as you don't have any knee pain,
you can really go deep.
Again, 10 repetitions of this.
We'll get those quads, those glutes.
This is a great lower extremity-
- I'm getting tired just watching.
- Oh, Bob, whew.
You know. - I can breathe for you.
- It works good with these, too.
Oh, I got these things going all over the place.
I do wanna show this, 'cause if you do 'em with the handles,
I go like this, it works really well, also.
Whatever turns you on.
- (laughs) Blows your hair back.
(Brad laughs)
- All right, we're going to number four.
All right, number four.
Get a band, appropriate resistance.
Stand on it, like we have here.
And you're gonna go up like this, good posture.
Now, this is like the military press,
but we don't like to go straight up,
'cause it does put your shoulder at risk-
- For impingement. - Yeah, for impingement.
So, we're gonna squat in that athletic position
and push out in front of you, and back.
And again, work five to 10 of those.
- Safe for the shoulders.
- Yep, be nice to your shoulders.
Any of these exercises should not create any pain,
nothing more than fatigue.
Oh, number five, Bob.
- Great.
- All right, the next one is simply a lunge.
So, about like this, squat down, and back up.
Some people won't even need resistance
for this exercise, but as you get stronger,
you will want to have some resistance.
So, we could start with the yellow one,
for lower resistance.
We're gonna step on that.
And there's a number of ways you could hold onto this.
You can just simply hold onto it with your hands, like this-
- And go down.
- For resistance.
I like to go like this and put it over my shoulder,
and it kinda locks in there, and then I'll work that.
Let the knee go over the toes- - Locked in.
- If it's pain-free, and it feels good.
10 repetitions of this.
When it gets too easy with the yellow, go up to the red.
Make sure you do both legs.
Otherwise, you start walking
in circles. - Funny.
- Yeah, no good.
- All right, we got another one coming up.
All right, going on, we're gonna do,
what you're gonna need to do is take out this,
that comes with the kit.
And the way this works is, you need a door,
and most every room has a door.
Open the door up, put this cushiony part through the door,
and close the door, and you'll end up with a loop.
And you're gonna use that loop to put your band through,
and you're gonna loop it like this.
And then, you have a nice anchor against the wall.
We are gonna use the wall anchor.
- [Bob] The wall anchor.
- They work very well.
However, if you're traveling, and,
they oftentimes don't like you to put those
on your wall at hotels. (Bob laughs)
So, you bring your-
- Not advised
- So, here we go.
With the wall anchor, I'm gonna put this here.
Now, this is an excellent exercise
for glute strengthening.
If you have hamstring problems,
your hamstrings are cramping,
your hamstrings are getting strained or pulled often-
- They're overworking.
- Yep, so you gotta train the glutes,
and that's what this exercise does.
I've had excellent results with this in the last year.
- I like this one, Brad.
- Yeah.
Yeah, it has been nice.
And what I do is, you get this around the waist.
I'll hold onto a chair, or a stick, or whatever.
You don't need to if you have a good balance.
And you think about squeezing your butt cheeks together
and working those glutes.
And yes, actually, grab your glutes,
and feel those muscles work.
- Fire away!
- Yeah, so the farther you go out,
the more aggressive the exercise.
And you can tell, I'm starting to breathe heavy already,
and it really is a nice-
- So, why do you call it Humpty Dumpty?
- Humpty Dumpty.
Actually, my wife, I told her that,
and she said, "You shouldn't call it that on the video, no."
(Bob chuckles)
It's just glute squeezes,
no Humpty Dumpty. (chuckles) - Oh, gotcha.
- You can do it on one leg, too,
'cause when I'm running, you only go one leg at a time.
And then, it's just like running.
You get that activity in that glute.
- You put the one leg forward?
- Well, I'll go like this, and then I'll switch, and-
- All right.
- Well, it's like a push off.
If you wanna go forward like this, you can.
- Yeah, that's what I've done, right.
- The big thing is, is you get that glute really firing.
- To fire, right.
- Oh, okay, I need a break.
Cut for a little second.
All right, here on seven or eight,
or whatever number we're on.
Use the handles again, like this.
You're gonna use your this, once again,
and string this through there.
I'll use the wall anchor, 'cause it's easier
for demonstration.
And of course, Bob, we cannot have an exercise
without posture. - Without posture, right.
Gotta improve that posture.
- I'm gonna squeeze back!
- Look how he's bringing those shoulder blades together.
(Brad grunting)
Squeeze them together.
- And don't let your head go forward, like this.
Keep it all-
- Keep it good posture while you're doing it.
- So, I always think of, my sternum goes that way,
my shoulder blades, everything goes back and together.
And you can do it here, or you can pull it down here
and do it, pull it up like this.
- All recommended.
- And actually, the red one is a little strong from me.
- Yep, I thought so.
- I should have the yellow.
And then, naturally, I like to do the opposite direction,
to equal out things, and do flies, like this,
and simply do 10 of those.
A little bend in elbow, neutral wrist position,
and work those.
Get posture, and everything is looking good that way.
We do have one more for cardio
that you're really gonna love,
particularly if it's wintertime,
and you can't get outside to run.
All right, and we cannot forget a little cardio,
get the heart rate up.
And we're gonna do this with-
- I think you invented this, Brad.
- I don't know, I might have.
- I dunno, I've never seen it before.
- I never did either, but I was playing with my bands
in the basement one morning, and it's like,
"Oh we could do this."
- I've done this, it works well.
- It does.
You put your anchor to the door with the strap,
or here, whatever it takes. - I like this better
than the treadmill.
- Yeah, for, I don't like-
- It's a lot more fun.
- I don't like running on the ice in the wintertime,
so what you do is you simply run like this.
Indoor running, I call it.
If it don't run, it doesn't matter, do it anyways,
because you're only gonna do this for about 30 seconds.
That's gonna get your heart rate up,
and we're gonna do- - So, it's high intensity.
- Yeah, we're gonna do interval training.
And the nice thing about this is
you can work different muscle groups by going sideways,
and going the other direction.
And actually-
- Can you go backwards?
- Backwards
That's kind of like that backwards walking
that knees over toes guy does.
So, you don't have to jog, you can simply walk,
get resistance that way.
30 seconds on, take 15, 30 seconds, rest,
do another 30 seconds.
You can repeat that as many times-
- Yeah, give it a try.
- That's right. - You'd be amazed.
- I'm getting tired, and I can't talk,
so I'm gonna quit that.
But I've done that very often in the wintertime.
It's a fun go-to thing.
- It is.
- Yeah, so enjoy.
You've got excellent workout program
with these large loop-
- Well done, Brad.
- Thanks, Bob.
- I'm really tired.
Yeah, I'm gonna go to bed.
- Okay, good, for you. - Take care.
(upbeat jingle plays)