(upbeat music) - ♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- We're doing the rolling.
- Cheerleader Bob. Okay, let's go on.
- Hi folks, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, what an interesting title, Brad.
"Take Off Your Shirt Without Fear"
Try this standing ab workout
It's seven exercises.
When you get done after doing this for a couple of years
you're going to feel fine about taking your shirt off.
- And you are you fearless with your shirt removal?
- Well, we're gonna talk about this. 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, go to the
giveaway section.
We're always giving something away.
We're giving away a dandy this week.
We're giving a full stationary bike.
This is a fairly high end. I mean, for a consumer.
- Yeah, it is.
If you want something inside,
and you want to get a good workout,
and it hooks up with your cell phone,
so you can watch yourself go down a road,
it communicates through Bluetooth to the bike,
increases resistance, blah, blah, blah, blah,
It's good.
- Can you show crashes?
- Well, you know, I don't know if that's in there yet.
- All right.
You can also find the contest on Facebook.
It'll be pinned to the top of the page,
Go to Twitter, Instagram or Tik Tok
if you want a 16 second version of our program
- And the podcast. - And the podcast.
- So at the end of this video,
we are going to take our shirts off.
Well, we're gonna show a clip of it, anyway.
We did this before.
- So, yeah, it's within the last month or two.
- So we're warning you now, if you're gonna get
queasy or sick, you know, avoid that part of it.
We'll give you a warning right before we do it.
- That's right. - But we're also going to show
our age, in case you're wondering how old we are.
- Oh, really?
- We have a sign, remember?
We show age, show abs.
- Let's, let's get on
with the program, Bob.
- So the first thing that needs to be said,
you know, before you even exercise,
if you're trying, to get abs, you know
your abs to show... diet is more important
to be honest with you.
- Yeah. You really got to watch what you eat
because, what's that saying?
"It happens at the table, not at the gym.
- Right, at the gym, right.
- What happens? Weight loss.
- Weight loss happens at the table
not at the gym, and...
- Don't get us wrong, it's important to exercise.
- Exactly. But if you do a core workout every day
for the rest of your life, but you eat what you want
you're never going to get abs.
- Assuming you have... your genes,
- Your genetics are... yeah.
- Anyway. - So, you know avoid
the processed foods and bread.
I reduced our carbs.
I know you dropped about 20, right?
- It depends on the time of year, but yeah.
In the Christmas time, I'm a little higher,
more closer to 15.
But you know, coming out, workout time now
in the summer, I'll drop some.
- I definitely dropped 20 pounds,
and I wasn't really trying.
I mean, I know people hate to hear you say that,
- Yeah, it pisses me off too.
- But it's true. Alright, let's go ahead.
And now these exercises, they can be good for beginners
and seniors because it can be done standing up.
And I like a standing exercise
cause they're functional. - Right.
That's when you need that core when you're lifting things
and when you're pushing things.
- Right, and you're, you're,
you're working on posture,
and you're working with a standing, not
like a plank where you're down.
Because everyone, if you've watched our channel,
you know how I feel about the standard plank.
I've got a number of videos on plank options
and this kind of fits into it.
- Sure, so I'm going to go from this side
and you're going to go from that side,
Brad, you're going to go like this.
You going to be like me, you know.
- Oh, get with the program.
- Alright, so, first, it is almost like a forward plank
now to start off with, and you're going to go
you're going to do opposite alternate legs here.
- [Brad] Now make sure before you start
you tighten up that abdomen and you, you bring it in tight
because it's a postural thing and you want to get
keep it tight and maintain that, but still breathe.
- [Bob] Oh, absolutely, yeah.
- [Brad] Now, the thing about this
is you need to probably have grippy shoes on.
I don't want you trying this
with bare feet, or... you know what I mean?
You could slide.
Now, if you want to make this harder,
just go one leg and don't touch the floor at all.
- [Bob] There you go.
How long are we going to do this for, Brad?
- [Brad] I don't know, I'm just showing.
I didn't really come up with a time limit on these.
- [Bob] I think you're gonna work at til,
you know, fatigue, but go through everything.
Cause you don't want to wear yourself off on the first-
- [Brad] Right, on the first exercise.
- All right, so that was the rectus abdominis
I'm sure we're getting.
Now we want to get some of the obliques.
So we're going to go on our side like this.
And I like to go on the elbow.
You could go straight out too
but I like to go on the forearm here.
And you're basically, this is a-
A favorite one of the people, right Brad?
- Yeah. It's like, (grunting)
You know, it's like a victory move, you know?
- And again, if you don't touch at all,
touch the floor at all,
It... this starts to burn, doesn't it Brad?
- [Brad] Oh, yeah. Tighten that abdomen.
- [Bob] Yeah, if you tighten the abdomen, it's amazing,
how if you focus on that area,
how it starts to tighten it up.
Oh my gosh, I'm starting to feel it.
- Well, of course.
So we're really working on those transverse...
you know, the obliques...
- [Bob] I suppose if you started, Brad
and this is hard for you,
You could do just legs to start off.
- Yeah, you don't have to do the combination.
(grunting) (laughing)
What- are we going to do both sides for...
- Well, yeah. We want to even things out.
- I'm going to suggest, if you're starting,
do 10 to 15 on each thing or, you know,
30 seconds, set your timer on your cellphone.
- [Bob] Maybe 20 seconds, Brad.
You know, if you're a rookie.
- Yeah, yeah If you're just starting out.
- Everybody's got a wall, right?
Nobody can give the excuse
that they don't have the right equipment for this one.
- Well, we hope so.
- All right. Next one, Brad, we're gonna go ahead
and lean against the wall.
But make sure again, have good grip here.
Cause you could slide right out.
- Mm-hmm.
- And then you can lift your butt up.
And then you're gonna go ahead
and you're going to start doing marching here.
- This is one that is harder than it looks.
- Yeah, you've got to push your elbows up
against the wall to help kind of brace you.
- And as you get better, you can bring them out
- Same thing on this one, if you do
just one leg and don't touch at all...
Yeah, it starts to...
- [Brad] It is good to actually feel your core
and make sure you feel those muscles working
- You can actually get feedback.
- Right.
- When you put your hands on there.
- I think we can qualify that as biofeedback.
- Sure.
- The feedback through your fingers versus
you know the traditional-
- I got a family member. He's really a funny guy,
but he he's got a big gut, and...
- We call that a beer belly in Wisconsin.
- He was working with the Amish, and the Amish said
"Why do you carry a backpack off the front
instead of off the back?"
- He took it well?
- Yeah he did. He's funny.
- He's got a sense of humor?
- These Amish are pretty funny too.
All right, next one, Brad, you're going to do this one.
Um, you're gonna do the pull-down.
- Oh yeah. This is one of my favorites.
I really like using a little resistance.
And now this is going to tax your core even more.
- You do need some equipment on this one.
- Why don't you, you might want to start out,
depending on your band...
- Sure. - I'm gonna go right to here.
Tighten things up and you're going to pull forward,
tighten up, but don't round. Keep your back straight.
- Right, keep your back straight.
- So it's kinda like bowing. - Yeah.
- And then work it like this.
You can go straight forward, but it hits you in the head.
So I like to go this, and...
you know, so you're not going way over.
- Plus, you're getting a little bit
of obliques then too, I think.
- It gets more fibers involved.
- This is a great one.
- Yeah. And I really like this one.
If you want to work on your balance
and you feel pretty stable,
but you want to go to the next level,
try doing this on one foot.
And that works the core as well.
But that's optional, of course.
- Yeah, be safe. Be safe, safety first.
- I always like to go to the, you know...
- So, I like to stand in front of you
while you're doing that,
'Cause it's like you're bowing down toward me.
- Oh, I thought maybe I was getting
some wind on you or something.
- All right, next one.
You actually just move it down to the center one.
And this is called the palloff press,
I believe it's called.
A lot of people do it with cables.
You know, weight cables.
- Yeah. But I think it works better
with resistance bands.
- Oh definitely, because you now get resistance.
Now you can do circles.
Now this one's not for the faint of heart.
- Well, you could go the lighter band, but you really-
- Yeah, you could go the lighter band,
you could go to one band. - Yeah.
- And... yeah, this is a lot easier.
- You know, the yellow band...
- Right. - ...is a little easier.
You know, if you happen to have the loops,
they fit in in these anchors very well.
I call this one "stirring the pot."
- Yup. That's a good way to put it.
- You, you actually-
- You want to flip the other way, Brad?
Show that you've got to work it both ways
and I'll work it both ways too.
- [Brad] So yeah, you circle both ways.
Circle counter-clockwise, then clockwise.
(fake Russian accent) Strong like bull.
- Now it may not look like much, but it, again
these are all a pretty decent workout, actually.
And you can kind of make them easier
by starting off on the beginner,
like doing alternate instead of doing single.
But it, you know, you'll get the workout.
And so now we're coming up to the clip now.
Jump off if you guys don't want to see it,
cause it's- it could make you sick.
- Well, you know, Bob, I don't know what to tell you
but one way or another, we did it.
And you know, we're not ones to show off our bodies.
Like some of the YouTube channels.
- They got their shirt off all the time.
- We've got a little... we've got a little dignity
or... I don't know what we got,
but we don't do it very often.
This is a family show, you know.
- Alright, jump off if you don't want to see it.
Thanks everybody for watching.
- Be careful.
- Welcome to the Bob and Brad challenge.
Hashtag show age, show abs. Let's do it Brad.
- [Both] Age.
- Abs!
Brad, who are we going to challenge?
Friends, family, foe, and your pets. Have fun.
- Yup, let's see them. Let's see those abs.
(growling)