Hi folks
I'm Bob Schrupp physical therapist, Brad Heineck, physical therapist, together we are the most famous physical therapists on the internet, in our opinion of
course bob. Time to work out again Brad!
HIIT, that's
high-intensity interval training workout for beginners
burns fat and we kind of threw a little
different bonus.
It's gonna work on your posture. So, this is for beginners now though, it's not real difficult
But there's a lot of people out there that wants to start to get into this type of training,
but they haven't been able to. It's too too intense.
High intensity interval training is not new by any stretch of the means. Its been going on for decades
I personally have been doing it for at least 15 years particularly when I was training for
competition because it really works well.
But you really don't want to start too hard on this. You want to start into it with easy intervals. The ratio two to one
40 seconds hard 20 seconds rest that would be too much everyone. It would be for a more athletic person
That's in shape if you're just starting a 1:1 ratio. We're gonna do a 30 second hard 30 second active recovery
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We better pull through on that Bob!
We're gonna start with a 2 minute warm-up, then we're gonna get to the core of the exercise. There is gonna be
4 sets 30 seconds hard, 30 seconds easy. 4 sets of those and we're gonna finish up with the to 2 minute cooldown
And we might cheat a little bit on the cool down. And if you want to go a little longer you
could do the whole thing twice besides the warm-up.
You do warm up you do your four-minute core and you can repeat that core really as long as you'd want.
Let's start Brad we're at the 2 minute mark. Let's just start out with some neck rotations
When you do the warm-up and throughout the whole workout, your breathing is
Absolutely critical so that you get oxygen in and that carbon dioxide out. And good posture right away.
Now while you're doing this we're going to talk about some tools we use for posture, very simple
This is a piece of PVC pipe
You could use a cane, you could use a yard stick, you could use a broomstick.
If you're gonna use the yardstick, I'm gonna use the PVC pipe. This forces our back into good posture.
Okay, so you're going on the trunk rotations. This is a really excellent way to emphasize
the thoracic rotation.
Another thing that would work is a golf club
Actually would workout really good because I do this one right before I golf. If you're a golfer really good posture again
Though you want to make sure that you're doing it okay.
Now you could keep it here. You might even want to put it her.
Just to help support that back. You can work over here in the thoracic spine.
That's a big advantage of doing exercises designed by therapists
You're gonna get some therapeutic benefits as well as the exercise strength.
All right, next thing back here again. This is gonna again
Keep you in good posture. High march Bob. Let's get going
How are we doing on time?
Well, I've been taking 30 seconds on each warm-up, so maybe we're gonna be a little bit over.
Okay, well it should be a two-minute. We might be off a bit.
Yeah, we started at two minutes, so a little bit of static jogging.
Just a gentle jog whatever trips your trigger here if you want to do the high knee cuz you're getting kind of excited about this
workout
Okay, all right. We got five seconds and im starting. Here we go.
The stick or the cane behind your back
We're gonna do squats, deep squats but not too deep. Not more than 90 degrees Bob
Can you show him the 90 degree thing?
If he's going completely level, that's 90 degrees. I'm not going way down like this.
Yeah, okay, what about the knee thing Bob?
You're trying not to have that knee go past the foot.
So right now you're going a little bit past the foot.
It's hard to do, you've got to work hard at it.
This is the active recovery, the easy part. Lean up against the wall
Now depending on how hard you want to work, you can put the knees
further down. You can work a little bit harder. I want you
to get your elbows back and then you're gonna bring them back like you're doing the hitch-hiker pose.
so we're working on squeezing the shoulder blades together while I'm doing this. He's doing this against the wall as well as
Working those rotator cuff muscles. so that's 30-seconds brad.
Okay
Alternating lunges. Same thing with this, you're trying to have it so that the knee does not pass the front of the foot
Now if you're a real beginner
And you haven't done this, you're probably not gonna lunge this deep. You may want to start off with some shallower lunges.
Your heartrate's getting up if you had a pretty sedentary lifestyle
for the previous six months to a year
You might do it like this if you're feeling a little more ambitious. You can go deeper and
That really makes a big difference. With really good posture, you're gonna do a heel cord stretch
I'm stretching this heel cord back here
You can do with the leg straight and with the leg bent
But what I don't want you doing is rounding out like this
I want you to keep really good posture while you're doing this. And keep the heels down.
So we're giving her a good stretch here
All right, we got five seconds on left on this one.
And then Brad's gonna be taking over. 30 seconds.
Good posture with the the cane or the stick behind your shoulders, and we're gonna bring those knees up nice and high.
We're gonna think about our breathing
I'm talking so it forces me to breathe. Breathe in your nose. Good deep breath and exhale out of your mouth.
How we doing on time Bob?
Nine seconds. It's nice to use a watch so you know you're on target. That's the key to interval training is being accurate.
So now, with the step down where you don't have to work as hard
This is a little bit hard if you don't have good balance, but I'm gonna go ahead
I'm keeping in really good posture here, and I'm stretching the hamstrings.
If you don't have good balance you can go ahead and get a chair
And I want to have you do the same thing, you're still gonna use this bar to keep you honest.
You can lean forward like this and stretch, or you can put it up on a stooln
Again, I'm keeping my body nice and straight. His back is critical that you keep it straight when you do this so many people
when they do hamstring stretch round their back and
It's not near as effective. We're already back up to you brad! Mountain climbers.
I'm gonna do them on the floor Bob like you normally would
You better show a beginner version first Brad.
All right, good job. You got 30 seconds. Just want to finish a little more aggressive because it's in my personality
I'm gonna go ahead and do wall angels.
So now the difference here instead of going like this, and like this, I got my hands back like this
And this really works well because I need this one right now.
This is the one that tends to tighten up on me.
And so I'm just making angels as I go up and down and you can do a little bit of squat on this one.
That's up to you
and the big thing is you see how his back is fully against the wall from the top of the shoulders to the
Sacrum down here.
All right, and we're already past cuz you took a little bit of my time. Oh, sorry Bob.
Now we're gonna do a cool-down. If you wanted to do more
You could go right back to the beginning and start with the squats again, and do that whole 4-minute workout again
You could do as many times as you want. What are we doing for a cool-down? For the cooldown
We're gonna do the same thing that we started with.
We're gonna start first with some cervical rotations.
Do you even do that with this back here? I like to but you don't have to.
And now when you're cooling down, breathing is even more important
I think because it allows you to relax, and you breathe in your nose
And exhale out your mouth. Might do rotations here - I'm gonna throw in.
Yeah, and we're going to our trunk rotations
And you could get your whole body to rotate you can see if you want to
Get your feet up and rotate so you get a little bit in the knees so I like how we combined
Exercise with good posture. That's a really good idea. And the stick behind the back
Really makes the difference, keeps you honest. I really like this one here
If you put it up in here, you can get that mid-back and also you can do some good rotations.
You don't have to be strict to our protocol, work what's best for you.
Be happy smile watch this
That one actually kind of cracked my back. When I was in this position when I'm rotating
Okay, and then probably just kind of a slowing down let things calm down
You know you got to jump in the shower, next get the kids ready for school,
Get ready for work. The whole whole nine yards is coming up.
Very good Brad remember we can fix just about anything
Except for I'm gonna put it right between us, that broken heart right there
But this video is going in the right direction.
Cardiovascular work. Thanks for watching