♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet! ♪
(snaps)
- Hi folks, I'm Bob Schrupp, physical therapist
- Brad Henick, physical therapist
- And we are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Hey Brad, we're going to talk about five minute
jump rope H-I-I-T,
high-intensity interval training workout.
It's a beginner to advanced,
developed by Brad Heineck!
- There you go!
I'm not the original one, but you know this is,
- You didn't invent the jump rope?
(laughs) - Or the exact routine.
I kind of personalize it that fits me,
and I think it'll work good for beginners up to advanced.
- Well with old as you are,
we probably could have convinced people
you did invent it. (laughs)
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- Yes!
- Now, right now we're giving away the PRO-SLANT,
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- Sure, so she stretches her calves while she works.
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- All right, let's go to work, Brad.
- Okay!
Well, let's you go to work (laughs)
- So, we did a little jump rope thing about
balance and, or posture
and a HIIT routine just not too long ago.
But then someone said, comments said,
"Could you do one for a beginner jump roper?"
and I said, "Well, might as well!"
So, I've been jump roping for on and off
since I was in high school, but more off than on.
But recently, I was doing some interval training running,
I pulled a muscle in my groin, and it's like,
I'm getting too old for this sprinting stuff.
So I'm gonna use jump rope from now on this summer
to get my heart rate up for interval training.
I usually go 30 seconds on, 30 seconds rest.
Do that five times with the jump rope,
and I am completely exhausted.
- And today, we're gonna go a little bit less,
just for demonstration purposes,
right? - Right.
So we're gonna go 20 seconds on,
20 seconds off. - And Brad, do you usually
stretch your calves a little bit before you do this?
- Yeah, and if you've got a slant board,
- Yeah.
- the PRO-SLANT, that's a really nice way to stretch.
- The calf muscles are taking
a lot of the stress during this, I'd say.
- [Brad] Right, for sure.
- You really do wanna,
you know, start with a stretch,
maybe even a little warm-up, right?
- Yep, you can stretch like this,
a stretch like this gets the calves going.
You know, you may wanna work this
'cause you really need to work on your posture
when you jump rope,
if you want to jump rope properly and have success.
And you can do some trunk rotations,
and I don't suggest a big warm-up, actually I...
- I always like jumping jacks because it warms you up,
it gets the calf muscles a little warmed up,
but it's gonna get the engine going a little bit too.
- You bet - Get the heart rate going.
- I actually say this after I get done doing my banding,
so I'm warmed up, so I really don't have to do that
at home, but if you didn't, put that warm-up in there.
Now, beginners, if you don't have a jump rope
and you're going to buy one,
because jump roping makes training more fun, for me.
It gives me something to think about, it's a skill
and it breaks up the monotony of sometimes training.
Which can get old if you are doing the same thing
after a few months.
But if you get a jump rope,
make sure you get one that swivels, see how that spins?
It's really critical, otherwise the jump rope knots up
- Sure - Yeah it's very irritating.
So get a better jump rope, you'll be much happier.
Make sure... - [Bob] I would think one
that has a little more weight to it too,
am I right, Brad?
- Yep, this one is just kind of a solid rubber,
it's flexible and it's working fine.
If it's too long, when you go like this, like right here,
bend your elbows at about this, so it's touching right there
that's a good,
- Sure. - That's a good length.
I actually had to adjust this
when I cut off about six inches,
it was made for a taller person.
It was no big deal, and get the proper length,
those are really critical.
Beginners, before we get into the interval training,
so shoulders need to be back like this,
it makes a big difference on your posture,
and where the rope hits the ground.
You want the rope to hit the ground underneath
your feet so don't step on it, and then (exhales)
- [Bob] It's a problem
- Yeah, it's a problem!
You stop jump roping.
- [Bob] Well I think Brad, you know,
the thing that I'm surprised about this
that you were telling me was is how much
this does work on your posture!
Your posture muscles actually fatigue.
- Right, so between my shoulder blades,
I'm back like this and I'm doing this,
works the rotator cuff muscles,
works those posture muscles in your back,
and that's where I feel a lot of fatigue.
So, you know, just get going if you're a beginner,
and I feel pretty good there, and just...
...start out slow.
Now the next thing, is learn to relax.
My shoulders are relaxed as they can be
while maintaining posture.
And I'm breathing,
and every now and then this will happen.
Well now we got to get going again.
Don't worry about it, be patient.
- [Bob] That's right, you'll get better and better at it.
- That happened again.
But you just..
Look at that! (Bob laughs)
That may happen to you as well!
- [Bob] Yeah well it's good that you
demonstrated this, Brad.
I know you did that on purpose.
- It took a long time to practice that so I could get it.
- Okay so (laughs)
Little jump break in there, - Little pause there,
- But that's okay!
- Well, once you get comfortable jumping,
and you think you're ready for your interval training,
what I do is I take my cell phone, I set it for 35 seconds
because it takes me a little time to hit the go button
before I start jumping,
I want to get my full 30 seconds in.
And then when I hear the beep I stop,
and I definitely need a little rest.
- Sure
- Okay, are we ready?
- [Bob] So we're just gonna do 20 seconds today,
and if you're a beginner, you may want
to do even 10 seconds!
- Exactly, just be relaxed,
and if you are a beginner just take your time,
you will get better,
and it'll work you very well.
I'm gonna do five different jumping styles;
easy and by the fifth one it's the really hard one, so.
You pick whichever one works for you,
and I actually alternate it when I do mine.
Are you ready, Bob?
- [Bob] And go!
- And we'll just start out,
so I'm thinking about being relaxed,
just taking my time, getting my jumps in.
- [Bob] Why don't you show from the side too, Brad?
- Oh, good idea.
- [Bob] There ya go.
- Okay, time?
- Five more seconds.
- Five more seconds, good!
- [Bob] Three, two, one, and stop.
- Okay,
Now,
- I'll give you a rest up in between.
- And you just kind of rest.
- So a beginner may just do this.
- Right, five times like that.
- Got it.
- And if you haven't jumped rope and you're getting into it,
you will get very fatigued.
Especially when you first start,
'cause if you go tight, most people are,
and as you get better, you loosen up but then you go faster,
so you always get plenty fatigue
in your heart rate. - And you're gonna wanna
about even on, even off.
So 20 on, 20 off. - Yep!
Okay, ready?
- Yeah we're ready.
- [Both] Go!
Now I like this one, it's the jogging one.
For me it wasn't too much harder to progress to this,
but it's just a little more fun.
- [Bob] I could see for some people
that it might even be easier.
- Yeah! - Maybe?
- Yep, and you can...
- [Bob] Pick up the speed.
That's 20 seconds already, Brad.
- Already, whoa!
- [Bob] So,
Yeah, I mean right now I can feel it
between my shoulder blades,
'cause I'm holding back.
I'm gonna do a little stretch
using the rope while I relax.
- [Bob] Yeah it's a great time in between
while you are getting your rest to go ahead
and do a little resting.
All right Brad, we're about ready to go again here.
- This one I call the Irish dance!
- [Bob] All right.
- I'll start normal, and then I'll (pants)
one and then the other. - Wow!
- So the feet go out in front.
(light clicking)
- [Bob] Nice!
(light clicking)
Now we got 10 seconds.
(light clicking)
Five seconds.
3,
2,
1,
and you're done.
Wow! (exhales)
- So
- [Bob] So I can see if you went for 30 seconds,
you're gonna get your heart rate up.
- Oh yeah!
- And if you recall, we did a video
where when you do a work-out, a high-intensity work-out,
it's the equivalent of doing like, much longer jogging.
It can be equivalent to a half hour of jogging.
- Yeah, that's what they say.
- [Bob] That's what they say, yeah.
All right Brad! (laughs)
You're ready!
- We're ready to go again!
- Oh okay!
And after a bit you can set up like that.
Ugh, do another video for that.
Okay the two legged hop.
This is one I always see boxers doing.
- [Bob] Oh?
- Muhammad Ali.
- [Bob] Two on each leg.
- Yep.
- [Bob] Gotcha.
And...
I think I lost track of the time,
why don't you stop. (laughs)
Watch out for the light there, Brad.
- I noticed that!
- Okay so you've got one left to do yet?
- This is my hardest one,
and this is for the really advanced.
If you can do the double skip for 30 seconds,
man, my hat's off to ya.
- [Bob] Do you do it for 30 seconds?
- No!
- You don't? - Working on it.
- I usually miss a skip,
and I have to start over.
- Well, just start when you wanna start, Brad.
I'll go 20 seconds.
- Okay, so all you avid jump ropers,
I'm sure there's people that can do this very easily.
- [Bob] Sure.
- But I'm not one of them.
So I'll start one at a time,
and then!
(air wooshes)
- [Bob] Oh yeah, that's intense.
(air wooshes)
- I'm tight.
I start leaning forward, here we go.
Ah.
- Yeah it's tough to do a lot, I can see that.
- I was just doing them yesterday at home,
I did it for about 20 seconds!
- You're under stress now, Brad!
- Sorry about that
- You did a good job, Brad. (exhales)
(claps) Bravo, well done.
Well done. - Thank you.
- All right, thanks everybody for watching.
(synthetic chimes)