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Bob and Brad, the two most famous physical therapists on the internet. Well, hi there folks, I'm Bob Schrupp, physical therapist, and I'm Brad Heineck, physical therapist. We are the most famous physical therapists on the internet, in our opinion of course.
Bob, today we're going to show you a full body home workout. This is for beginners and out-of-shape people, no equipment, easy to do, no excuses. This is really for beginners. I've seen this before, Brad, where they say it's for beginners, and then they're doing advanced stuff, or moderate stuff. This is really easy, low-level stuff for people who haven't been working out. Let's get started. Today, Brad, right? Say no more, Bob.
All right, we'll talk about our giveaway at the end, but let's get a person moving here. We're going to start with posture. We've got 10 exercises. We're going to start with posture and we're going to end with posture.
First one: the lateral side view. I'm going to go straight on. You're going to do W's. These are just a great way to warm up. You're going to do ten of them. Breathe in through the nose, out through the mouth. You see how the W is the W, evident, Brad? Yeah, it's like Cassiopeia. What is Cassiopeia? It's a constellation in the sky. What does that have to do with W's? It's a W. You don't know. Is it really? Oh yes, yes, you actually knew what you were talking about. Of course. And there will be people who comment on that, I'm sure.
All right, that might be close to 10, if not it's close. But we're going to start with some knee extensions. This is actually a good one to do when you're having knee problems and you sit a lot. It gets the knee moving and starts the, there's kind of an oil in your knee, synovial fluid, yeah, synovial fluid. There's a natural oil that you actually stimulate when you move it like this. We're on 11, Bob. Oh sorry, then we'll go to the other side. And you're getting some strengthening, so if you sit a lot, don't sit with your knee too far bent. Also, do a lot of these knee extensions throughout the day. How are we at, Brad? Eight. I'm using my fingers so I don't lose count. Ten.
Hip flexors. Now we're just going to go. I like to do one side first because it works a little bit harder. There's no rest. You can go right, left, yeah, if that makes you feel better. Yeah, if it's too hard for you, good. Posture while you're doing this: don't be leaning forward. If any of these bother you, don't do them, just skip that one. I actually start to feel that one, Brad. Well, of course. We're on 12, Bob. Well, you're going to each side, right? So it's nice to do this with an armrest on your chair. When we come to the next one, you may want to have an armrest on the chair, especially if you haven't been doing these at all.
All right, sit-to-stand. One of our pet peeves is people who get those chairs that help you stand up, yes, if they don't need them, because you become weak. This is one of the exercises you can do during the day: just go ahead and do sit-to-stands with your legs apart, and you can lean forward like this. Now, if you need your arms, go ahead and push up with your arms, but if you can do it without, keep your back nice and straight, lean forward, and you can actually have the arms forward like this. You want to make it a little harder, you can even go up like this. I actually hit the ceiling, Brad. Wow. If that's too hard, you can go, and like I said, if it's really hard for you, use the arms of the chair and push up. Five times. Now we're standing. Brad, that was a five-repetition set. Yeah, that's only five. You can go up to ten eventually, you bet, but this is for beginners, Brad. Do I need to say that again? No, oh no, Bob, I was listening, I was listening.
All right, hip abduction. We're going to go 10 times on each side. You're not bringing the leg out like this. You're going straight, toes forward, keeping your body straight. Don't use that. Brad, don't let this... I lost my... I'm at seven now, eight, nine, and ten, both legs. Okay, we should try it in German. Oh no, I can't even... Sieben, acht, neun, zehn. How'd I do? Nice. All right, can you do Spanish, Brad?
We're going to do hip extension, same thing. Good tall posture, shoulders back, even if it doesn't allow you to go as high. Don't do this, up tall. What number are we at now? That's probably eight already. How about nine? Well, we might have an extra one, but if you do an extra one, don't worry, you'll get credit. Yeah, we'll give you credit for all of them. I want to get in sync with you so we're like synchronized dancers. Oh yes. And if you need to rest, pause the video and rest, and make sure you're breathing throughout all of these.
Now we're doing toe raises, so we're just raising up the toes toward you, and you can hang on to the chair to make sure you don't fall. Yeah, safety comes first. We don't want this kind of thing. It's like Brad's birthday, we always have a fire extinguisher near the cake. Safety comes first, on his birthday. We've got to think about that. This is really critical, actually, for walking, for keeping the toes from dragging and preventing falls. This works well for balance if you haven't been doing these.
Now we're doing heel raises. Uno, dos, tres. If you need help, you can push a little bit with your arms. Cinco, siete... I don't know how you speak Spanish, I've never had Spanish. Eight. Mike's not helping me on this one.
All right, wall push-ups. Brad's going to do the push-ups over here because we need a wall. We're going to do five to ten of them, depending on your ability. Yep. Now, if you're doing a little bit better, you can go lower yet. Yep. So having a little shelf like this comes in advantage, or you can use a table or a countertop, whatever works for you. By the time you get to 10, you should feel a little fatigued, and that's good. Yep. Again, beginners, we understand this is for beginners.
Next, the last one: angels. Remember, we started with posture, Brad, and we're going to finish with posture. So we're going to go ahead, and we're pushing my arms back and squeezing my shoulder blades while you're doing this. Yeah, and I'm actually running up into the top, and I'm going to go down again. You probably blend right into the wall. Can you even see his body? Or, yeah, you just see strong, my white skin too is blending right into the wall. I don't have much of a tan. Well, in another month or two that'll change. Yeah.
As I get up here, I have trouble keeping my elbows against the wall because I need to work on my posture. I'm working harder now to get it up against the wall. So this is really a stretch and a strength exercise at the same time, and you'll feel all those muscles in your upper back working pretty hard with this, and you might be sore tomorrow. But if you need to take a day off, get back out the next day. Otherwise, just go through a little slower, take your time, decrease the reps if you need, or increase the reps if you need.
What's nice about finishing with posture, Brad, is you feel really nice and tall. Oh, straight. Yeah, finish it. And people are going to notice. People are going to say there's something different about you. Right, better. Well, you're taller too, by the way.
We didn't do the giveaway, did we? No, did we? 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, and pain-free, and we upload every day. Also, go to bobandbrad.com, that's both of us, and go to the giveaway section. We're giving away this week a Knee Glide, maybe one or two, I don't know how many will be given away. All right, well, whatever, they only get one apiece. Yeah, and these are great for after knee surgery or knee replacement, but even if you're just having arthritis in your knee, it's a great device to use if it's painful to walk. That's a perfect way to exercise. It's so lightweight, there's nothing to it, Brad. Yeah, it's solid, but it's lightweight, 3.1 pounds. Yeah, and it's tough.
Go to bobandbrad.com, Facebook, and it'll be pinned to the top of the page, the contest, that makes it easy for you to join. Go to Twitter, Instagram, Twitter, Instagram, or TikTok if you want a 60-second version of our program. That is all we have today, folks. Thanks for watching. Remember, Brad and I can fix just about anything except for a broken heart. A broken heart, but we are working on it, and as we continue to do so, we've got almost 10 years of working on it. We should get a bigger show for it.