7 Simple Exercises To Get In Shape FAST- No Equipment Needed.

come on in come on in everybody they're coming in by the thousands job all right on one sander sit we're going live on Facebook and we're also doing a rebroadcast on YouTube hi everybody I'm Bob Shrum physical therapist throughout having physical therapy is that we have the most famous physical therapist on the internet you know opinion of course hey Brad we're gonna go over seven simple exercises to get in shape fast nobody has time to workout anymore do they exactly exercises that are all-encompassing these are exercises that uses the large muscles and use almost every muscle of the body so you're gonna get in shape faster and you're gonna burn more calories it's it's just an efficient way you're gonna get some cardio out of this tool exactly we're gonna show you how to do them properly yeah by the way if you are new to our channel if you're over on YouTube and watching us right now watching the rebroadcast please take a second to subscribe to us we provide videos hi stay healthy fit pain free and we upload every day subscription button is here or here usually and if you're not on Facebook if you're on youtube head over to Facebook and some like us because Brad and I have severe psychological issues and we need to be light so that's going to get started Brad let's go with the first one you know first thing it's just good to warm up a little bit Brad just to you know get you to get the body moving here just legs moving arms moving get things moving you're doing good all right real good and then we're gonna go into this is what I always do would be before I do my weight lifting Brad as I do some jumping jacks I know this is old school but it's a good exercise it is working arms and legs right and if you want to make him hard he can go arms straight out not bent right oh yeah and you can also do this one this is a little more coordinating one here oh yes I think this is more of an aerobics one isn't it Brad it is but it's a good one solders working and here my breathing yeah I'm breathing harder No so that's number one number two Brad's gonna do push-ups do push-ups on the floor I'm gonna do them up here so we get a by the way Brad I forgot to mention with all these there's no equipment needed I mean that's what we're we're nice yeah show them the first out of my way Bob well you need some good view this is a good way to start if you haven't done a lot of push ups you know the ones on the knees okay and then as I get better you can you can change your hand position which changes which muscle groups using the fibers of different muscles okay they should not be painful if it hurts your shoulders to do one of these this way or that way don't do it then we're going to the standard GI push-up and we'll we'll do those triangle push-ups yeah we'll get your triceps Yeah right here if you can touch your chest to your hands it's really hard to do for me anyways I don't do a lot of push-ups lately Bob does I do a lot of push-ups I like to do the ones too right if you're an old guy yeah I put the hands way down oh yeah down here it gets the bottom of your chest so if things are starting to sing a little bit on you I know it's too made a big difference I'm feeling strong like bull bar all right good job now if you really really haven't done any push-ups at all you could also do some against the wall here really we okay on Facebook with that Milani now you can start off this way and and this is an easy way to beginner for those right or if you're just coming out of an injury or you're you know you've been sick for a while and everything is weak which happens quite frequently if those you know any of us all right the next one Brad is squats I mean there's just a good overall body exercise you're going to get all the muscles going good shoulder length apart and you're going to go ahead and the big thing when I don't want people leaning forward I'm bringing the knee in front of the foot yeah Brad's gonna show you what I mean by this was our plumb line you want to come to the background yeah so if the knee is going past the foot you're putting too much pressure on the knee so you're gonna actually kind of come back like this you gotta stick your butt out Brad yep and kind of arch your back and you can put your hands up here if you want it just like you got a bar on you look at this look at this posture bar this is what we're talking about a good backpack that's what I'm talking about we're gonna show you how to do things to keep your body healthy without beating up your back or your neck or whatever and there's really no reason that you have to do real deep squat that's that's for people who are competing or something like that yeah and they're beating up their body and sacrificing it for for the event if you did if you do have a ball or if you did want to make the investment in some equipment yes these really what this is the kind of how I do squats I put a ball on the wall and the first thing I do by the way Brad yeah I do this I lean back over the ball and stretch my back yep get that's worse I'll really go in the opposite direction is gonna help that herniated disc if there's one start this is so much easier Brad to keep the knees back behind our feet when you're this way not even close yep now on this one you do need to have some shoes that stick to the floor right because your carpet right yeah because if your feet slide out you end up you'll feel you'll feel it gone yeah we don't have this these squats have been wonderful for my wife who was having a hamstring injury sir and she just does these real shallow and it's the first time in years that she's no longer a plane of this hamstring and wonderful it just works the squats in it and you know you can do I do 3 sets of 30 oh you do yeah high repetition repetition looking at endurance getting all the muscles and working out real well all right number four Brad is it my turn it's your turn back to work say no more I was hoping you could see that mountain climbers yeah ok can you see me on the floor Lonnie cuz I'm going to get a little crazy with all the hold on I'm gonna look on Facebook Facebook the Facebook's important to me so these were just gonna keep the hands down here and just start out slow if you haven't done these before you know try and keep a straight back don't let it arch good strong abdomen tighten up those ABS you know he's talking about atoms get that six-pack going and you can just start out here and as you get more comfortable with it and I'd like to do these for about maybe 20 to 30 seconds and just get more in shape you can go longer and then you can start right and this is harder and if you you know if you're really more advanced which I'm not because I don't do a lot of these you can do a little thumb Z's in the heart seized by the way you out there and Lindy herring says hi from Florida you guys are great and Thank You Theresa sapphire Homer says what about shoulder if it hurts on top on that exercise it may not be good for you if you got shoulder problems that what I would stay away from yeah because there's certain ones that you don't want to do all right this is a this is another difficult one I to be honest it I don't do this one Brad I haven't done this one but it's a good exercise I was a good exercise I saw it I thought it was good so I'm keeping a good posture here and it's kind of similar but I'm bringing the leg up like this really works the back and then I'm bringing the my need to my face so up knee to the face well with the other legs on the camera okay see it better Bob knee to the face yep he's trying to keep a straight back head up so everything is in line we're not stressing the back really good for the low back muscles and the glutes where this one is good for us if you're on vacation you don't have equipment and you're in your room and nobody's around well you could do it out on the beach some here I guess oh you have you or one of those attention seekers yeah my socks out again yeah I got that they're like little baby gargoyles okay all right you're doing lunges Brad oh the lunge now these are great now I do use these a lot with patients yeah from the knee surgery hip surgeries once they're starting to get they they getting upstairs if that's a little challenging this is a good one for that really good to start with shallow ones right right yeah so you're really not going very far you are not grab that sure some people do lunges and they're going like this I have the Canes here because I want a little support if you haven't done them before you hold on to a cupboard at home in the back of a chair you can use canes like I have here but when you launch forward trying to not stop that knee from going past the foot that's no good we go to here and if you want to go farther you say dip down yep yeah and so lunch in dip dip and you can go right left right and depending on what shape you are in and how strong you're feeling that the print determines how low you go you have to be careful though because if you go too low what happens is your patella or your knee cap hits the hard floor and right very fine it hurts makes you say bad things so don't do that be careful which on the other hand if you do this and you go slow good control that's a good way to strengthen muscles anyways and then just go up and down again look how he's working the core and everything here though everything is working on this now and I'm not doing this right keeping good posture good posture with all these shoulders back head tucked in and think about being strong like bull boy I work my cards last night this is really killing me Bob all right well that's good to see Brad with this thought you were some human over human alright next one this is we're starting to cool down a little bit not as active this is a great one for the back for strengthening the low back sir and what I do is I you go opposite arm opposite leg so I can go out with your leg out with the arm oh this is great but look at this well we got a white shirt but he's holding things nice and straight across what I do with these Brad as I do I do 30 of these in a roll on his side okay good I don't alternate and what I do is I do this Brad I go this way then I go out to the side and then I go out to the back so we're can all the fibers are the traps yeah shoulder and then also what it does is it just it makes me work a little harder just to keep my balance sure no it's alright this is one of those things that it looks easy but after you do it you say oh I know what you mean by that balance yeah it's I do a lot of these so I think I'm fairly good at them or par or palm down either ways I'm up yeah and that's a little little subtlety that does make a difference right and then you know to finish I'll flip over and want you to do some a little bit of ab workout which we can do but you can start off with just you can put your hands at the side here and you can just do some little bicycling here Brad now on this one right here where I'm pointing keeping my back flat down against the bed stomach muscles tight flat back and then some people do what they call the dead bug where they alternate with the arms - if you have work and you're pretty new to this this is probably too advanced yeah that back will arch and then it can kind of irritate you yeah you might start off with just keeping the back flat and going up with one like this and then put it down and then go with the other one and keeping the back back flat there Sophie any questions real quick we could take a few on Facebook if there are any you're asking me I'll let me take a quick look right now take a quick look by way somebody from Mobile Alabama saying hi we're gonna be doing a we're gonna do a video on helping with lymphedema and actually also believe it or not which this is not our area of expertise but a puffy face after surgery or if you just add normally have this and the reason we're doing this is because therapists massage therapists sent us her book and she mentioned at one of our videos in her book and it's really a good book you know well we'll be going over that this week and this is a good video oh yeah video right so all right well everybody thanks for watching us and remember subscribe to us on YouTube which is physical therapy video and also like us on Facebook which is Bob and Brad and be strong like bull you

Channel: Bob & Brad

Views: 386,399

Rating: 4.9554567 out of 5

Keywords: family friendly, physicaltherapyvideo, famouspt, bob schrupp, brad heineck, famous physical therapists, physical therapy, Bob and Brad, fitness exercises, exercises, get in shape, no equipment, workout, fast workout

Id: 4D075e6CSx4

Length: 12min 56sec (776 seconds)

Published: Sun Aug 27 2017