This article is a transcribed edited summary of a video Bob and Brad recorded in June of 2024. For the original video go to https://youtu.be/J_TNX9rAcV8
Brad: If you want a full body exercise and feel "strong like bull," but have it done quickly and concisely, we're going to show you one that can be done anywhere, even at a restaurant.
Mike: At a restaurant? But if you're a non-workout person, this is a good option because there are beginner to advanced levels for it and you will get the health benefits without having to work out for an hour.
Brad: Right, and we're going to show you a concise way to do it, to find out how you progress over a period of one week in regard to your fitness level and strength.
Mike: So this routine is one exercise we're going to show against three variations of it, beginner to advanced, and it's going to work your hips, your legs, a bit of your core, and even your upper body.
Brad: So first going to show you the exercise, then you can do it with us. It'll take 30 seconds and then we'll finish up with how you keep track of your progress over a period of those first seven days, and then we're going to talk about a nice exercise program and another video afterward.
Mike: Let's go to work.
Brad: Enough talking. All right, we're going to take just a few seconds to show the variations from beginner to intermediate to more advanced level, and then we're going to go through the actual routine for 30 seconds and you're encouraged to join along. So it's the mountain climber, and Mike's going to show it against the wall. Now, I would do this as a warmup even if you are going to go on to the advanced version because it's a nice simple way to warm up. You're going to lean against the wall, slightly flexing the arm. Now this is something we want to obviously really work on our posture. So Mike's head's hanging forward, we're going to bring that back, bring the shoulders in it, nice, straight back, let's check this out. You don't have to do this, but I want you to get the concept of a nice good posture so we're working on that while we exercise. You can do this for 30 seconds.
Brad: Now to make it harder, bring those knees up higher. There you go. And now Mike's got his heels really close together. I would prefer that you go with a wide base. There's a little more stability there. That's really not really important, but I like to do that. Now if this is too easy, we're going to go to a cupboard or a solid table of sorts. You got me saying that of sorts thing now, Mike.
Mike: Oh, of sorts.
Brad: Go ahead, Mike. Look at that posture. You want to maintain posture. Head up a little. Ah, there you go. Look forward.
Mike: I'm hitting the wall.
Brad: You look up, you're going to go up. There you go. Good.
Mike: So with this, it's going to be a little more challenging on your upper body. The legs get a similar amount of resistance. Obviously the quicker you go, the more steps you're going to get. But just run for 30 seconds. And if you want more of a challenge, you can actually even bend your elbows a little. And I'm really feeling my pecs work.
Brad: Oh, yeah, it's the little things that can make a big difference. And finally, the traditional mountain climber. If you're ready for this right away, simply work this. Bring those knees up as high as you feel comfortable. I do variations when I go out to the side with my knees. It feels different, it's harder, and it's a good option if you want to do it.
Brad: Okay, now pick which one you want to do with us, and we're going to time it for 30 seconds. Okay, so get ready for whichever way you want to do it. Mike's doing them at the counter. I'm doing them on the floor. And this is exactly how I do mine at home. I set my timer, I do a little longer than 30 seconds as I progress. We'll start at 30 seconds. Okay, are you ready?
Mike: I'm ready.
Brad: And go ahead and here we go. Slow. Start them out slowly. Again, head up. Make sure you're looking up, keeping that posture strong. Tighten your core so you stay straight and strong in the core. Bend the elbows if you want. You're going to feel a big difference in the upper body. If you want to go out with your knees, try that. If you're not ready for that, go whatever way works best for you. If you wanna go a little faster because you're already advanced, And one of those...
Brad: All right, I'm breathing. How are you doing, Mike?
Mike: I'm just listening to the jams there on your phone. I'm fine. You had the harder variation than me.
Brad: Well, I got 25 years on you.
Mike: Oh, there you go.
Brad: All right. Really, this is a nice workout. Quick 30 seconds. Make it as hard as you want. Go longer if you want. It's going to help you out. Now this is the point I wanted to make earlier. After you do this once, you understand it, do it again maybe the next day if you need a break, but count. So I'm going to do this as soon as I hit the go button. One, two, three, four, and you need to keep counting all the way until the 30 seconds is up. Put the phone right in front of you in case you can't hear it. You know if you have a little hearing aid and you forgot to bring them.
Mike: I forgot mine, dang it.
Brad: So count how many steps you did in the 30 seconds. Make a mental note of how tired you are, or write it down, even better yet. Get that number, do it six days in a row, take the seventh day off and rest, and then the next day would be your first day of seven, and count again. I think you're going to find out the number you do the first day of marching versus after one week is going to improve significantly, as well as how tired you get. You might get sore, you might get a little achy if you do take a day off, particularly if you're really sore and walking around. If you're really sedentary and you do this and overdo it because you have that personality, you'll feel sore the next day. Mike, what else do you have to say? I've been hogging the time.
Mike: I want to know how many steps it takes to get up to a mountain now, we're mountain climbers.
Brad: Yeah, this is what I have to put up with. It's worse when the camera's off, but I'm getting used to it, anyway. Well wait, wait, we've got something else going on.
Mike: If you want to check out another video pertaining to exercise specifically, check out "Single Best 60 Second Posture Exercise."
Brad: Yeah. So instead of 30, we went to 60 seconds. We were focusing on posture.
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