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From YouTube: Gym Session - Legs and Core with Lou H (02/02/21)
Description
Gym Session - Legs and Core with Lou H
Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.
This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.
Listen to your body and stop if you feel any pain or discomfort.
A
A
Excellent,
so
today
we're
good
morning,
helen
good
morning
today
is
core,
and
we've
done
a
couple
of
weeks
of
call.
What
I'd
like
to
progress
with
is
when
you
do
core
exercises
at
the
end
of
legs,
bums
and
tums
or
body
conditioning
weights
aren't
generally
included
weights
is
when
you
start
to
build
on
your
core
muscles.
When
you
start
to
grow,
you
start
to
build
them
good
morning,
susie
good
morning,
and
so
this
is
the
class.
A
That's
going
to
build
those
muscles
all
along
the
side.
Your
obliques
down
your
oh
forgotten,
the
names
of
them
we're
going
to
do
it
together,
we're
going
to
add
in
some
legs
and
core
work
together,
yeah.
So
let
me
stop
waffling
and
let's
get
on
with
it,
shall
we?
Yes
all
right,
so
I've
got
a
selection
of
weights
and
also
going
to
use
the
wall.
A
So
if
you've
got
a
nice
flat
wall,
have
a
look
around
your
area,
see
if
you've
got
somewhere
that
we
can
go
into
a
seated
position
where
we
lock
in
the
core,
leaning
up
against
the
the
wall
and
we'll
do
some
arm
exercises
to
mix
it
up
a
bit.
All
right
so,
let's
just
start
with
warming
up
so
roll
the
wrists
and
roll
the
ankles.
A
A
A
Keep
going
couple
more
couple
more
and
come
up
to
stanley,
let's
rotate
those
hips
now
you'll
see
I've
got
my
bench
out
as
well.
If
you've
got
a
top
box,
then
grab
that
as
well.
If
you
haven't,
you
can
do
them
on
the
floor.
That's
fine
as
well
good
forward.
Lunge
make
sure
that
knee
is
tracking
in
line
with
the
hips
coming
right
down
just
getting
us
ourselves,
nice
and
warm
good
good
couple
more.
A
A
Now
you
can
do
this
in
a
box
position
or
you
can
do
it
in
a
plank
position.
I've
got
my
light
dumbbell
in
front
of
me
now,
like
we
do
superman
one
leg
in
front
one
leg
behind.
In
fact,
let's
just
do
eight
of
these
just
to
warm
up
so
you'll
notice.
I've
got
my
shoulders
over
my
hands,
eyeliner,
looking
just
in
front
of
you
and
we're
just
gonna.
Do
superman.
A
A
All
right
now,
let's
add
the
weight
to
that.
So
again,
you
can
be
in
with
your
knees,
underneath
your
hips
as
your
starting
position
bring
up
in
front
now
your
belly
button
suck
that
right
up,
squeeze
the
glutes
and
then
in
front.
A
A
A
Starting
position,
tap
tap
one
two
got
it
tap:
tap
opposite
arm
to
leg,
opposite
side,
tap,
tap
the
floor
opposite
arm
to
leg.
Each
side
keep
going.
A
A
A
A
A
Side
good
come
on
down
flip
it
over.
We
go
back
to
that
touch.
Touch
touch,
touch
this
time,
you're,
adding
a
weight
lightweight
to
start.
Take
a
look
touch,
touch
all
right
got
it
touch,
touch
opposite
toe
to
hand,
so
your
eye
lines
following
your
weight
touch
touch
now.
If
you
want
to
make
it
harder,
keep
your
feet
off
the
floor.
B
A
Okay,
if
you
can
go
heavier,
go
heavier.
Remember
your
option.
Another
option
you
have
to
suck
in
the
belly
button
that
isn't
an
option,
bring
it
out
in
front
back
down,
switch
it
over
option
keeping
the
shoulders
in
line
with
the
floor
hips
in
line
above
your
your
knees,
otherwise
take
the
legs
out,
I'm
looking
for
four
on
each
side.
A
A
A
A
A
A
A
A
Two
last
one
good
work:
hug
it
in
all
right
team,
so
we've
done
those
two
sets
of
exercises
three
on
each.
A
A
Okay,
so
now
we're
going
to
introduce
some
leg
work
as
well
as
the
core,
and
maybe
some
arm
work
as
well.
I'm
gonna
just
grab
another
set
of
dumbbells.
I
won't
be
sick,
so
look
for.
A
A
nice
flat
wall
now
another
option
is
if
you've
got
one
of
those
bands
put
it
on
as
well.
It's
going
to
add
to
the
worker
it's
going
to
make
it
nice
and
more
difficult
for
you.
A
A
A
Two
last
one
hold
it
there,
ten
nine
eight,
seven,
six
suck
the
belly
button
and
squeeze
the
glutes
four
three
two
one
put
them
down
come
on
up
shake
it
out:
yep
yep,
yep
round
two
gonna
go
a
little
bit
heavier,
so
I'm
gonna
progress
from
a
three
to
a
four
and
that's.
What
we're
working
on
doing
each
week
is
is
adding
on
the
load.
Testing
yourself
see
what
you
can.
You
can
move
up
on.
A
A
This
time,
instead
of
side
lifts,
we're
gonna,
do
bicep
curls
twisting
down
twisting
up
getting
that
bottom
low.
You
see
it's
not
low
enough.
I'm
gonna
get
it
lower.
A
A
A
B
A
A
Nice
and
low
right
shoulders
are
back
so
a
nice
little
thumbs
up
good
so
across
the
front
of
your
body,
shoulders
back.
A
B
A
B
A
Now
we
moved
our
leg
day,
two
tuesdays
incorporating
it
with
core,
because
friday
has
a
new
class.
It's
called
the
fundamentals
of
exercise
and
so
I'll
be
taking
you
through
each
week
different
exercises,
but
starting
at
the
basics
and
showing
you
how
to
do
the
exercises
properly
so
that
when
you
take
them
into
a
hit
training
class
or
into
a
leg,
sperms
and
tums
you're
doing
them
the
correct
way
getting
maximum
efficiency
out
of
each
one.
Shall
we
come
down
again?
Yes,
you
can
see
me
coming
down
I'll
bring
my
weights
up.
A
A
All
right
so
we're
going
to
do
some
sit-ups,
but
we're
gonna
place
the
dumbbell
light
dumbbell
between
your
feet,
not
sit-ups,
crunches,
hands
place
either.
Side
of
your
hips
elbows
are
bent
and
you're
going
to
bring
that
leg
in
and
leg
out.
So
first
option
is
without
the
weight.
Perhaps
we
should
just
do
eight
of
those
first
get
the
technique
bringing
them
in.
You
can
notice
that
I'm
bending
my
elbows
forward
and
back
sit
four
more
three,
more
two
good.
All
right
now,
let's
add
the
weight.
A
A
A
So
I'm
going
into
my
bridge
position
feet
just
next
to
your
bottom.
B
A
A
A
A
A
Three
two
last
one
good
job,
all
right
back
to
our
bridge.
B
B
A
A
A
B
A
A
Are
you
sucking
the
belly
button
in
that's
all
the
thumbs
up
good
good,
squeezer
pigs.
Don't
allow
the
hips
to.
A
A
A
A
Last
one
good
work,
dumbbell
quite
a
heavy
one:
oh
god,
dumbbell
kettlebell,
looking
at
it
all
right
team
feet
outside
the
hips,
whatever
weight
you've
got
we're
going
to
take
it
over
the
top
you're
going
to
bring
it
back
up
to
the
ceiling
twist
twist
back
again
simple
over
the
top,
so
heaviest
weight
that
you've
got
twist
twist.
I
forgot
to
take
it
up
to
the
ceiling
next
round.
A
A
A
A
A
A
A
Stop
next
round
we're
going
to
add
on
the
reps
he's
he's
joining
us.
Then
oh
we've
got
paul
good
morning,
paul
all
right.
A
B
A
A
A
A
A
A
A
B
A
A
A
Yes
and
stop
awesome
all
right
come
on
up
shake
it
out.
New
set
of
exercises.
I'm
gonna
work
the
legs
all
right.
If
you've
got
two
heavy
dumbbells
or
kettlebells
grab,
grab
them
same
weight,
I'm
looking
for
so
same
weight,
dumbbells
or
kettlebells.
A
A
It's
also
going
to
work
your
core
and
your
upper
body,
because
we're
holding
the
weights
we're
going
to
hold
the
weights
either
side
of
the
thighs
and
go
into
a
squat.
Now
feet
need
to
be
either
side
of
your
hips,
so
you
can
get
the
range
with
the
squat
looking
to
get
really
low,
really
low,
holding
it
there
for
three
seconds
and
then
we're
going
to
come
up.
Okay,.
A
A
Squeezing
the
glutes
two
one
push
up.
That's
three
keep
going
five,
four,
three,
two
one
good
work,
so
you
notice.
I
push
my
bottom
right
back,
I'm
getting
the
range
on
each
rep,
three,
two
one
shoulders
just
staying
back,
you're,
not
crumpling
in
so
we've
got
good
posture
halfway.
Let's
go
five.
Four
three
two
one
push
up
and
again
five
three,
two
one
good.
A
Two
one
push
up
one
more,
please
so
quads
should
be
nicely
loaded,
big
heavy
quads,
squeeze
it
up
good.
What
I
want
you
to
do
now
is
put
those
down
nice
and
safely
pick
up
a
light
plate
lighter
than
what
you've
just
done
now.
These
are
nice
and
big
and
full
of
blood.
We're
gonna,
lighten
them
up
by
doing
squat
jumps
ready,
go
ten,
nine,
eight,
seven,
five,
four,
three,
two
good:
let's
do
that
again!
A
A
A
A
A
So
just
give
yourself
allow
that
blood
to
go
back.
No
shame!
In
fact
it's
better
for
you.
If
you
give
yourself
a
couple
of
seconds
just
to
get
the
blood
flow,
the
oxygen
back
to
those
muscle
groups.
Here
we
go
last
time.
A
A
A
A
A
A
So
lots
of
various
exercises
for
you
this
morning,
which
you
can
add
on,
do
a
little
bit
more
okay,
take
one
leg
behind
the
other
one,
I'm
going
to
stretch
out
the
hamstrings,
so
bending
at
the
hips
push
the
bottom
back
and
then
roll
down
allow
the
head
to
look
at
your
knees.
A
On
up
roll
the
shoulders
back
place
the
hands
on
the
small
of
the
back
open
up
that
chest
deep
breath
in
well
done.
Everyone
give
yourselves
a
big
round
of
applause.
Thanks
susie
see
you
again
tomorrow.
Tomorrow
is
shoulders
and
biceps,
so
we'll
crack
on
with
those.
Thank
you
for
joining
me,
mr
mrs
hicken
and
helen
as
well
paul
was
there
have
a
great
day,
get
some
protein
on
and
get
outside.
I
think
it's
quite
warm!
It's
nice!