►
From YouTube: Strength with Hannah Recorded 5th May 2020
Description
Strength with Hannah
PLEASE READ IMPORTANT DISCLAIMER BELOW -
Please note that the following workout is intended for fit & healthy participants with no pre existing medical conditions or injuries. It is not recommended for people with pre existing conditions or injuries or those new to exercise .
Extra care must be taken with online workouts to listen to your body & stop immediately if you feel any pain, discomfort or ill health. Participation is at your own risk.
Neither the instructor or Two Riversmeet Leisure Centre accept any responsibility for any injuries sustained from undertaking these exercises
A
So
this
is
our
strength
face
class.
You
haven't
done
these
with
me
before.
Typically,
you
will
need
a
dumbbell
of
some
sort
if,
if
you
can
yeah
so
it's
more
strength,
building.
A
A
Extra
care
must
be
taken
with
online
workouts
to
listen
to
your
body
and
stop
immediately,
if
you
feel
any
pain,
discomfort
or
ill
health
participation
is
at
your
own
risk
and
even
myself,
all
two
rivers
meet
leisure
center
accept
any
responsibility
for
any
injuries
sustained
from
undertaking.
These
exercises.
A
A
So
when
it
comes
to
my
strengths,
I'm
gonna
do
a
bit
of
mobility
first,
so
we
sort
of
get
nice
and
loose,
and
then
we
do
a
primer.
Then
we
do
the
main.
The
main
main
strength
element.
Okay,
so
we're
gonna
get
a
little
bit
mobile
first.
So
what
I
want
is
I'm
going
to
bring
you
guys
down
here.
Maybe
you'll
see
me
a
little
bit
better
okay,
so
you
got
to
be
on
all
fours,
so
hands
in
line
with
shoulders
and
what
we're
gonna
do
is
gonna.
A
Take
my
right
leg
out
to
the
side,
if
I
shimmy
across,
say
my
right
leg
out
to
the
side.
My
toes
are
pointing
forward
okay
from
here.
What
we're
gonna
do
is
rock
forwards
and
then
rock
back
okay.
So
this
is
called
an
abductor
Rock,
so
we're
opening
our
doctors,
so
our
inner
thighs,
our
hips.
So
it's
a
really
nice
little
just
getting
a
little
bit
looser
good
little
stretch
all
the
way
back.
As
far
as
you
can
in
case
you
may
not
be
as
mobile
as
me.
That's
fine
just
go
within
your
range.
B
A
A
A
A
Yeah,
perfect,
okay,
we're
gonna
do
one
more
morning,
Angeline
welcome
lovely,
to
see
you
well
see
you
watching.
Okay,
so
I'm
gonna
take
my
right
leg
forward.
Now.
Okay,
so
from
here,
I
show
you
side
on
I'm
gonna
sit
my
bum
back,
so
I
feel
a
stretch
in
my
hamstrings
K
and
then
so
I'm
gonna
make
it
a
little
bit
dynamic.
So
we
don't
want
to
hold
a
stretch,
it's
always
dynamic
as
a
warm-up
and
then
I'm
gonna
push
forwards.
A
A
A
A
A
A
So
two
exercises
we
are
gonna,
do
something
called
a
bird
dog
so
if
you've
been
to
any
of
my
classes
before,
you
might
have
seen
this
even
better
show
you
sewed
on
so
I'm
in
my
tabletop
position
and
what
I'm
going
to
do
is
extend
my
right
hand
and
left
legs
up
opposite
arm
ups,
that
they've
come
out
okay.
So
it's
really
controlled.
I'm
gonna
stay
on
this
side,
so
I'm
really
focusing
on
keeping
my
hips
still.
Okay,
so
I'm
not
twisting
I'm
rotating
those
hips,
it's
a
lot
harder
than
it
looks.
A
A
Hopefully
that
will
make
sense
any
questions
and
give
me
a
shout
okay,
so
bird
dog,
first
of
all,
so
you
can
start
either
side,
but
I'm
gonna
do
right
hand
left
leg,
so
opposite
arm
opposite
leg,
so
we're
gonna
start
on
this
side
that
eight
okay,
so
nice
and
slow,
really
feel
your
core
working.
So
you're
kicking
that
leg
back
nice
and
slow
and
my
arms
coming
and
extending
out
in
front
of
you.
A
A
A
Perfect
we're
gonna
roll
over
into
our
marching
group,
so
we're
activating
our
glutes
probably
show
you
so
you're
doing
not
the
best
angle,
so
bridge
hips
up
okay,
a
bit
much
so
here
we
go
hold
and
then
bring
down
and
then
change
legs
hold
bring
down.
So
really,
as
you
hold
at
the
top
bill,
is
glutes
firing
up
three
Oh.
A
C
A
Nine
and
ten
good,
oh
so
we're
going
to
go
through
that
again,
so
we're
getting
it
back
into
our
bird
docks
and
then
marching
bridges.
So
hopefully,
as
you
go,
you
get
a
little
bit
more
familiar
with
the
moves.
You
get
a
little
bit
warmer
and
you
can
feel
those
muscles
working
like
it's
a
bird
dogs
again
so
pick
your
side.
We're
gonna
go
for
eight,
so
I've
got
right
hand
left
leg,
really
focus
in
on
keeping
my
hips
steady,
so
my
hips
should
be
square
to
the
floor.
Okay,
so
that
means
there's
no
rotation.
A
A
A
Oh
good,
we
got
one
more
time
this
and
then
we
go
into
our
main
bit.
Okay,
so
we're
gonna
be
sufficiently
warm.
This
muscle,
so
gonna
be
good
okay.
So
let's
go
last
time
the
bird
dogs
ate
on
the
side
so
keep
it
slow.
If
you
do
those
hips
and
rotate
things
slow
it
down,
yeah
just
keep
it
controlled.
This
is
not
the
speed
the
technique
and
form.
B
A
C
A
A
A
So
feet:
hip-width
apart.
What
I'm
going
to
do
is
take
one
leg
back,
so
it's
just
split
but
I'm.
Just
on
my
toes
okay,
so
I'm
not
on
I'll.
Do
at
that
site,
so
my
heels
off
the
floor.
I've
got
my
hand
in
that
Dumbo
Dumbo
in
that
hand,
and
then
I'm
gonna
shift
my
hips
back,
okay,
the
nice
flat
back
and
it's
down
so
I'm
shifting
the
hips
back.
A
You
should
feel
this
in
the
back
to
your
life
and
your
fat
okay.
This
is
why
we've
done
glute
activation
okay,
so
nice
and
controlled
3,
kanaa
paadam,
so
shift
in
those
hips
back.
Okay,
so
we're
gonna
go
eight
on
one
side,
eight
on
the
other,
so
the
foot,
that's
balancing,
basically
the
with
the
heel
up,
is
the
one
that
you
want.
The
done
mowing
so
after
that
we're
going
to
go
into
press
ups,
so
your
variation.
A
So,
whether
that's
on
your
toes
or
on
your
knees,
however,
you
want
to
do
that
and
then
the
third
exercise
is
everyone's
praying
for
a
plank
Commandos,
and
you
can't
see
me
so.
A
plank
commandos
are
down
and
up
down
and
up.
Okay.
So
we're
doing
those
three
exercises,
eight
of
each
of
the
single
leg,
dead,
lifts
and
then
we're
gonna
go
ten
press
ups
and
then
ten
plank
commando
is
okay.
A
So
that's
that's
our
little
routine!
Sorry
12
prank
morning,
not
10,
there's
eight
ten,
twelve!
So
hopefully,
I'm
gonna
have
to
pick
you
back
up
here.
Moving
you
around,
but
hopefully
now
you
all
know
what
the
moves
are.
You
don't
necessarily
need
to
see
me
when
I'm
on
the
floor,
but
hope
you
get
the
gist.
Okay,
so
make
sure
you've
got
your
dumbbell.
If
you
don't,
you
need
10
beans,
I
think
I
dunno.
What
have
you
got?
But
yes,
we
are
gonna,
go
so
I'm.
Gonna
start
with
my
left.
Leg,
hovering
not
hovering,
but
my.
A
C
C
C
C
A
C
A
And
eight
good
pop
the
dumbbell
down
we're
going
to
go
into
press
ups
to
your
variation
or
going
to
the
ten.
So
whether
it's
on
your
toes
or
on
your
knees,
however,
you
want
to
do
them.
Okay,
so
ten
press
ups,
let's
go
so
nice
control,
don't
rush
them
one,
two,
three:
four:
five:
six,
seven,
three
more:
eight,
nine
and
ten
good.
The
reason
why
I
say
don't
rush
them
makes
them
harder.
Okay,
we're
not
trying
to
cheat
we're
trying
to
build
strength,
so
we
want
them
slower.
A
So,
even
if
you
any
managed
to
get
six
out
but
slower,
it's
going
to
be
better
than
doing
20
fast
ones.
Okay,
cuz
you're,
working
W
hard
because
your
muscles
are
taking
the
time
to
take
it
longer
in,
though,
in
those
positions.
Okay,
so
I'm
gonna
go
12,
plank
Manos
to
start
in
your
high
plank
and
then
we're
gonna
drop
down
to
low
okay.
So
let's
go
one
two.
A
A
So
it
gives
you
a
good
way
of
showing
you
how
easy
it
is
to
get
a
full
body
workout
in
a
short
space
of
time,
especially
like
with
strength
all
week.
Three
exercises
simple
ready,
so
it's
not
too
crazy
three
exercises
and
it
won't
take
you
that
long,
there's,
no
excuses.
Cuz
we've
got
a
low
up,
we've
got
an
upper
and
we've
got
cool
okay,
so
I'm
gonna
do
exactly
the
same
again.
So
if
you
want
we're,
gonna
go
ten
on
each
of
the
deadness
this
time
on
each
leg.
A
C
A
C
C
A
A
Four
only
go
as
low
as
your
range
allows.
Okay,
five!
If
you
want
to
get
more
recruitment
of
those
muscles
shift
the
hips
back
six,
that's
where
you'll
feel
it
not.
The
depth
is
that
seven
I
lost
count
now
I
think
that's
eight,
two
more
I
can't
multitask
talking
about
nine
and
ten
hoop
that
was
ten.
Hopefully
I've
wife
they've
got
one
leg:
slightly:
stronger,
okay,
I'm
gonna
go
press
ups
again
this
time,
we're
trying
to
add
on
an
extra
two
reps
from
whatever
you
did.
A
A
5
6
7
8
9
3,
more
10
last
check
on
11
and
12
good,
perfect
we're
going
to
go
into
you
guessed
it
14
and
plank
come
on.
Those
okay,
I
forgot
to
say,
make
sure
you're
alternating
the
arm
that
you
go
down
with
okay.
Hopefully
that
will
make
sense,
and
you
can
see
me
if
I
back
away
a
little
bit.
You
might
see
me
so
14
this
time.
Let's
go
one.
A
A
So
this
is
our
last
round
of
these
free
moves.
Okay,
so
how's
that,
hopefully,
you
sort
of
got
into
a
bit
now
and
sort
of
getting
to
grasps
with
each
exercise,
especially
the
first
one.
It
is
quite
an
advanced
move,
so
don't
worry
if
you're
struggling
it's
hard,
but
as
I
said,
the
main
thing
is
the
shift
of
the
hips
okay,
whether
it's
single
or
Jew,
deadlift
make
sure
your
knees
are
soft,
but
you're
not
bending
the
knees.
A
A
A
A
A
A
A
Tells
you
to
go
11
last
one
and
12
good.
You
know
what
we've
got
next
press
ups.
Okay.
So
if
you
want
we're,
gonna,
try
and
add
on
another
two,
so
14
this
time,
no
I've
lost
count.
You
have
14
I
can't
keep
count,
but
if
you,
if
you
found
the
twelve
and
the
tens
I'm
doing,
stick
with
that,
otherwise
we're
adding
two
on.
A
If
you're
sticking
with
Mesa
fourteen
press-ups
born
in
Simone,
let's
go
come
on
one
two:
three:
four:
five:
six:
seven
halfway,
eight
nine
ten
four
to
go,
one:
two:
three
and
four
good.
Last
exercise:
we've
got
the
plan
tomorrow.
So
again
we're
gonna,
try
and
add
another
two
one.
If
we
can
so
it's
sixteen
now
I
know
crazy.
A
A
A
A
So
this
this
is
gonna
get
tasty.
Okay,
I've
been
really
really
mean.
We're
gonna
do
something
called
a
thruster,
so
you
may
have
seen
this
before
or
something
similar.
So
I
will
show
you
two
dumbbells.
If
you've
only
got
one
I'll
show
you
both
variations.
Okay,
so
if
you've
got
two
dumbbells
we're
gonna,
squat
down
and
press
okay,
so
squat
press
from
that
bottom
position,
so
you're
driving
through
your
heels
and
pressing
up.
So
don't
do
this,
don't
squat
down
and
then
press
that's
gonna,
make
it
doubly
hard.
A
Okay,
we
want
it
a
bit
cardiovascular
already,
so
yeah
make
sure
you're
pressing
from
that
bottom
position.
If
you've
got
one
dumbbell
perfectly
fine,
you
can
do
this.
Okay,
so
squat
down
and
press
squat
and
press
and
then
we're
going
to
do
those
and
then
down
laughs,
which
is
basically
a
burpee
without
the
jump.
So
what
we're
gonna
do?
Is
this
sit
down?
So
hopefully
you
should
be
quicker
because
you
don't
have
to
do
the
jump.
A
A
So
we're
just
gonna
see
how
far
we
can
get
through.
So
this
is
done
to
your
own
time.
Some
of
you
might
be
quicker,
so
it
doesn't
matter
but
just
see
where
you
get
so
we're
to
start
with
15
of
both
so
15
thrusters
so
show
a
squat
into
the
press,
15
down
ups
I,
know
in
horrible
10
and
then
5
and
then,
if
you've
got
time,
go
back
up
the
ladder
ladder,
10
and
15.
Okay,
so
we're
just
gonna
see
how
far
we
get
so
just
pace
yourselves.
A
C
A
A
A
C
A
C
A
C
A
A
C
C
C
A
A
A
A
B
A
C
C
A
Yeah
catch
your
breath,
I'm,
certainly
our
breath
I
hope
you
are
too
who
have
stuff
for
five
minutes
of
work
as
there
doesn't
matter.
Where
are
you
going
that
you
work
through
your
own
page?
So,
as
you
can
see,
I'm
guess
hour,
so
it
doesn't
matter
if
you're
needed
the
15
and
10.
You
know
that's
still
an
achievement.
Some
of
you
may
have
never
done
those
moves
before.
Okay,
so
you've
got
way
that
up
but
good
work
to
everyone.
A
So
yeah,
that
is
a
tough
finish
sure.
Okay,
it's
not
an
easy,
that's
quite
an
advanced
one.
So
don't
feel
bad.
If
you
were
struggling,
it's
pretty
pretty
hardcore
pretty
mean
okay,
so
we
are
just
gonna
have
a
little
stretch
all
right,
so
we're
gonna
lie
on
our
backs.
I'm
gonna
move
you
guys
again,
so
you
can
see
me
so
one
of
my
favorite
structures
at
Lehman
is
lying
on
our
backs.
Like
so
I'm
gonna
bring
my
left
leg
up
and
over
I
cross,
my
body
I'm,
just
gonna
hold
this
and
it'll.