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From YouTube: Gym Session - Leg Day with Lou H (22/1/21)
Description
Gym Session - Leg Day 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
Right
so
it's
friday,
friday,
22nd
of
january,
we're
three
weeks
into
lockdown
and
we've
we're
doing.
Okay,
we
are
give
me
a
thumbs
up.
Let
me
know
if
you're
joining
me
this
morning,
it's
leg
day
as
well.
Good
morning
nicola
good
morning,
susie.
A
We
are
going
to
go
through
some
exercises
this
morning
that
are
going
to
burn
the
is
going
to
burn
the
butt
good
morning.
Helen
burn
the
butt
burn
the
legs.
Oh
we're
going
to
feel
like
that
afterwards,
but
it's
good.
It's
all
good
for
you,
my
name's
louise
and
if
you've
not
joined
us
before,
just
go
through
the
disclaimer.
This
workout
is
intended
for
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions,
please
consult
your
doctor.
A
A
Okay,
so
we're
going
to
just
start
with
reverse
curls,
get
the
legs
nice
and
warm
good
morning
leg
day.
A
A
Down
into
a
squat
a
wide
squat
so
feet
much
wider
than
the
hips
warming
up
the
inner
thigh
good
morning,
debbie
it's
leg
day
now,
if
you
haven't
got
any
weights,
I'm
going
to
be
using
the
the
resistance
band
as
well.
If
you
have
one
so
go
and
get
it
if
you
haven't
got
one
of
these
and
you
want
one.
I've
got
some
in
stock
message
me
and
we
can
sort
one
out
for
you.
A
A
So
we
have
to
warm
up
the
joints
so
that
we
can
have
perform
the
exercises,
get
the
techniques
right
maximize
each
of
the
exercises
good
morning,
wendy
nice
to
see
you
all
right,
let's
go
into
a
curtsy
lunge
we're
going
to
come
back
to
these
later
with
weights,
but
right
now,
warming
up
the
quads.
A
A
Just
to
get
the
oxygen
pumping
around
the
body
before
we
get
started,
jacks
ten,
nine,
eight,
seven,
six,
five,
four,
three,
two
one
good:
let's
get
started,
shall
we
okay,
so
first
exercise
this
morning,
you'll
notice,
I've
got
a
top
box
if
you've
got
a
top
box
good
morning,
joe
grab
it
quickly.
If
you
haven't
perhaps
the
bottom
of
your
landing,
the
stairs
will
work
for
you
or,
if
you've
got
something
handy
that
will
add
just
a
different,
different
dimension
to
your
workout.
A
Now,
if
you've
got
the
resistance
band,
let's
pop
it
on
I'll
do
one
with
the
resistance
band
and
then
we'll
do
it
with
the
weights
so
feet
wider
than
the
hips
we're
going
to
take
one
leg
over
the
top
and
you're
going
to
come
down
as
low
as
you
can
to
the
top
box,
all
right
so
pushing
now.
A
A
Hands
weights
are
right
next
to
your
thighs,
come
on
down,
so
chest
is
staying
forward,
pushing
the
bum
back
trying
to
get
as
low
as
you
can,
but
that's
it
six
to
go
the
difference
between
these
workouts
and
your
legs.
Bums
and
tums
is
the
weights
they're
heavier,
but
they're.
Also
the
exercises
have
slowed
down
so
that
we
isolate
those
muscle
groups.
A
A
A
B
A
A
A
A
A
A
Good
good,
all
right,
so,
if
you're
staying
with
a
resistance
band,
just
shake
your
leg
out.
While
I
grab
a
weight
to
show
you
an
alternative,
so
heavier
weight.
Staying
with
the
lunges
one
leg
on
top
make
sure
that
your
foot
is
flat
on
the
top
of
the
bench
and
your
back
leg
you've
lifted
up
your
heel,
you're
going
to
bring
that
weight
down
below
you
all
right.
B
A
A
A
A
One
leg
raise
so,
if
you
can,
if
you
can
take
your
your
phone
or
whatever
your
ipad
into
your
landing
area
pop
it
on
something,
use
the
bottom
step
in
your
of
your
lounge
of
your
landing
area,
just
to
add
some
dimension
to
the
the
exercise.
A
B
A
A
A
B
A
A
B
B
A
If
you've
got
your
band,
maybe
stay
with
the
rips,
don't
come
with
down
with
the
rips
stay
on
12.
yeah!
That's
a
good
plan!
Okay!
So
I'm
going
heavier
placing
the
weights
on
my
hips
first
we're
down
to
eight
tiny
paws
at
the
top
squeeze
the
glutes
push
the
shoulder
blades
down
into
the
floor,
pushing
up
through
the
heels
of
my
feet.
We've
got
eight
reps:
let's
go
eight
squeeze
it
hips
right
up
to
the
ceiling.
A
A
B
A
Okay,
have
a
look
at
this
next
one
again,
we'll
start
off
with
the
bands
and
then
we'll
use
the
weights
using
your
top
box.
If
you've
got
one
or
you
can
use
anything,
that's
elevated
slightly,
perhaps
the
the
the
bottom
of
your
couch
or
the
first
step
on
a
new
steps.
A
A
B
A
Last
one
good
work,
all
right
if
you
haven't,
got
the
resistance
band,
but
you've
got
some
weights.
Let's
do
the
next
one
with
the
weight.
If
you
have
only
got
the
resistance
band
stay
with
those
reps
stay
with
12.,
okay,.
A
A
A
A
A
A
Okay,
we'll
come
back
to
the
other
side,
shake
it
out,
come
back
to
the
other
side,
we're
gonna
remember.
I
said
we're
going
to
do
some
curtsies
curtsy
lunges,
normal
curtsy
lunges.
We
do
curtsy
come
up
to
standing
curtsy.
These
are
going
to
be
different,
you're
going
to
hold
your
weights.
I
want
you
to
practice
with
a
band.
First,
we're
not
going
to
come
up
to
standing,
though
we
want
to
keep
that
isolation
in
those
quads
12
rounds.
A
A
A
Four
more
three,
two
one
good
shake
it
out.
A
A
The
idea
to
do
them
in
sets
of
of
almost
30
is
so
that
you
do
feel
that
burn
so
that
you
you're
getting
the
maximum
out
of
it.
Here
we
go
so
nice
and
low
eights
and
eight
reps
staying
low,
seven.
A
Exercise
we're
going
to
do
deadlifts
but
they're
slightly
different.
Don't
worry
I've
forgotten
about
the
other
side
of
the
side
raises
now.
If
you've
got
something
where
you
can
elevate,
your
heel
see
I've
elevated
my
heel,
that's
going
to
be
my
position,
then
I'm
going
to
grab
a
weight.
I'm
going
to
do
my
deadlifts
just
makes
it
slightly
harder.
If
you
haven't
got
anything
to
elevate
your
heel,
deadlifts
perfectly
good
as
well.
Okay,
again
resistance
band,
we
can
use
it
round.
A
A
A
A
A
B
A
A
That's
actually
working.
I
can
feel
that
here
I
wonder
if
you
can,
where
you're
feeling
it
is
everyone
still,
okay,
still
with
me
good
morning,
marilyn
give
me
a
thumbs
up
all
right.
We
got
one
more
set
to
do
so.
If
you've
got
your
band
stay
on
12,
if
you
got
heavier,
maybe
you
can
double
up
your
weights
to
make
it
a
little
bit
heavier
more
challenging.
A
A
Remember
these
exercises
are
here
just
to
give
you
different
ideas
to
freshen
it
up
to
make
it
not
so
monotonous.
B
A
Yep
shake
it
out.
I'm
gonna
just
go
into
a
little
jog
just
to
flush
out
that
lactic,
so
that
lactic,
is
you
dipping
into
your
reserves
of
your
glycogen
dipping
into
your
reserves,
your
body's
asking
for
more
energy?
That
means
your
muscles
are
growing
and
you're
getting
fitter.
Well
done
stronger
next
exercise.
A
So
it's
a
forward
lunge
and
you
hold
it
there
I'll
just
move
back
slightly
so
forward.
Lunge
come
on
down
three
two
one
come
on
up,
I'm
not
placing
that
foot
on
the
floor,
I'm
holding
it
up
again
back
down
three
two
one
come
on
up
it's
about
balance!
It's
about
locking
that
core
in
three
two
one
come
on
up.
That's
three
rounds.
A
A
A
A
A
B
A
Oh
I'm
going
to
pick
one
foot
up
to
the
bottom.
Just
to
stretch
those
quads
out.
We've
got
one
more
set:
heavier
weights,
I'm
going
to
change
it
slightly.
Instead
of
the
pulses,
we're
going
to
have
a
hold,
I'm
going
to
stay
down
low
the
whole
time
good
morning,
paul
just
stretch
those
out
here
we
go
if
you've
got
your
resistance
band
stay
with
the
same
reps,
we're
going
to
come
on
down,
hold
it
there.
A
Four
three:
two
I'm
going
to
swap
legs
without
coming
up:
eight:
seven,
six,
five,
four:
three:
two
swap
the
legs:
without
coming
up:
eight:
seven,
six,
five,
four:
three:
two!
You
know
what
you're
doing
come
on.
Let's
finish,
this
keep
going,
keep
going,
keep
going
that
burns,
lovely,
lovely,
staying
low,
working,
the
core
working,
the
glutes
switch.
A
A
A
A
A
A
B
B
A
Good
work
stay
with
the
band.
If
you
haven't
got
the
weights
stay
with
that
resistance
at
that
number
of
reps
12,
otherwise,
grab
your
weights.
A
A
A
A
A
B
A
Last
one
well
done
team.
Put
it
down
come
on
up
so
feet
out
in
front
of
you
sitting
up
tall
stretch,
those
legs
out
take
a
deep
breath.
Reach
forward
touch
your
toes
or
around
your
ankles
heads.
Looking
at
your
knees,
a
couple
of
seconds
come
on
up
inhale
exhale,
maybe
grab
around
the
bottom
of
your
feet,
eyeliner!
Looking
at
your
knees
couple
of
seconds:
let's
do
it
again
deep
breath,
exhale
hold
it
for
a
couple
of
seconds
come
on
up
up
onto
one
knee.
A
Bring
one
leg
forward:
tuck
the
tailbone
under,
so
you
feel
a
nice
stretch
down
your
quads
shoulders
are
back
and
then
push
in.
So
if
you
don't
tuck
that
tailbone
under
you're
not
going
to
feel
that
stretch
down
your
your
quads
a
couple
of
seconds,
there
straighten
the
front
knee
push
the
bottom
back:
hamstring
curl.
If
you
can
reach
down
towards
your
ankle
or
your
toe,
hold
it
there
a
couple
of
seconds
now.
A
stretch
should
always
feel
nice.
If
it
hurts
stop
doing
it
immediately
change
it
switch
it
over
other
side.
A
A
A
A
And
then
give
yourselves
a
big
round
of
applause.
Well
done!
Everyone.
Thank
you
for
joining
me
for
leg
day
today,
I'll
be
back
this
evening.
Six
o'clock
for
hit
training
and
core
everyone's
different
so
come
along.
Give
it
a
go,
give
it
a
try
if
you've
never
done
hit,
training
hit,
training
is
high
intensity
interval.
Training
short
sharp
bursts,
get
that
metabolism
going
kickstart,
the
calorie
burn
for
the
weekends.
A
Me,
okay,
the
well!
If
you,
if
you're
looking
for
some
equipment,
I've
got
resistance
bands
just
missing
message:
miguel,
it
does.
You
know
every
little
bit
helps
towards
the
the
resistance.