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From YouTube: Gym Session - Leg Day with Lou H (15/01/21)
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
A
I
thought
I
nearly
had
a
technical
hitch,
but
it
came
on
it's
always
stressful
anyway.
A
A
Neither
myself
nor
two
rivers
take
any
responsibility
for
any
injuries
that
may
occur
through
the
workout
or
during
the
workout.
Good
morning,
maria
my
name's
louise
and,
like
I
said
it's
it's
leg
day.
So,
let's
crack
on,
shall
we
we'll
get
those
legs
nice
and
warm,
and
then
we
will
start
with
the
exercises?
A
Okay,
so
let's
see
you
okay
and
push
you
back,
that's
it
okay,
feet
just
wider
than
the
hips,
the
squat's
always
a
good
place
to
start
so
feet
flat
to
the
floor
so
that
your
heels
are
pushing
into
the
ground.
We
want
to
start
to
warm
up
these
glutes
warm
up
the
quads,
the
hamstrings
good,
see
with
each
range
see
if
you
can
get
a
little
bit
lower,
pushing
that
bottom
right
back.
A
A
A
That
involves
your
inner
thighs
quite
often,
especially
us.
Ladies
struggle
to
tone
that
area.
This
morning's
workout
we'll
be
we'll
be
looking
at
the
inner.
A
A
Side,
okay,
I'm
good
to
go.
I
hope
you're
ready
to
go
as
well
this
morning.
You
need,
if
you
have
a
bench
or
I'm
lucky,
I've
got
two
top
box.
Maybe
you've
got
something
one
of
those
wooden
pallets.
I
wouldn't
suggest
your
coffee
table
that
would
not
work
because
we're
going
to
be
standing
on
the
bench,
a
selection
of
weights,
whatever
you've
got,
let's
get
ready.
Shall
we.
A
A
A
A
A
A
A
A
A
So
just
pick
one
foot
up
to
the
bottom,
a
couple
of
seconds:
there
switch
it
over
okay
next
round
good
morning,
vicki
good
morning
pauline
good
to
have
you
along
this
morning
next
round
round
three,
so
we're
only
going
to
do
three
rounds
going
heavier.
Dropping
the
reps
put
this
here,
because
I'm
going
to
need
it
shortly.
A
A
A
Still,
keeping
the
shoulders
up,
I'm
gonna
hold
it
here.
Ten,
nine
squeeze
it
eight
seven,
six,
five,
four
three:
two
one
lovely
put
it
down
nice
and
safely
well
done
team
shake
it
out,
walk
it
out,
get
that
blood
flow
going
back
again,
that's
the
first
round
done.
What
are
we
going
to
move
on
to
next
I'll?
Show
you
remove
this
bench
out
the.
A
A
A
A
A
Squeeze
yeah
formal
three
inner
thighs
switched
on
it's
burning,
two.
A
A
Lovely
good,
eight
moving
on
to
ten
we're
staying
on
the
leg.
This
is
called
overload
so
pushing
that
muscle
group
to
its
max
there's
a
thumbs
up.
Thank
you!
So
we
go
from
10
to
8
reps
and
I've
increased
the
the
weight.
If
you
can,
maybe
you
can
double
up
with
your
dumbbells
eight
reps,
getting
nice
and
low.
Let's
go
eight
seven
remember
core
switched
on
now.
These
glutes
are
already
fatigued
from
the
previous
exercise,
so
they're
starting
to
burn
the
burn
kicks
in
a
lot
quicker.
A
A
A
A
A
Last
one:
yes,
job
done
right,
not
gonna,
lose
that
shake
it
out,
walk
around,
get
that
oxygen
back
to
those
groups.
A
A
A
When
you
do
your
hip,
ass,
hip
thrusts.
A
lot
of
people
do
the
whole
up
and
down
like
that.
What
you
need
to
make
sure
is
you
come
far
enough
down
so
that
you've
just
got
the
top
just
underneath
your
shoulders
is
where
you're,
where
you're
starting
position
from
then
you're
pushing
up
through
the
heels
of
your
feet.
A
A
A
A
A
A
A
A
A
Three
two
come
on
stay
with
me.
Stay
with
me.
A
A
A
I
don't
know
if
you
saw
on
bbc
one
this
week,
all
about
hit
training
at
home
and
the
benefits
of
weight,
work
working
out
at
home
and
getting
that
balance.
A
It
enables
your
muscles
to
burn
the
fat
so
that
you're
left
with
lean
muscles
so
that
when
you
do
the
cardio
you're
burning,
calories,
you're
burning
your
your
energy
quicker
and
faster,
so
working
them
both
out
over
the
whole
week
working
the
whole
body.
That's
why?
When
we
do
our
gym
work,
we
split
it
up
through
the
week
working
different
body
parts
so
that
the
whole
by
the
end
of
the
week
the
whole
week,
the
whole
body
is
covered.
A
It's
quite
difficult
doing
the
whole
body
in
one
section
in
one
go
that
is
body
pump
and
that's
also
good
for
you.
So
all
these
exercises
that
the
cardio
and
the
weight
training
they
work
together
to
build
a
bigger,
stronger,
more
efficient.
A
A
So
sometimes
you're
able
to
because
this
is
now
quite
heavy
if
you've
got
one
of
those
cushiony
things
foam
things
put
it
on,
because
that
will
help
reduce
any
kind
of
bruising
that
you
might
get.
Some
people
do,
okay,
so
make
sure
you're
in
the
right
position.
A
A
A
A
A
A
A
So
sometimes
it's
really
good
to
have
a
target
that
you
look
at
when
you
come
down
into
your
squat,
try
and
maintain
that
drop
each
time.
A
Goal
is
to
try
and
get
your
bottom
as
close
to
in
line
with
your
knees,
as
you
can
then
you're
getting
the
range
in
as
you
come
up,
you're
squeezing
those
glutes.
You
really
want
to
drive
up
through
the
heels.
A
A
A
All
right
team
we're
going
to
drop
the
weight
drop,
the
reps
so
picking
it
up.
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
All
right
down
to
your
toes
touch
your
toes
stretch.
It
out,
okie
dokes,
one
more
set
heavier
still,
if
you
can,
if
you
can't
stay
with
what
you've
got,
everything
that
you
do
is
adding
to
your
fitness.
So
there's
no
shame
in
staying
on
that
weight
this
week,
because
there's
loads
of
weeks,
we
just
keep
going,
keep
progressing.
A
A
A
Nice
work
last
one
well
done
team.
Put
it
down
shake
it
out,
all
right,
one
more
exercise
before
we
go
hamstrings
light
weights.
I
love
this
one.
Actually
I
do
I
get
to
use
the
the
bench,
but
you
can
do
this
on
the
floor.
Lying
on
the
floor.
A
Okay,
so
hips
are
just
hanging
off
the
bench
I'm
holding
around
the
bench.
So
if
you're
on
the
floor,
your
whole,
your
whole
front
is
lying
on
the
floor
feet
it's
making
into
a
diamond
and
you're
just
going
to
lift
the
knees
off
up
and
down
so
they're
in
line
with
your
hips.
If
you're
on
the
floor,
you
lift
them
obviously
higher
off
the
floor.
Eyeline's
looking
directly
in
front
of
you
and
you're,
squeezing
the
glutes
working
those
hamstrings.
A
A
A
So
this
just
adds
to
the
resistance
you
want
to
get
those
knees.
A
A
A
A
A
Well
done
two
rivers
check
it
out
all
right,
so
that's
your
leg
day
for
this
week
pick
one
foot
up
to
the
bottom
or
stretch
off
those
those
leg,
glutes
quads
hamstrings.
A
Remember
you
need
to
get
protein
on
after
this
protein
shake
protein
bar,
maybe
have
some
salmon
scrambled
egg
brunch
all
for
lunch.
A
A
All
right,
I'm
back
this
evening
for
hit
and
core
starts
at
six
o'clock
come
along,
come
along
nathan
for
a
little
bit
of
cardio
work,
that's
designed
to
get
your
heart
going
your
blood
pumping
and
we
have
a
little
bit
of
fun.
Otherwise,
I'm
back
monday
morning,
for
what
have
I
got
on
monday,
it's
another
gym
morning,
triceps
and
back,
I
think
all
right,
10
o'clock,
pleasure,
susie
have
a
great
weekend,
maybe
see
this
afternoon
this
evening,
yeah.