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From YouTube: Gym Session - Shoulders & Biceps with Lou H (27/01/21)
Description
Gym Session - Shoulders & Biceps 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
Have
you
done
the
two
classes
before?
Have
you
just
done
linda's
and
lose
this
morning?
I
bet
you
have.
I
bet
you
have
susie.
I
bet
you
have
helen,
that's
it
keeping
it
all
going
hello,
again,
helen,
all
right,
27th
of
january,
and
it's
much
warmer
this
morning.
So
that's
good
thing:
yep,
just
linda's,
okay,
good,
so
you're,
nice
and
warm
ready
to
go.
A
A
Otherwise
you
need,
if
you've
got
one
of
these,
a
resistance
band,
we're
going
to
start
off
with
using
the
resistance
band
to
do
a
warm-up,
warm
the
shoulders
up,
all
the
weights,
that
you've
got
a
bench
or
a
something
that
you
can
sit
on,
we're
going
to
do
flies
and
good
morning,
jake
good.
To
see
you
again,
that's
all
really
yeah,
let's
get
started
chewie,
so
my
name's
louise,
this
workout
is
intended
for
fit
and
healthy.
A
If
you
have
any
pre-existing
medical
conditions,
please
consult
your
doctor.
Neither
myself
nor
two
rivers
take
any
responsibility
for
any
injury
sustained
during
the
workout.
Please
enjoy
your
workout
right.
Let's
get
going
so
we're
going
to
use
the
resistance
band
to
just
warm
up
the
shoulders,
I'm
going
to
take
it
over
the
back.
If
you
haven't
got
a
resistance
band,
don't
worry,
just
use
your
you
you'll
soon,
warm
them
up.
It
just
adds
more
to.
A
Nice
couple
more,
I'm
going
to
place
one
underneath
my
foot
and
then
the
other
one
I'm
going
to
grab
hold
of,
and
I'm
going
to
do
a
diagonal
pull
so
up
into
one
shoulder,
bring
it
back
down
to
the
opposite,
thigh
up
and
over.
That's
it
stretching
it
out
now,
if
you
haven't,
got
a
resistance
band,
a
light,
dumbbell
light
dumbbell
will
work
or
nothing
still,
warming
up
the
shoulders.
A
A
A
A
A
Eight
seven,
six
five!
Yes,
you
can
come
on
stay
with
me,
three
two
one
put
them
down
roll
them
well
done!
Good
morning,
jim
good
morning
kay,
I
haven't
seen
you
for
ages
morning,
kay,
okay,
this
time
we're
going
to
do
exactly
the
same,
but
it's
out
to
the
side
and
diagonal
same
thing:
light
weights,
so,
okay,
you've
joined
us
for
gym
sessions,
shoulders
and
biceps
this
morning,
so
I'm
holding
those
nice
light
weights
out
to
the
side.
Let's
see
what
we
can
do
here.
A
And
then
twist
your
hands
over,
so
that
your
palms
of
your
hands
are
facing
up
to
the
ceiling,
keep
holding
keep
holding.
Let's
keep
it
going,
try
not
to
dip
that
elbow,
keep
it
up
morning.
Pauline
morning,
we've
just
started:
grab
your
nice
light
weights
twist
it
back
over.
So
your
palms
are
facing
the
floor.
A
A
Let's
move
on
to
shoulder
press
if
you've
got
some
weights
a
little
bit
heavier,
maybe
five
kgs,
four
kgs
heavier
than
the
twos,
obviously
sitting
on
the
edge
of
a
bench.
Your
chair,
your
sofa,
so
that
you're,
nice
and
upright
take
a
look.
A
A
A
Still
seated,
I'm
going
to
lean
forward
and
do
a
fly
starting
with
the
plates
or
dumbbells,
underneath
my
knees,
taking
them
out
to
the
side
okay,
so
my
eye
line
is
looking
just
in
front
of
me
so
that
my
spine
is
long
and
straight.
If
I
move
to
the
side,
you'll
see
so
eye
line,
looking
just
in
front
shoulders
are
back
taking
the
dumbbell
yeah
dumbbells
right
out
to
the
side,
squeezing
between
the
shoulder
blades
and
the
pecs.
A
A
Back
to
our
single
arms
single
arm
press,
so
you
give
yourself
a
couple
of
seconds
generally
about
half
a
minute
to
a
minute
to
allow
the
blood
flow
back
to
those
muscles.
Maybe
you
take
your
hands
place
them
on
your
shoulders,
roll
them
forwards,
roll
them
back,
and
then
that
allows
you
to
go
good,
nice
and
strong
again,
because
the
oxygen
is
back
in
your
into
those
muscles
again,
nice
and
and
safe,
bring
them
up
to
your
knees.
A
A
A
A
A
A
A
A
Just
need
to
keep
it
safe,
keep
moving
things
out
of
the
way,
so
I
don't
break
my
ankle
right
last,
set
of
these
press
single
arms,
single
arm
and
then
last
set
of
flies
and
then
we're
going
to
move
on
to
biceps,
so
change
the
muscle
focus,
nice
and
safe.
So
this
time
I've
gone
up
with
a
weight.
If
you're
going
up
with
the
weights,
then
bring
the
reps
down.
So
we're
going
from
ten
to
eight
take
a
deep
breath
shoulders
back,
lift
it
up,
turn
them
in
good.
Let's.
A
A
A
A
A
Okay
flies
right,
stay
with
the
fives
shoulders
back,
shoulder
blades
together,
squeeze
them
together,
leaning
in
forward
bringing
them
out
to
the
side
and
out
try
and
get
those
elbows
up
as
high
as
you
can
controlling
them
back
down
again.
A
A
A
Lovely
good
work,
arms
on
let's
roll
it
out
well
done
team
first
set
done;
okay,
let's
change
the
muscle
focus,
let's
work
on
the
biceps,
so,
like
I
said,
I
found
a
new
exercise
which
isn't
actually
new,
it's
just
new
to
me,
so
that
might
mean
it's
new
to
you
as
well
been
around
for
a
long
time.
A
It's
called
the.
If
I,
if
I
pronounce
it
the
zotman
curl
all
right,
I'm
going
to
start
off
with
the
light
weights
to
show
you
how
to
do
it,
starting
with
the
the
dumbbells
and
next
to
your
thighs
you're,
going
to
twist
it
up
to
your
shoulders
from
here.
You
turn
it
out
and
bring
it
back
down
to
your
thighs
again
twist
it
up
to
your
shoulders
turn
it
down
down
to
your
thighs
yeah,
controlling
it
that
way,
you're
doing
the
work,
not
gravity.
A
A
Okay,
so
paired
with
the
zotman
curl
we're
going
to
do
single
arm
press
so
that
it's
a
compound
muscle
exercise
working
still
working
the
whole
shoulder
area,
but
it's
to
get
some
blood
flow
into
the
body,
get
the
heart
rate
up
a
bit.
So
with
a
nice
late
light
plate,
I'm
going
to
be
switching
on
the
glutes
plate
in
front
of
me,
bringing
it
up
and
then
press
okay.
A
So
it's
one
fluid
motion,
movement,
eyeliner,
looking
straight
in
front
of
you
or
just
in
front
of
me,
I've
switched
on
the
glutes
I've
locked
in
the
core
holding
it
there
you're
going
to
bring
it
up
press
and
up.
So
you
notice
that
I
have
a
second
squat,
so
I'm
in
the
squat
position,
bringing
it
up,
squat
and
press.
So
I'm
not
just
using
the
upper
body
to
push
the
weight
up,
I'm
using
the
legs
to
help
drive
that
dumbbell
up.
So
let's
go
for
14
ready.
Let's
go.
A
Now,
when
I
come
down,
that's
just
as
important
a
lot
of
people
just
let
it
drop!
What
you're
going
to
do
is
you're
going
to
damage
your
shoulder
so
control
it
on
the
way
down,
make
those
arms
work
for
you
control
it
press
control
it
back
down
good,
squeezing
the
glutes
to
help
drive
the
dumbbell
up
to
the
ceiling.
A
A
A
Last
one
well
done
controlling
it
back
down
straight
over
to
the
other
side.
Oh
good
morning,
julie,
good
morning,
soph
nice
to
have
you
join
us:
okay,
we're
working
shoulders
and
biceps.
Today,
I'm
just
about
to
move
on
to
the
other
side
single
arm,
press
switch,
the
glutes
on
take
a
look
team
switch.
The
glutes
on
core
is
engaged
up
and
press
control
it
back
down.
A
A
A
A
A
A
Good
work
put
them
down
nice
and
safely
right
good
morning,
danielle
right,
so
I'm
going
to
stay
with
the
eights.
We
did
the
single
arm
press
single
arm
press
we're
going
to
do
doubles
this
time,
but
staying
with
the
weights
staying
with
the
same
number
of
reps,
the
same
thing
applies:
get
under
that
pressing
up.
A
A
A
A
A
A
A
A
A
A
All
right
team
we've
done
21s
before,
let's
do
them
again,
so
20
ones,
three
21
reps,
we
start
with
your
hands
and
and
next
to
your
thighs
split
it
out
up
to
your
in
line
with
your
belly
button
back
down
again,
we
do
seven
of
those.
Then
it's
seven
from
the
your
belly
button
up
to
your
shoulders
and
then
the
last
seven
is
full
range
all
the
way
up
to
the
top
okay,
so
21
reps
back
to
back,
choose
your
weight
feet
just
outside
the
hips
roll.
The
shoulders
back.
A
A
A
A
Okay,
so
we're
going
to
do
another
set
of
those,
but
in
between
we'll
do
a
shoulder
press
this
time
we're
lying
down,
it's
inclined,
so
I'm
going
to
bring
this
up
slightly
same
as
what
we
did
before
with
single
single
single
and
then
a
double
double
I'll.
Show
you
when
we
get
there.
So
if
you
can
you,
the
incline
press
just
makes
a
little
bit
harder
than
when
you're
lying
flat.
The
flat
press
take
the
weights
up
so
one's
staying
up
and
we're
going
to
bring
it
down.
A
A
Now,
if
you
haven't,
got
the
luxury
of
having
an
incline
bench,
these
are
something
you
can
remember
this
for
when
you
do
come
into
the
back
to
the
gym
or
you
can
use
it
lying
flat
on
the
floor
option
is
there
or
if
you've
got
a
top
box,
get
onto
the
top
box
three
more
two
more
last
one
all
right
turn
them
in
bring
them
down
to
your
chest:
roll
it
up.
Well
done!
A
A
A
A
A
A
A
A
So
we're
going
to
do
21s
again.
We
know
what
we're
doing
now
good
morning,
camilla
nice,
to
see
you.
Let's
do
it
pick
up
your
sets
of
dumbbells
roll
the
shoulders
back
feet
wider
than
the
hips.
Let's
go,
seven
up
to
the
ribs
yeah
belly
button
or
ribs
knees
are
soft.
Tailbone
tucked
under
that's
three
shoulders
are
back.
A
A
A
A
A
There's
nothing
else
to
think
about.
I
know
well
done
susie
well
done
helen.
Thank
you
for
joining
me
this
morning.
I
am
back
tomorrow
at
12
o'clock
for
just
a
short
little
half
an
hour
hit
training,
which
is
all
you
need
to
kick
start
metabolism.
Kick
start
your
calorie
burn
for
the
rest
of
the
day
so
come
and
join
me.
12
o'clock,
otherwise
have
a
great
day
thanks
for
joining
me.
Thanks
for
joining
me,
susie
goodbye.