►
From YouTube: Gym Fundamentals with Louise (05/02/21)
Description
Gym Fundamentals with Louise
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
B
Good
morning,
marilyn
good
morning,
ruth
nice
to
see
you
pamela's
in
good
morning,
yes,
thumbs
up
lovely
to
see.
B
B
So
fridays
we're
going
to
work
through
from
the
basics
of
exercises
good
morning,
susie
basics
of
susie
of
exercises,
so
that
when
you
join
a
hit
class
or
when
you
go
into
legs,
bums
and
tums
that
you
you,
you
know
what
you're
doing,
because
at
the
end
of
the
day,
if
you're
not
doing
the
exercise
correctly
good
morning,
helen
you're,
opening
yourself
up
for
injury
and
you're
not
going
to
get
the
best
out
of
the
exercise.
B
So
out
of
the
hundreds
and
hundreds
of
exercises
out
there,
I've
chosen
the
hardest
one
squats
for
today
to
start
off,
so
we're
going
to
start
off
with
squats
without
weights
and
then
we're
going
to
move
on
to
using
them
with
weights.
I'm
going
to
take
you
through
how
to
position
your
body
where
to
put
your
bum,
how
to
hold
your
shoulders
and
then
hopefully,
you'll
get
the
best
out
of
those
exercises
so
with
the
squat.
B
The
biggest
problem,
I
think,
with
with
the
squat,
is,
if
you
haven't,
got
your
positioning
correctly.
You
you
adding
strain
onto
other
parts
of
the
bodies,
your
joints,
your
muscles,
your
spine,
especially
if
you've
got
a
bar
on
your
back
okay.
So
it's
one
of
the
toughest
exercises
that
there
is,
but
it
uses
all
the
muscles
in
your
legs.
So
it's
fantastic!
B
Okay!
Shall
we
get
going,
then
all
right,
so
we're
going
to
start
off
with
just
getting
your
feet
just
outside
your
hips,
we'll
go
into
other
forms
of
squats,
but
the
basic
squat
so
just
feet
outside
your
hips
and
your
toes
are
facing
forwards.
You
know
roll
those
shoulders
back
and
you
want
to
keep
the
shoulder
blades
together,
okay
and
then
we're
going
to
lower
down
now,
as
you
lower
down.
Take
it
a
breath
in
and
then
release
it
coming
down
now
notice,
I'm
not
coming
forward!
B
I'm
keeping
my
head
looking
forward
so
that
keeps
the
chest
open,
allows
the
the
oxygen
to
to
keep
going
into
the
the
lungs
so
that
you
can
keep
it
going
down
into
your
to
those
muscle
groups.
Coming
back
up,
I'm
going
to
move
to
the
side,
so
weight
is
in
the
heels
of
your
feet,
not
up
onto
your
toes
you're,
pushing
your
bum
back.
B
So
it's
almost
looking
up
at
the
ceiling,
but
have
a
look
at
my
spine
long
and
straight
I'm
trying
to
keep
my
feet
in
line
with
each
other
and
then
have
a
look.
How
far
down
bum
is
almost
in
line
with
the
knees?
That's
the
range.
Okay,
I'm
looking
forward
come
back
up
again
the
problem.
When
you
add
weight
on
people
just
do
the
half
squat
you're,
not
getting
the
same
out
of
that.
B
B
You
should
be
able
to
we
I'm
doing
my
fingers,
but
you
should
be
able
to
wheel.
Your
toes
chest
is
lifted.
Bum
is
tucked
under
and
then
push
up.
So
every
time
you
come
up,
I
want
you
to
squeeze
the
glutes
all
right,
so
you're
feeling
the
the
tense
your
tense
in
your
quads.
Let's
take
a
look
again
so
coming
down
the
range
bum
in
line
with
your
knees.
B
B
So
with
the
squats
you
get
good
at
doing
squats,
it
helps
increase.
Your
mobility
strengthens
up.
Your
glutes
strengthens
up
the
muscles
around
your
knees,
which
enables
you
to
jump
faster,
run
faster
hi
good
morning,
jane
we're
having
a
look
at
squats
today,
we're
just
doing
the
basics
right
now
so
weight
into
the
heels
push
the
bum
back.
B
Shoulders
are
back
and
squish.
It
up
range
right
down
to
the
floor.
Okay,
so
now
we've
got
the
basics:
let's
go
into
some
variants,
some
variations
of
the
squats.
You
got
them
narrow,
we've
got
the
wide.
We've
got
curtsies,
let's
go
to
narrow,
so
feet
are
in
line
with
your
hips
you're,
going
to
be
loading.
Your
quads
on
this
one
same
thing
applies:
bum
goes
back,
shoulders
are
back
loading,
the
quads.
Getting
the
range
check.
Your
knees
make
sure
that
they're
not
buckling
out,
then
squeeze
it
up
again.
B
B
B
B
Two
more
lovely
one,
more
okay,
so
from
there
we're
going
to
go
into
a
curtsy
lun
as
curtsy
squat,
so
one
leg
goes
behind
we're
loading
these
quads.
This
knee
is
tracking
in
line
with
my
shoulders.
Okay,
try
not
to
let
it
buckle
in
you're,
concentrating
on
that
outer
glute
come
up
to
standing
switch
it
over
other
side
check
that
knee
we
do
it
nice
and
slowly.
B
B
All
right,
katie
good
morning,
we're
doing
fundamentals
of
exercise
we're
working
on
squats
this
morning.
All
right.
Let's
have
a
look
at
another
exercise,
so
we're
going
to
do
a
squat
and
take
the
leg
out
to
the
side.
Squat
same
leg,
I'm
keeping
the
range
keeping
the
shoulders
back,
squeezing
the
glutes.
I
can
feel
it
here
feet
are
facing.
A
B
B
Shoulders
are
back
pulse
it
eight
seven,
six,
five,
four
three
two
one
come
up:
let's
go
down
again:
eight
seven,
six,
four
three:
two
pushing
up
so
you're
pushing
up
through
the
heels
of
your
feet,
your
bums
back,
two
one,
one
more
set
nice
and
low
come
on,
get
the
bum
down
three
two
one
good.
Now,
let's
do
the
other
side.
Squat
take
the
leg
out
to
the
side.
So
these
are
just
variations
of
doing
the
squat,
getting
the
form
right.
B
B
B
Two:
let's
go
back
to
our
squats
pulses,
staying
down
feet
just
outside
the
hips,
eight
seven,
six
shoulders
back!
Squeeze
the
glutes
four
three
two
one
come
on
up
pushing
up
through
the
heels
eight
seven,
six,
four
three
two
come
on
up
one:
more
set:
eight,
seven,
six,
four
three:
two
one
beautiful
come
on
up
shake
it
out:
let's
put
them
together,
so
narrow,
squat,
wide
squat,
alternating
so
feet
inside
the
hips,
we're
loading
the
quads
feet
outside
nice
and
wide
we're
working
the
glutes.
Let's
go
just
one
side
to
start.
B
B
B
B
B
B
Last
one
lovely
shake
it
out
all
right
team:
let's
it
pick
it
up
a
bit,
so
we're
going
to
do
a
forward
and
back
squat
jump
now
with
the
forward
jump.
That's
the
easy
one
forward
jump
feet
and
knees
are
wider
than
the
hips
I'm
down
low.
It's
the
back
squat
that
jump
squat.
That
is
where
the
the
work
comes
in
using
your
core
pushing
back.
B
B
A
B
B
B
All
right
team:
let's
introduce
some
weights,
okay,
so
there's
the
form
stays
basically
the
same,
except
a
couple
of
changes.
B
So
if
you've
got
a
barbell
grab
it,
if
you've
got
a
broom
grab
it,
it
will
help
you
just
get
into
the
right
position,
so
the
barbell
there's
various
ways
of
holding
it
we're
going
to
start
with
on
your
shoulders
and
then
I'll.
Take
you
with
holding
in
front
of
you
and
a
couple
of
other
options
as
well.
B
B
Now
elbows
are
tucked
underneath
the
bar
locked
in
the
core
and
feet
are
just
outside
the
hips
and
the
same
thing.
You
want
to
take
a
deep
breath
in
exhale
on
the
descent
push
the
bum
back.
Look
for
your
marker,
pushing
up
through
the
heels
of
your
feet,
push
up
on
the
ascent
right
on
the
ascent
breathe
in
so
exhale
inhale.
B
B
What
will
happen
is
your
topple
forward?
You'll
lose
your
balance,
so
it's
important
to
lock
in
the
core
come
on
down
hips
and
shoulders
move
at
the
same
time
and
rise
pushing
up
through
the
heels
again.
You
can
feel
your
wiggle,
your
toes
pushing
up.
Now
you
might
find
that
your
wrist
starts
to
get
so
if
you
drop
your
your
thumb
and
your
pinky
around
the
bar
take
a
look.
B
So
I've
got
my
thumb
and
my
pinky
that
helps
reduce
that
stiffness
in
the
end,
with
stiff
wrists,
just
just
for
those
people
who
suffer
with
those.
So
let's
go
back
to
those
squats
feet
outside
the
hips
and
pushing
up
so
hips
and
shoulders
moving
at
the
same
time,
get
your
breathing
right
to
lock
in
the
core
four
more
breathe.
B
B
Just
makes
the
resistance
higher
makes
it
work
out
a
little
bit
harder.
Wow
well
done.
Okay,
fingers
back
so
notice
how
I
got
that
bar
off
a
little
pop,
in
my
knees,
to
put
the
ball
down
safely
so
that
I'm
not
crunching
over
open
myself
up
for
injury
with
good
morning
falling
for
pulling
a
muscle
in
your
back,
so
a
little
pop
up
and
over
all
right.
B
So
for
people
who
struggle
with
possibly
your
spine
shoulders,
there
is
a
way
that
you
can
hold
the
bar
a
front
bar
squat,
so
I'm
holding
it
here
right
so
same
thing
applies
feet
outside
the
hips.
B
B
A
B
Two
check
the
knees
make
sure
they're
not
buckling
in
last,
one
come
on
up
all
right
safely,
down
roll
it
out
well
done
team.
Another
another
variant
of
a
squat
using
the
bar
is
to
have
it
on
your
shoulder
again.
If
you
don't
want
to
put
it
on
your
on
the
back
of
your
shoulder,
you
can
hold
it
on
the
front
of
your
shoulder.
You
need
to
make
sure
your
elbows
are
tucked
underneath
again,
if
you
struggle
with
your
wrist
mobility,
tuck
the
fingers
under
option,
let's
give
it
a
go.
B
So
bending
my
knees
to
pick
it
up,
bringing
the
bar
here
have
a
look
at
my
elbows.
I'm
going
to
try
and
lift
them
up.
Have
a
look
at
my
bum.
Make
sure
that
I'm
pushing
it
out
to
the
side
so
feet
hands
are
just
outside
the
elbows
they're,
not
trapped.
My
fingers
aren't
tripped
on
the
shoulders
and
you've
got
it
on
your
shoulder
blade
options.
A
B
B
B
So
chair
or
bench
or
your
coffee
table,
because
you're
not
actually
going
to
sit
on
it,
you're
going
to
allow
your
bum
to
just
brush
and
you're
going
to
come
up
to
stanley.
So
it
gives
you
a
marker
of
how
low
you
need
to
go,
and
then
you
add
a
weight
now
holding
this
weight
underneath
your
chin,
okay,
so
elbows
are
tucked
in
core,
is
tight.
B
B
B
B
Good,
a
reason
why
I'm
trying
to
drum
in
about
the
breathing
is
quite
a
lot
of
people
hold
their
breath
when
they
do
squats
with
weights,
and
all
that's
going
to
do
is
quite
dangerous.
B
B
B
B
B
A
B
B
B
Two
last
one
good
job
shake
it
out,
so
I
was
just
thinking
actually
the
squat.
If
you
get
the
squat
right,
lots
of
exercises
use
the
squat
as
part
of
their
exercise.
So,
for
instance,
if
you
take
the
burpee,
the
burpee,
you
need
the
proper
way
to
do.
The
burpee
is
to
come
down
into
a
squat,
then
place
your
hands
on
the
floor.
Throw
the
legs
back,
come
back
to
the
squat.
Push
straight
up
a
lot
of
people.
You'll
notice
will
go
straight
down
to
the
floor.
B
But
if
you
do
it
the
right
way
where
you
come
down
into
a
squat,
throw
the
legs
back
so
you're,
just
placing
your
hands
on
the
floor
rather
than
throwing
them
forwards
and
coming
up
give
it
a
go
see
how
you
feel
about
that
coming
down
into
the
squats.
That's
just
a
slowed
down
version
coming
up,
definitely
feel
it
in
the
glutes
and
the
quads
squat
throw
the
legs
back
or
you
can
try
it
just
with
one
leg.
At
a
time.
Squat.
B
A
A
B
B
B
So
I'm
starting
with
the
plates
wrapped
on
my
collarbone
down
eight
seven,
six,
four
more
three,
two
one
feel
the
difference,
because
you're
getting
the
range
in
there,
that's
what
we're
looking
for
getting
the
bum
in
line
with
the
knees
all
right.
Let's
take
it
over
to
the
side,
so
a
lateral,
squat
jump
starting
position,
nice
and
low.
Take
it
over
the
side
both
feet
taking
off
at
the
same
time
as
they're
landing,
taking
off
together,
landing
together
just
about
right.
B
B
B
Four,
more
three,
two
lovely
last
one
shake
it
out:
okay
forward
and
back
snatch,
so
remember
when
we
did
it
without
the
weights.
I
said
the
backward
movement
was
harder
because
you
had
to
use
your
hamstrings
same
applies,
although
this
time
it's
a
little
bit
more
because
we've
added
resistance
with
the
plate
want
you
to
keep
the
range,
though
keep
low.
A
A
B
B
Four
more
three,
two
last
one
good
notice
how
I'm
staying
in
the
heels
of
my
feet.
If
I
lean
forward
too
much
I'm
going
to
topple
over,
so
you
want
to
keep
the
weight
back
into
the
heels
all
right,
let's
go
into
a
sumo
hold,
so
something
different
wide.
So
we
work
the
inner
thighs
outer
glutes
toes
pointing
out.
We
did
them
without
the
weights
we're
going
to
place
the
weight
here
come
on
down,
so
have
a
look.
My
bum
is
in
line
with
the
tops
of
my
knees
and
I'm
just
sinking
holding
it.
B
B
All
right
got
the
squat
in
perfect
position
because
you've
got
your
weights
back.
Let's
do
it
one
more
time
you
can
do
this
narrow,
fairly
narrow,
but
you
must
make
sure
you
push
your
bum
back.
Okay:
let's
go
down
bump
back
up
onto
the
heels
16
15.
have
a
look
at
my
spine,
long
and
straight
keeping
the
shoulders
back,
don't
forget
to
breathe
up
onto
the
heels
or
no
heels.
It's
an
option.
Eight,
seven,
six,
four
more
three!
Two
hello
legs
come
on
up.
Yes,
that's
not
very
nice!
B
Is
it
okay
team,
another
exercise
for
you
with
your
plate
or
a
dumbbell
using
the
squats?
Now
we've
done
clean
and
press
you,
you
would
have
well,
you
may
not
have,
but
if
you've
been
to
pump
you'll,
see
clean
and
press
in
one
in
some
of
the
tracks-
squat
rackets,
chris,
so
there's
actually
two
squats
here
squat
back
down,
so
one
squat
press,
squat
down.
B
B
B
B
B
B
A
B
B
B
B
B
B
Place
your
hands
on
the
floor,
push
your
bottom
up
to
the
ceiling.
So
not
without
locking
your
knees,
walk
your
hands
underneath
your
body,
you
might
want
to
go
heel
toe
wider
into
the
that
squat
and
drop
your
head.
So
you
look
underneath
you
lovely
inner
thigh
stretch
come
over
to
one
side,
so
you
just
hold
the
stretch
for
a
couple
of
seconds
over
to
the
other
side.
B
B
So
your
bums
right
up
to
the
sky,
that's
a
lovely
core,
cough
exercise,
stretch
it
out
and
then
gently
walk
yourself
in
hands.
Underneath
your
your
toes,
if
you
can
or
around
your
ankles
head
looking
at
your
knees,
slowly
roll
up.
B
B
Please
let
me
know
what
you
think,
please
let
us
know
if
you
want
more
of
that
or
if
you'd
like
to
go
back
to
a
gym
session,
where
you
just
get
different
exercises
of
a
specific
leg,
type
or
body
type
like
to
hear
from
you.
My
name
is:
louise
enjoy
the
rest
of
your
weekend.
I'm
back
this
evening
at
six
o'clock
for
a
half
a
45
minutes
hit
training.
So
if
you
want
some
more
get
the
cardio
up
come
along
otherwise
enjoy
your
weekend
enjoy
that
sunshine.
It
looks
gorgeous.