►
From YouTube: HIIT with Hannah Recorded 4 June 2020
Description
HIIT 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
A
Okay,
so
please
know
that
the
following
work:
how
it
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions
or
injuries.
It
is
not
recommended
for
people
with
pre-existing
conditions
or
injuries.
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
neither
myself
nor
two
rivers
meet
leisure
center,
accept
any
responsibility
for
any
injury
sustained
from
undertaking
these
exercises.
A
A
A
A
B
A
A
Maybe
they
should
try
restarting
the
thing
yeah.
That
might
be
a
good
idea.
No
I'm,
not
yeah
I,
think
Simone
put
something
on
yesterday,
but
I
can't
remember
what
she
said,
but
yeah
I,
don't
okay.
So,
despite
that
we
are
going
to
get
warm
or
mobile.
I
should
say
so
we're
going
to
do
our
mobility
first.
So
if
you
just
watch
me
we're
going
to
start
in
the
bottom
of
our
squat
so
get
into
your
squat
position,
you're
going
to
come
nice
and
low
and
then
use
your
elbows
to
push
your
knees
out.
A
A
A
A
Okay,
so
we're
going
to
come
into
our
world's
greatest
stretch,
it's
a
bit
of
a
dynamic
one,
so
we're
going
to
come
into
a
walk
out
right
leg,
forward,
reach
up
back
down,
walk
up
and
then
exactly
the
same.
On
the
other
leg,
we're
going
to
come
forward
left
leg
forward,
reach
up;
okay,
so
a
nice
full
body
stretch
hands
back
up.
Okay,
so
follow
me.
A
A
A
A
My
arms
are
straight
I'm,
gonna
do
opposite
arm
opposite
leg
comes
out
control
it
in
opposite
side,
okay,
you're,
extending
your
arm
and
leg,
and
it's
alternate
in
each
time,
but
do
not
worry
how
low
you
come
down,
it's
more
about
keeping
that
back,
pressed
in
okay,
so
we're
gonna
do
that
one
first
and
then
we
are
going
to
go
for
a
single
leg.
Glute
bridge
like
so
so
we'll
lift
up
and
down
up
and
down.
Okay,
eight
on
each
leg
will
change
so
we're
gonna.
A
A
A
Okay,
then
we
go
into
our
glute
bridges,
eight
on
each
side,
so
single
leg,
so
lift
the
hips.
We're
gonna,
lift
one
leg,
bring
the
hips
down
and
lift
up
down
up
good.
That's
two:
three.
B
A
A
Five
get
three
more
six,
two
more
seven
and
eight
good
hug.
The
knees
in
for
a
little
bit
go
do
the
same
against
the
turn
of
a
dead
bucks
and
eight
single
leg,
glute
bridge
on
each
side,
so
back
into
your
dead
body
position,
so
making
sure
there's
no
arch.
So
if
there's
an
arch,
that
means
I
can
get
my
hand.
We
don't
want
that.
Okay,
so
you
want
to
tilt
your
hips.
So
it's
this
thrust.
A
B
A
A
So
the
first
move,
it's
gonna
be
there's
gonna,
be
four
moves.
I'll
show
you
them
all
and
then
what
it
would
be
like
a
little
circuit,
okay,
so
the
first
one
was
going
to
be
what
we
call
an
offset
lunge.
So
I'm
gonna
have
my
dumbbell
or
my
weight
in
this
side,
and
my
leg
is
gonna.
Go
back,
okay,
step
it
back.
Lunch
come
back
okay,
so
it's
offset
because
it's
challenging
you
you're
gonna
be
off
balance,
so
it's
gonna
be
using
a
cool,
a
lot
more.
A
A
A
Third,
one
is
going
to
be
another
split
leg,
so
we're
gonna
do
a
split,
Romanian,
deadlift,
okay,
so
you're
gonna.
Have
this
stance
your
back
leg,
it's
just
gonna,
be
on
its
toes
to
your
heels,
are
gonna
be
lifted
and
all
you're
gonna
do
is
come
down
and
shoot
up.
Okay,
so
you're
shifting
the
hips
back,
it's
not
a
squat!
A
You
should
be
feeling
that
in
your
backs
of
your
legs,
exactly
thing
on
the
other
side
shoot
the
hips
back
stab
okay,
so
we're
focusing
on
our
posterior
chain,
let's
hamstrings
and
our
glutes
and
then
finally
number
four
is
good
at
thee.
So
we're
not
forgetting
our
back
a
single
leg
row,
so
you're
gonna
be
holding
a
lunge
position
and
you're
gonna.
Have
your
dumbbell
here,
pull
back
okay,
so
you
pull
back
those
elbows
and
control
it
down.
A
If
you
don't
have
a
weight,
you
can
do
this
one
with
no
weight
or
even
if
you
have
a
way,
you
can
do
that
with
no
weight
just
to
yeah,
because
these
it
will
challenge
you
anyway.
So
those
are
going
to
be
the
full
moves.
It's
going
to
be
about
40
seconds
of
work
and
then
we'll
rest
before
the
next
20
seconds
rest
before
the
next
exercise.
It's
about
20
seconds
on
each
side
on
the
individuals,
okay.
Hopefully
that
makes
sense.
Okay,
yeah!
So
those
are
four
exercises
us
that
it's
gonna
be
a
little
circuit.
A
A
Salzer
once
you
feel
it,
you
will
feel
what
you're
off
balance
and
you'll
get
wise
or
cool
off
there.
Okay,
good
it'd
be
20
seconds
on
each
leg.
So
that's
how
you
want
to
change
leg.
Okay,
we're
gonna
go
in
five
seconds,
three
two
and
let's
go
so
right
leg
and
the
dumbbells
on
the
right
hand,
step
it
back
good
notice,
I'm,
nice
and
controlled
I'm,
not
rushing
these
movements.
A
Good
to
try
and
make
sure
you
do
the
same
amount
of
reps
on
each
leg.
So
if
you're
doing
six
on
the
right
leg
make
sure
during
six
on
the
last
or
not
seven
and
six
otherwise
you're
going
to
be
hot.
Okay.
Next
one
were
on
the
floor.
Okay,
so
chest
press
tricep
extension
in
five
seconds.
Three,
two:
let's
go
it's
a
chest:
press
tricep
extension!
Now
you
can
see
chest
press
tricep
extension.
Hopefully
you
will
get
just
so
chest.
Press
tricep
extension,
I
am
gonna,
have
to
move
you
guys
down.
A
A
Again,
keep
that
back
press
into
the
floor
like
we
did
in
that
warm
up
with
those
dead
bugs
perfect
and
we
sit
there
good
work
back
up,
I'm
gonna
leave
you
guys
there.
So
then
you
can
hopefully
see
me
there
bit
better
we're
gonna
go
into
that
split,
Romanian
deadlift!
Now
in
five
seconds,
three:
two
and
that's
go
so
shifting
the
hips
back,
pull
up
shave,
the
hips
back,
pull
up.
A
Good!
Last
one
for
me
to
even
out
good
perfect.
We
go
into
that
single
arm
row
next,
so
remember
trying
to
even
out
the
repetitions.
Even
if
you
go
a
couple
of
seconds
over,
we
got
five
seconds
three
two
and
let's
go
so
you're
like
in
a
bit
of
a
lunge
and
then
you're
gonna,
pull
back
with
that
elbow.
A
B
A
A
Good
last
two
for
me,
one
more
perfect
good.
We
get
a
little
rest
when
we
go
on
the
floor,
pull
the
leg
to
do
anyway.
Ten
seconds
chest
breasts:
triceps
in
five
three:
two:
let's
go
so
press
up
extension
back
down
press
that
back
into
the
floor
the
whole
time.
So
imagine
you're
pulling
your
belly
button
to
the
floor.
A
B
A
A
A
A
A
A
A
A
A
A
A
A
Okay,
so
we're
gonna
finish
with
two
moves:
one
is
a
prisoner
lunge.
Okay,
so
I'm
sure
you
print
the
lunge
you're
gonna
have
your
hands
behind
your
back
and
what
you're
going
to
do
is
step
and
step.
Okay.
If
you
want
to
be
hardcore,
you
could
jump
it.
Okay,
if
you
want
to
make
it
a
little
bit
more
cardiovascular
that
is
gonna,
be
moving
on
one
so
make
sure
you
hands
behind
your
back
opens
with
chest
more.
A
A
Okay,
we've
got
quite
a
few
of
these.
We
are
going
to
go
2016,
12
and
eight.
So
that
means
we
do
20
of
the
lunges
so
alternate.
That's
alternate
20
of
the
shoot
fruits
again,
alternis,
sixteen
sixteen
twelve,
twelve,
eight
and
eight
okay.
So
this
is
our
nice
little
finisher,
okay,
so
we're
gonna
go
in
about
20
seconds.
A
B
A
A
A
A
A
A
Good
and
rest
it
if
you're
still
going
carry
on,
try
and
finish
it,
give
you
them
in
a
little
of
45
seconds
to
get
them
done.
If
you
can,
since
that
this
is
in
your
own
time.
So
if
you're
on
the
eights
s5
and
see,
if
you
can
finish
the
eight,
it
even
gets
before
some
fantastic
try
and
power
through
that
last
bit
goes
quite
quickly:
the
eights
and
the
fours.
So
it's
just
designed
to
be
a
nice
elf,
gassy
finisher.
It
was
about
three
minutes
for
me
three,
just
a
bit
like
three
fifteen.
A
If
you
were
on
my
pace
but
we're
gonna
go
for
four,
so
you've
got
another
15
seconds.
A
Sorry
this
would
be
five
minutes.
I
did
415
not
that
much,
not
that
fast,
good,
three,
two
and
rest
it
there.
Okay,
so
that
was
your
five
minute.
It
will
sweat
you
finisher
yeah
good
and
we're
gonna
have
a
little
stretch,
stretch
reserch,
so
we're
going
to
come
into
a
pigeon
stretch.
These
are
my
sort
of
go-to
stretches
at
the
moment.
If
you've
done
my
classes,
you'll
see
that
sort
of
favoring
these
at
the
moment,
so
it's
really
sort
of
gets
in
there.
All
right
in
the
groin
feel
this
in
the
hip.
A
A
See
ya
good
just
to
sort
of
get
that
little
sweat
on.
So
it's
more
about
toning
up,
first
of
all,
so
working
on
form,
and
then
we
finish
with
that
sweat.
You
finisher
just
to
get
that
heart
reason
does
I
know
a
lot
of
you
like
to
get
a
nice
little
sweat
on
to
finish
good
we're
going
to
come
into
a
child
pose
so
knees.
Hip-Width
apart,
sit
back
on
your
heels,
push
the
palms
away.
A
Good
we're
gonna
do
one
last
stretch
called
a
scorpion,
so
gotta
stretch
the
shoulder
out,
so
we're
gonna
lie
flat.
Down
my
hand,
is
gonna,
be
outstretched,
so
my
left
hand
is
outstretched.
My
left
leg
is
gonna.
Come
across
my
body.
You
got
see
me
side
on
em
right
so
left
hand
left
legs,
gonna,
come
across
the
body
and
then
I'm
gonna
push
my
right
hand
into
the
floor.
Okay,
so
you
should
feel
a
stretch
through
that
shoulder,
okay,
so
pushing
into
the
floor
this
one.