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From YouTube: Gym Session - Core Blast with Lou H (19/01/21)
Description
Gym Session - Core Blast 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
We've
got
core
this
morning,
so
it's
gym
work
focusing
on
our
core,
my
name's,
louise,
yes,
raymond
fiona's,
here
good
morning,
fiona.
A
My
name
is
louise
caroline's,
here
I'll
just
go
through
the
disclaimer,
so
this
workout
is
intended
for
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions,
please
consult
your
doctor
before
you
start
online.
Workouts
are
a
little
bit
harder.
So
please
take
time
out
if
you
need
to
neither
myself
nor
two
rivers,
except
any
responsibility
for
any
injuries
caused
in
this
workout
and
enjoy
your
workouts,
suzy
and
helen.
Are
here
well
done
good
morning
my
two
p
bits
of
furniture
here
every
morning.
It's
fantastic!
Thank
you!
Okay!
A
So
here
we
go
core
work.
What
have
we
got
in
store
today?
Let's
have
a
look.
Shall
we
yes
thumbs
up?
Let's
do
this.
If
you've
got
a
broom
or
a
long
pole,
then
we're
going
to
start
off
with
warming
up
the
shoulders,
the
obliques.
So
if
you've
got.
A
A
We
need
to
get
warm
up
first,
so
twisting
right
round.
I
want
you
to
suck
the
belly
button
in
your
glutes
are
already
switched
on
now.
Let's
lift
it
up
just
in
line
with
your
your
crown
of
your
head.
No
further,
not
yet,
let's
just
warm
up.
First.
A
If
you
haven't
got
anything
you
can
just
use
it
doing
big
circles
right
round.
A
A
Right
team
ready
shall
we
get
going
so
we're
gonna.
Do
super
sits
this
morning.
That
means
we're
going
to
do
two
exercises
back
to
back
still
working
the
call,
but
we're
going
to
good
morning
sharon
nice
to
see
you
but
they're,
two
different
ones,
so
that
we
can
keep
going
I'll
show
you
the
exercises,
show
you
what
you
need
to
get
ready.
So
if
you've
got
anything
that
can
stand
up,
I
don't
know.
A
Maybe
you've
got,
I
wouldn't
say
a
vars,
because
you
might
knock
that
over,
but
something
similar
to
that
that
can
stand
upright.
What
we're
going
to
do
is
over
the
top
over
the
top
we're
going
to
keep
going.
So
that's
your
first
exercise,
then
I
need
you
to
grab
two
late
late
light
dumbbells
we're
going
to
flip
over
and
we're
going
to
go
into
plank
position
and
you're
going
to
lift
the
weight
up
in
front
of
you.
This
can
be
done
with
or
without
weights.
A
A
Leg
raise
over
and
then
two
light
dumbbells,
so
we
can
flip
over
straight
into
the
plank.
Are
you
ready
so
we're
going
to
do
20
of
each
to
start.
A
Working
those
compound
muscle
groups,
that
means
we're
going
to
be
working
more
than
just
your
core
we're
going
to
be
working.
The
obliques
your
quads
are
going
to
come
into
play
and
the
glutes,
so
hands
are
just
facing
your
your
toes
elbows
are
nice
and
bent
and
pointing
behind
you
really.
Let's
go.
A
A
Last
one
hug
it
in
good
morning,
jill
okay,
flip
it
over
straight
into
your
plank
with
your
light
plates.
Now
you
can
do
this
on
your
knees
or
your
toes
make
sure
that
your
shoulders
are
over
your
hands
so
that
you
push
your
weight
forward.
We're
engaging
the
lower
abs
here
suck
the
belly
button
in,
I
know
always
say
that.
A
A
A
A
A
Breath
roll
the
shoulders
so
in
between
each
sets.
We
do
allow
ourselves
a
tiny
break,
because
that
allows
the
muscles
the
oxygen,
the
blood,
to
get
back
to
those
muscle
groups
so
that
we
can
go
again,
no
point
just
hammering
it
out,
you
lose
form,
you
lose
technique
and
you're,
not
getting
the
best
out
of
the
workout.
A
A
Halfway,
twelve
four
to
go
come
on
stay
with
me.
A
A
A
We
drop
the
sets.
We
bring.
A
A
A
Have
a
quick
drink:
oh
I'll,
explain
to
you
what
we're
going
to
do
now,
so
two
new
exercises
supersets
same
again:
high
reps,
bringing
them
back
down
again
and
the
reason
why
we
do
that
is
to
overload
those
muscle
groups
so
that
you
feel
that
burn
because
feeling
that
burns.
That's
when
you
know
you're
starting
to
work,
I'm
going
to
use
a
heavy
weight
to
hold
on
to
now.
You
might
not
have
that
you
might
need
to
hold
on
to
the
bottom
of
a
chair
or
a
table
I'll
demonstrate
what
I'm
talking
about.
A
A
A
Okay,
so
that's
an
option.
Our
second
exercise
grabbing
your
light.
Dumbbell
we're
going
to
pick
the
feet
up
so
that
you're
in
a
v-sit
without
the
legs
straight.
The
legs
are
bent
and
we're
going
to
do
overhead
press.
So
you
got
to
keep
your
balance
money
climb
all
right
team
we're
ready
to
go
so
we're
going
to
do.
A
A
Last
one
hug
it
in
I
have
to
say
out
of
all
the
gym
sessions
that
I
do
during
the
week
core
is
the
one
that
gets
me.
I
feel
it
for
about
three
days
later
and
feel
different
parts.
So
I
know
it's
working
or
I
don't
do
enough
of
it.
So
thank
you
for
joining
me.
Thank
you
for
making
me
do
these
things
right,
lift
your
feet
up.
If
you
can
option
keeping
them,
grounded
we're
gonna,
keep
the
elbows
tucked
into
the
ears
and
you're
just
gonna.
A
Do
an
overhead
light
press
for
16.:
let's
go
16
15.
14.,
so
your
top
half
of
your
body
is
moving,
which
means
you
have
to
engage
that
core
to
keep
your.
A
A
A
A
A
A
A
A
A
A
Well
done
team
right.
What
we're
going
to
do
now
is
it's
renegade
row,
you
you
need
your
heaviest
weight,
that
you've
got
we're
going
to
be
working
the
core,
but
we're
also
going
to
use
other
muscle
groups.
So
it's
a
compound
exercise
where
we
have
to
engage
the
core
because
it's
nice
and
heavy,
so
I'm
gonna
choose
a
bigger
dumbbell.
A
So
on
your:
if
you've
got
a
bench
or
your
chair,
hands
flat
to
the
floor
flat
to
the
top
of
the
bench,
I've
got
one
leg,
that's
long
and
straight.
Let
me
push
this
forward
a
bit.
A
So
the
the
leg-
that's
the
arm,
that
the
side
that
I'm
working,
that
leg
is
back
long
and
straight
leaning
into
it,
so
that
my
shoulder
is
over
my
arm
and
the
arm
is
straight.
A
If
you
haven't
got
very
heavy
weights
or
if
you've
got
kettlebells,
it's
another
option,
get
your
heavy
kettlebells
or
double
up.
If
you
can
grab
two
weights
at
the
same
time,
you're
gonna
feel
it
okay,
so
we're
gonna
be
working
nice
and
smooth
and
controlled.
I'm
not
looking
for
jerking.
If
you've
gone
to
jerking,
then
you've
gone
too
heavy
drop
one
weight
pick
it
up
nice
and
smooth,
so
that
belly
button
has
to
really
be
sucked
in
okay.
A
Couple
more
three:
two
one
lovely
switch
it
over
other
side.
So
we're
going
to
overload
the
work
on
the
core
we're
going
to
go
straight
into
the
other
side.
A
Let's
go
team,
so
I've
moved
sorry
before
we
start
I've
changed
leg
position
the
leg!
That's
the
side
that
I'm
working!
That
leg
is
long
and
straight
back.
Take
a
look,
my
spine's
long
and
straight
and
pushing
the
tailbone
up
to
the
ceiling
leaning
forward
into
it.
Sucking
the
belly
button
in
okay.
Let's
go.
A
A
So
we're
going
to
change
work,
the
obliques
starting
on
one
side
coming
over
the
top
over
to
the
other
side.
Now
goal
is
to
keep
the
hips
and
the
shoulders
facing
forwards.
We're
working
obliques
down
the
side
here
again
belly
button,
nice
and
tight
might
start
like
to
start
in
round
one,
because
we've
got
more
rapes.
A
A
A
Two
nice
put
it
down:
yes,
sharon,
yes,
I
know,
does
hurt
okay,
so
we've
done
one
set
of
the
new
set
of
exercises
back
to
our
renegade
robes.
A
A
A
Yeah
shake
it
out
good
all
right
over
the
top.
A
A
Two
last
one
beautiful
bring
it
down
rest.
A
A
Drop
the
rate
weights
down
the
reps
down
one
leg
back
last
time:
we
do
these
nice
and
strong
eight,
please,
let's.
A
A
A
A
A
A
A
Okay,
new
set
of
exercises
you
need
a
plate
of
you've
got
doesn't
matter.
If
you
don't,
we
can
use
a
dumbbell
and
you
need
a
set
of
dumbbells
as
well,
so
a
set
of
dumbbells
and
a
plate.
A
Okay,
two
exercises
we're
gonna
superset
two
different
exercises.
First,
up
with
your
dumbbells,
we've
got
dead,
bugs
yeah
dead,
bugs
right,
so
heaviest
plates
or
dumbbells.
You've
got
lying
down
flat
to
the
floor;
push
them
up
to
the
ceiling,
hold
them
there,
bringing
up
the
feet
so
that
the
feet
are
in
a
tabletop
position.
So
that
means
your
feet
are
in
line
with
your
knees.
A
So
opposites
now
you
can
toe
tap,
bring
your
toes
down
and
you
can
also
just
keep
your
plates
above
your
head.
If
that's
too
much
try
it,
you
might
surprise
yourself.
Okay,.
A
A
A
A
A
A
A
A
A
Okay,
if
you
can
go
heavier
with
your
weights
in
this
last
set
only
got
10
reps.
Here
we
go
so
plates
above
your
or
out
in
line
with
the
shoulders
bring
the
legs
up.
Here
we
go.
A
A
A
Gently
walk
your
feet
towards
your
hands:
hold
it
there
for
a
couple
of
seconds
until
you
get
your
hands
underneath
your
toes
hold
it
there.
So
you
eyeline
your
heads.
Looking
at
your
your
knees
and
gently
roll
up
head
coming
up
last
roll
the
shoulders
back,
take
a
deep
breath
in
just
rotate
side
to
side
and
then
give
yourselves
a
big
round
of
applause.
Everyone
well
done!
Thank
you
for
coming
this
morning,
good
morning,
maria
I'm
back
at
12
o'clock
for
legs,
bums
and
tums.
A
If
you
want
to
join
me,
it's
only
half
an
hour.
Otherwise,
back
tomorrow
for
shoulders
and
biceps
my
favorite
day
enjoy
the
rest
of
your
day.
Don't
forget
to
get
some
protein
on
a
shake
or
bar
pleasure,
susie
good,
to
see
you
again
and
obviously
lots
of
liquid
to
replenish
and
replace
well
done.
Team.