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From YouTube: HIIT and Core with Lou H (29/01/21)
Description
HIIT and Core 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
Yep
so
leg
day
gym
session,
my
name's
louise,
this
workout
is
intended
for
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions,
please
stop
consult
your
doctor
if
you
feel
pain
or
discomfort
stop
other
and
also
good
morning,
helen.
Neither
myself
nor
two
rivers
take
any
responsibility
for
any
injury
sustained
during
the
workout.
A
Enjoy
your
workout
good
morning,
tracy
good
to
see
you
this
morning,
wow,
okay,
so
legs
today
we're
gonna
focus
on
the
calf
we've
done.
Quads
we've
done
hamstrings
exercises
over
the
last
couple
of
weeks
and
we've
neglected
the
calves.
So
I've
got
a
couple
of
nice
little
exercises
that
will
help
with
those
good
morning
helen,
but
first,
let's
get
warmed
up.
Let's
get
stretched
out
so
just
marching
on
the
spot
shoulders
back
good
good
start
to
lift
the
knees.
A
little
higher.
A
A
A
A
A
A
So
if
you've
got
a
table
or
a
bench
that
you
can
sit
down
on
and
we're
going
to
place
the
weight
on
your
thighs
and
we're
going
to
do
heel
lifts.
A
If
you
haven't
got
a
bench,
you
can
actually
sit
up
against
the
wall
and
do
this
that's
actually
harder.
So
what
I'm
going
to
do?
First
is
place.
The
weights
lightweight
high
reps
lifting
up
the
heels,
we're
working,
the
soleus
muscle
gastronomist,
the
two
muscle
groups
that
make
up
the
cough
sitting
up
tall
good
up
onto
the
tippy
toes.
A
Good
keep
that
going
so
we're
going
to
alternate
working
the
quads,
the
carbs
and
the
quads.
So
from
here
we're
going
to
work
the
quads
in
a
bulgarian
lunge
with
the
bulgarian
lunge,
four
more
three
more
don't
want
to
rush
it.
Keep
it
going
two
more
last
one:
okay
place
those
that
weight
on
the
floor
or
you
can
keep
hold
of
it
good
morning,
sally.
A
So
what
I'm
going
to
do
now?
In
the
the
hand
that
is
the
weight
has
in
in
the
hand
of
the
weight?
That's
the
leg,
that's
going
to
go
back
onto
the
couch
or
back
onto
your
bench,
and
then
I'm
going
to
take
a
step
forward,
so
I've
got
a
big
long
lens,
not
a
lunge.
I
want
this
knee
to
come
down
as
close
to
the
floor
as
I
can
got
my
hand
out
to
the
side.
Shoulders
are
back
to
for
balance.
A
A
B
A
We're
going
to
lift
the
heels
up,
let's
go
sitting
up
tall,
so
you
know
that
machine
in
the
gym,
where
you've
you've
got
it
up
against
and
you're
pressing
up.
This
is
essentially
exactly
the
same
thing,
but
it's
a
home
workout
if
you
haven't,
got
any
heavy
weights
sitting
up
on
the
wall
and
doing
this
will
do
the
trick
promise
you
keep
going
six.
B
A
There
two
last
one
good
work
place
him
down
all
right,
so
ready
for
the
next
round.
Either
side
with
the
bulgarian
lunch
take
a
leg,
a
step
forward,
pick
up
her
weight.
If
you
had
a
weight
in
the
last
round
and
let's
go
into
it
good
morning,
dave
all
right
here.
We
go
just
need
to
step
forward
slightly
so
make
sure
this
knee
is
tracking
in
line
with
your
hips.
A
A
Two
stay
down:
10
9,
eight,
seven,
six
check
that
knee
five.
Four
three,
two
one:
oh
nice,
deep,
shake
it
out
good
morning,
beth
wow,
nice,
nice
to
see
you
all
this
morning,
this
friday,
fantastic
friday
morning,
take
a
seat
up
against
the
wall.
If
you
haven't
got
a
bench
to
sit
on
or
a
couch
to
sit
on,
I'm
going
heavier
dropping
the
reps.
B
A
Okay
back
to
our
bulgarian,
because
we
haven't
done
enough
sets
of
those
we'll
keep
going
same
weight
other
side
this
time.
So
back
to
the
first
side,
check
everything's
in
line
shoulders
are
back
squeeze
the
shoulder
blades
together,
we've
got
12.,
so
this
is
working
the
quads
you're,
squeezing
the
glutes
good
morning
darren
good
morning,
diane.
A
B
B
A
Four
more
three,
two
last
one
well
done
shake
it
out
back
to
our
calves.
Now
this
next
exercise
is
a
little
bit
awkward,
but
it's
very
good.
If
you've
got
a
dumbbell,
a
barbell
sorry
grab
your
barbell.
If
you
haven't
and
you
have
a
a
broom,
everyone's
got
a
broom
going,
get
your
broom
and
we
can
do
this
one
together.
A
A
A
A
A
B
B
A
A
All
right
stretch
it
up
push
the
bottom
back.
That
should
feel
nice
and
switch
it
over.
So
we're
done
with
those
thank
goodness,
but
the
bulgarian
lunge
is
an
absolutely
brilliant
exercise.
You
can
do
it
anywhere.
You
can
do
it
with
or
without
weights.
You
just
need
a
couch
or
a
little
bench
or
a
chair
that
you
can
place
your
foot
up
on
awesome
right
back
to
these.
A
B
B
B
A
More
ten
good
put
it
down
shake
it
out.
Okay,
we're
going
to
come
back.
We've
got
one
more
set
of
those
compound
muscle
group.
Let's,
let's
go
into
a
new
one:
we've
done
farmers
walk
before
it's
when
you
have
two
dumbbells
or
plates
of
the
same
weight,
either
side
and
farmers
walk,
you'll,
see
people
walking
up
and
up
and
down
the
gym
or
you
can
even
practice
carrying
in
your
shopping,
make
sure
they're
both
the
same
weights
but
because
we're
doing
carves.
B
A
A
A
This
is
just
a
different
exercise,
something
new
to
do
to
try.
It
does
work.
You
can
definitely
feel
it
in
the
quads
good
morning
philippa.
So
what
we've
got
is
a
bar.
If
you've
got
a
broom
that
will
do
the
same
thing.
Overhand
grip
switch
the
glutes
on
come
on
down.
You
start
from
your
ankles
up
to
your
hamstrings
eyeliner.
Looking
in
front
tailbone
up,
go
oops
move
over
slightly.
A
B
A
A
A
So
my
feet
are
going
to
be
wider
than
the
hips
I'm
going
to
hold
the
goblet
squat,
the
goblet
underneath
my
chin
elbows
are
tucked
in,
and
I
want
to
come
down
so
that
my
bum
is
just
brushing
the
bench
and
then
I'm
going
to
sit
up
and
it's
not
a
up
and
down
up
and
down.
We
want
to
isolate
this
whole
area,
the
whole
posterior
chain.
We
want
to
feel
that
burn.
A
A
A
A
A
A
A
A
A
A
A
B
B
A
A
A
A
You've
just
missed
half
of
it,
but
don't
forget
you
can
catch
up
later
and
do
them
it's
leg
day.
It's
fantastic
friday
we're
going
to
do
some
side.
Lunges
bicep
curls,
we're
on
round
two.
So
we're
going
to
drop
the
reps
down
to
10
feet
facing
forwards.
Shoulders
are
back
ready.
Let's
go
10
push
the
bum
back,
keep
the
shoulders.
A
A
A
If
you
have
one,
if
you
don't
have
a
bar,
but
you
have
dumbbells
perfectly
good
too
so,
with
the
dumbbells.
A
I'll
do
I'll
do
one
of
each
it's
fine
morning,
darren,
okay,
so
feet
are
wider
than
the
hips
and
I'm
going
to
push
the
bum
back
coming
down,
keeping
that
spine,
long
and
straight
and
then
coming
up.
So
when
I
come
up,
I
squeeze
the
glutes
down.
Looking
in
four
just
in
front
of
me
and
come
up
again
should
feel
a
lovely
stretch
down
the
hamstrings.
A
A
A
A
A
A
All
right
team
back
to
deadlifts
round
two,
this
time,
I'm
going
to
use
the
ball
now
you
can
do
a
dead,
lift
with
an
overhand
grip
or
an
underhand
or
one
on
each
side
feet
wider
than
the
hips.
You
want
to
turn
out
the
heels
so
they're
facing
in,
but
the
toes
are
pointing
out
to
the
side
targeting
the
whole
posterior
chain,
the
quads,
the
glutes,
the
hamstrings
you'll,
be
squeezing
your
back
muscles
as
well,
and
the
chest
so
really
out
of
all
the
gym
session.
A
A
Okay
and
we
did
14
last
time,
so
let's
drop
it
down
to
12.
so
starting
position.
You
can
see
that
I'm
lifting
up
my
tailbone,
I'm
looking
just
in
front
of
me-
got
the
grip
push
the
tailbone
under
up
and
put
and
straighten
up
back
down
again
stretch
pushing
the
bum
up
using
your.
Even
your
inner
thighs
get
a
little.
A
B
A
A
Kettlebells,
so
this
is
working
your
calf
as
well
forward
lunge,
the
back
heel
is
lifted,
okay
and
coming
down
lifting
up
the
heel
and
back
up
again
straight
up
and
down.
A
A
Two
last
one
switch
it
over.
A
Go
so
this
just
adds
on
to
the
bulgarian
lodge
which
we
did
earlier.
You
should
feel
those
muscles
switch
on
quite
quickly
because
they're
already
fatigued
keep
it
going
four
more
well,
three.
A
Last
one
beautiful
put
them
down
all
right:
one
more
set
of
our
deadlifts,
I'm
going
back
to
the
dumbbells
grab
another.
Oh
I've
got
two.
A
A
A
B
A
A
Done
good
morning,
julie,
okay,
lovely
work
team.
Let's
bring
one
leg
over
the
top
bending
at
the
hips,
we're
going
to
go
down
towards
your
shins
push
the
bottom
back
stretch
it
out.
If
you
can
reach
down
towards
your
toes,
allow
your
head
to
look
at
your
knees
and
just
stretch
out
the
glutes
and
you'll
find
your
it
band
will
stretch
out
hamstring
hold
it
there
for
a
couple
of
seconds,
come
up
to
standing,
switch
it
over
other
side.
A
We're
going
to
go
into
a
runner's
lunge,
so
bringing
one
leg
in
so
that
it's
in
line
with
your
hands.
You
can
drop
your
knee
to
the
floor,
but
you've
got
a
nice
stretch
in
your
inner
thigh
eyeline.
Looking
just
in
front
of
you
and
just
hold
it
there
for
a
couple
of
seconds
switch
it
over
other
side.
A
A
A
B
A
Good
roll
up
to
sitting
feet
facing
each
other
bring
your
feet
in
towards
you
sitting
up
tall
and
then,
if
you
can
grab
around
your
toes
and
drop
your
chest
down
towards
your
feet,
it's
a
nice
inner
thigh
stretch
sitting
up
onto
the
tailbone
holding
it
there.
A
couple
of
seconds
sitting
up
tall
using
your
elbows.
Just
gently
push
your
knees
away
from
you
rocking
side
to
side.
A
All
right,
then,
give
yourselves
a
big
round
of
applause.
Thank
you
for
joining
me
this
morning,
I'll
be
back
this
evening
at
six
o'clock.
It's
hit
training
so
short,
sharp,
bursts
of
high
energy
high
impact,
which
you
can
adapt,
there's
something
for
everybody.
A
It's
45
minutes
we're
going
to
add
in
some
core
as
well
so
come
and
join
me
at
six
o'clock
this
evening.
Otherwise
have
a
wonderful
day,
don't
forget
to
get
the
protein
on
to
build
those
muscles
up
and
yeah
enjoy
the
rest
of
your
day.
Well
done
everyone.