►
From YouTube: Gym Session - Back and Triceps with Lou H (25/01/21)
Description
Back and Triceps 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
Give
me
a
thumbs
up
alright,
so
my
name's
louise
and
this
morning's
gym
session
is
backs
back
and
triceps,
so
we're
working,
two,
a
small
muscle
group,
the
smallest
muscle
group
and
the
most
important
really
back
so
we're
gonna
do
alternating
exercises
so
that
you've
got
a
chance
to
recover
good
morning.
Helen
yay,
we're
in
week
four.
How
are
you
did
you
have
a
good
weekend?
A
Hope
so
was
lovely.
I
think
everyone
was
out
last
yesterday,
good
morning,
susie
good
morning,
quick
run
through
of
the
disclaimer
this
workout
good
morning
debbie
morning
morning,
the
disclaimer,
so
it
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
stop.
If
you
need
to,
and
neither
myself
nor
two
rivers
except
any
responsibility
for
any
injury
sustained
during
the
workout
good
job
right
then,
let's
go.
A
We
need
to
start
just
get
ourselves
a
little
bit
warm
because
it
is
freezing
cold
and
then
we
can
work
out
more
efficiently
great
weekend,
but
board
of
lockdown.
Yes,
I
know
I
know
I
know.
But
what
can
we
do?
We
just
have
to
keep
going,
keep
going
and
we'll
get
through
it
we'll
get
through
it.
Okay,
team,
let's
get
started
so
rolling
those
shoulders.
A
A
A
Feel
for
you
definitely
definitely
okay,
good
job.
Let's
roll
those
ankles
roll,
the
wrists.
A
A
Thighs
how's
that
feel
all
right
stretch
the
hamstrings
so
push
the
bottom
back
good
morning.
Marilyn
push
the
bottom
back.
Nice
deep
stretch
come
up
to
standing
other
side.
A
Okay,
how
do
you
feel
ready
to
go?
Okay,
so
we
got
exercise
does
help
it
does
help.
Absolutely
we
have
got
sets
three
sets
good
morning.
Gareth
three
sets
and
we
start
off
with
highest
reps
highest
weight
and
we
drop
it
down.
The
first
exercise
we're
going
to
do
this
morning
is.
A
With
a
light
plates
like
dumbbells,
okay,
so
roll
those
shoulders
back,
feet
are
just
outside
we're
going
to
bring
the
arms
out
in
front
and
then
you're
going
to
take
them
right
over
the
top.
Bring
them
out
in
front
so
forward,
raise
in
line
with
your
shoulders
and
then
over
in
line
with
your
crown
of
your
head.
Knees
are
soft,
twisting
it
right
round,
so
warm
up
range,
a
nice
light
weight,
twisting
it
right
round.
A
A
A
A
Good
keep
that
going
and
then
put
the
weights
down
roll
the
shoulders.
That's
round
one!
Okay,
if
you
have
a
higher
set
of
weights,
pick
them
up
if
you
haven't
stay
with
the
same
one
stay
with
the
same
number
of
rips,
so
stay
with
12..
A
Otherwise
we
drop
down
to
10.,
so
we've
got
a
forward
raise
and
then
a
full
moon.
So
in
line
with
your
shoulders
twisting
right
round
over
the
top,
that's
it
full
moon
and
forward
raise
right
over
the
top
controlled.
You
want
to
control
it
back
down
to
your
thighs
so
that
you're
doing
the
work.
Don't
let
gravity
do
it
for
you?
A
A
Three
good
good
two,
so
I've
bent
my
knees
so
that
I
can
tuck
my
tailbone
under
slightly
last
one
keeping
that
base
nice
and
strong
good,
bring
it
right
down
compound
exercise.
So
that
means
the
opposite
muscle
group
and
we're
just
going
to
do
some
shoulder
shrugs.
A
A
If
you
need
to
just
stretch
it
off,
do
that,
because
the
idea
is
to
get
the
blood
and
the
oxygen
back
to
those
muscles
that
have
just
been
worked
so
that
they
are
ready
to
do
another
strong
push
go
at
it
good
morning,
kate.
So
let's
do
that
again.
If
you've
got
heavier,
let's
go
heavier,
but
we
drop
the
rips.
If
you
haven't
stay
with
12.
so
this
round,
we
do
eight
rips
forward
raise
overhead.
A
I
am
going
to
start
so
I'm
going
to
make
sure
that
my
my
base
is
nice
and
strong.
Now,
because
I
know
this
is
going
to
be
a
little
bit
harder
than
the
other
rounds.
Are
we
ready
so
forward
raise
in
line
with
your
shoulders
and
then
twisting
it
right
around
again
forward
raise
sucking
that
belly
button
in
straight
over
again
forward.
A
A
A
It
builds,
helps
increase
bone
density,
especially
as
we
age
and
that
diminishes.
So
the
same
effect
is
going
for
a
run.
You
will
help
build
that
bone
density
that
helps
reduce
osteoporosis
and
especially,
as
you
start
hitting
those
menopause
years.
This
is
fantastic
for
you,
so
it's
important,
even
if
you
just
do
10
20
minutes
a
day
three
times
a
week
or
you
know
three
to
five
times
a
week.
20
minutes
it's
gonna
benefit
right.
We
finished
those
sets.
So
let's
move
on
to
the
triceps,
so
smallest
muscle
group,
that's
in
the
body.
A
We
often
neglect
it.
It's
those
bingo
wings.
Let's
do
some
work
on
them.
First,
up
we've
got
two
back
to
back.
We've
got
skull
crushers.
So
what
you
need?
You
can
do
this
on
the
floor,
I'll
demonstrate
on
the
floor.
A
Anything
that
you've
got
with
height
is
better
than
doing
it
on
the
floor.
But
if
you
haven't
hands
facing
towards
your
your
feet
and
that
you
want
to
be
bending
your
elbow.
Okay,
even
if
it's
just
a
tiny
little
movement
you'll
feel
the
burn,
especially
after
doing
the
skull
crushers
right.
So,
let's.
A
Picking
it
up
okay,
nice,
deep
breath,
let's
go
so
starting
here,
we're
going
to
push
it
up
over
the
top
I'm
going
to
allow
it
to
go
past,
the
top
of
the
bench
pulling
it
back
up
back
down
to
my
abs.
Let's
carry
on
so
right
now.
I'm
making
sure
that
my
feet
are
planted
flat
on
the
floor.
Smaller
the
back
pushed
into
the
bench
and
I
can
feel
a
nice
burn
starting.
I
am
in
my
tummy,
but
essentially
I'm
working
the
triceps.
A
That's
the
beauty
about
doing
these
workouts
you,
you
don't
just
target
one
muscle
group,
others
will
be
assisting
as
long
as
you
maintain
your
form.
You
will
get
that
workout
in
the
tricep.
Keep
that
going.
A
A
A
Now
we
want
to
feel
that
burn
fingers
facing
towards
your
knees
feet
just
in
front
of
you.
You
can
take
them
out
further.
That
makes
it
harder
if
you
want
to
put
a
plate
on
your
legs,
that
makes
it
harder
skill
ready.
Let's
go
20
10
18
17,
so
it's
a
bit
of
a
cardio
one.
We
want
to
feel
that
burn.
We
want
to
get
it
there.
That's
it!
You've
got
15
14.,
make
sure
if
you're
on
the
bench
or
net
and
on
your
couch
make
sure
your
bottom
is
right.
A
A
Well
then,
team
round,
one
done
good
morning:
triceps
who's
joined
us
mary
good
morning,
mary
good.
Let's
do
that
again
now
I'm
going
to
go
up
with
my
weights,
but
I'm
going
to
drop
my
reps,
so
drop
them
down
to
10,
go
up
with
the
weights
start
off
with
those
swell
crushes,
bring
it
round
to
the
side.
If
you're
on
the
floor
make
sure
you
bring
it
up
safely,
so
you
bring
it
onto
your
chest
and
then
bringing
it
up.
A
A
A
A
Okay,
so
I
was
thinking
about
this
last
night
about
keeping
sane
through
lockdown,
like
you
said
helen
and
there's,
there's
four
or
five
things
that
you
need
to
try
and
maintain
water.
You've
got
to
keep
drinking
water
all
day.
You've
got
to
look
at
your
diet.
A
Doing
your
workouts
is
perfectly
good,
but
it's
the
diet
that
counts.
Having
an
80.
20
ratio
is
perfect.
That
means
twenty
percent
naughty.
Eighty
percent
healthy.
You
need
to
make
sure
that
you're
sleeping
well.
Okay,
that's
gonna
help
with
the
mental
mental
side
of
of
of
staying
in
lockdown.
So
we've
done
water.
We've
done
food.
We've
done
sleeping
exercise
at
least
three
to
five
times
a
week,
keep
even
if
it's
just
going
for
a
walk,
even
if
it's
just
doing
a
couple
of
weight
workouts.
A
A
A
A
A
Twenty
14
13,
quick
as
you
can
that's
it
moving
the
elbows
hinging
at
the
elbows,
not
thrusting
the
hips,
six,
five,
four,
three:
two
one
good
job
roll,
the
shoulders:
that's
it
triceps
one
arm
across
the
front,
well
done
and
the
other
side.
A
Hold
on
devi
good
job,
good
good,
let's
have
a
look
at
doing
the
tate
press.
Okay,
if
you've
got
different
six
weights,
then
I'm
going
to
use
them
now,
I'm
going
to
start
off
with
light
to
demonstrate
how
this
this
one
is
done,
we're
going
to
bring
it
the
weight
in
front
of
you
and
then
around
to
the
to
parallel
to
the
floor.
So
weight
comes
in
front
of
you
around.
You
will
start
to
feel
this
between
your
shoulder.
Blades
so
have
a
look.
My
elbows
are
nice
and
high
over
the
top.
A
A
A
Three
squeeze
it
squeeze
it
two
nice
last
one.
Now
we're
going
to
put
one
weight
down
and
we're
going
to
do
an
overhead
for
our
triceps.
So
we
work
in
the
back
now
we're
going
to
switch
to
the
triceps.
So
coming
straight
back,
you
like
that.
Oh
good!
So
have
a
look.
It's
coming
right
down
to
the
base
of
the
neck
single
arm,
tricep,
bending
at
the
elbow.
I
want
to
try
and
keep
this
elbow
right
in
my
ear,
so
you
might
want
to
just
assist
it
gently
holding
your
arm
here
and
raising
it.
A
A
A
A
A
A
Good
morning,
maggie
nice
to
see
you
good
morning,
melissa
it's
a
beautiful
morning!
So
after
this
you
need
to
get
out
and
get
some
fresh
air
go
for
a
nice
walk
yep!
That's
the
that's
the
plan
all
right
last
round
with
these
tate
press.
So
I'm
going
up
up
to
five.
So
only
one
kg
up
and
we're
gonna
drop,
the
rips
down
to
eight
starting
position
go
if
you
can
go
up
otherwise
stay
on
your
rips
for
12.
A
A
A
A
A
A
So
that's
going
to
really
fatigue
you're
already
fatigued
back
muscles.
A
A
A
Okay,
we're
going
to
do
triceps,
give
those
muscles
a
a
break,
so
heavier
weights
overhead
press.
Now
this
one
you're
going
to
do
a
forward
raise
and
a
full.
A
A
Four,
I
forgot
what
it
was
called
had
a
mental
block,
but
it's
a
halo
circle
right
now.
Halfway,
keep
it
going
core
is
tight.
Glutes
are
on
five
more
so
forward,
raise
around
the
front
back
and
nice
and
controlled
back
down
to
your
thighs
forward.
Raise
alternating
your
direction,
three
to
go
police
team.
A
A
A
Good
back
to
our
single
arm
side
raises:
can
you
go
heavy?
I
can,
let's
see
how
we
cope
ten
reps,
so
one
out
to
the
side
ready,
let's
go!
Take
it
up.
A
A
A
A
A
A
A
A
A
A
Okay,
new
exercise
work
in
the
back
again
heavy
weights.
If
you
can
we're
going
to
come
down
to
the
floor
so
on
your
knees
or
your
toes,
if
you
so
the
options
are
there.
What
we're
going
to
do
is
single
arm
rows
so
really
concentrating
on
the
middle
of
the
back,
concentrating
on
bringing
that
weight
up
in
line
or
up
to
your
ribs
elbow
going
right
up
to
the
ceiling
while
we're
doing
that
we're
working
the
core
as
well.
A
A
A
A
So
we've
done
one
exercise,
we'll
swap
it
out
so
that
we
that
those
muscle
groups
have
a
little
chance
to
to
rest
and
what
we're
going
to
do
is
a
side
raise
you're
going
to
do
an
upright
row
and
we're
going
to
go
into
a
fly
but
we're
from
kneeling
position,
which
means
it's
it's
harder
to
balance,
so
you're
engaging
more
muscle
groups,
we're
going
to
start
off
with
light
medium
and
heavy
same
with
the
ribs.
A
A
A
A
So
another
option
that
you've
got
is
to
use
the
side
of
your
bench.
It's
the
same
thing
you're
still
working
the
core
as
well
as
the
that,
your
back.
So
if
you
have
a
coffee
table
or
a
the
side
of
your
couch
same
thing,
so
we
can
either
do
them
in
plank
position
like
we
did
in
round
one.
A
Okay,
so
coming
back
to
our
other
set
of
exercises,
the
metabolic
set,
where
we
have
upright
rows
high
fly
and
the
bicep
curls.
Let's
do
it
here.
We
go
high
flight.
We've
got
10,
10,
reps,
upright
row,
bicep
curl,
keep
it
going
high
fly
upright
row,
biceps.
A
A
A
A
A
A
A
A
A
Okay,
so
what
I
say
every
time
we
do
a
nice
gym
session
is
to
get
some
protein
on.
That
could
mean
some
peanut
butter
on
a
rice
cake
that
could
mean
some
salmon
on
with
with
poached
eggs
for
lunch.
Yep
enjoy
the
rest
of
your
day
team,
I'm
back
tomorrow,
it's
core
weighted
core
in
the
gym.