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From YouTube: Gym Session, Leg Day with Lou H (29/01/21)
Description
Gym Session, Leg Day 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
Ready
for
some
hit
training,
yeah
it'll,
be
over
before
you
know
it
yep.
All
you
have
to
do
is
not
think
about
it.
Just
do
it
just
do
it
yeah
my
name's
louise.
This
is
hit
training
this
evening
good
evening.
Gemma
welcome
along
hit
training,
high
intensity
interval,
training
short
sharp,
bursts,
designed
to
get
the
heart
rate
up
and
keep
it
up
there
for
a
short
period.
A
So
that's
all
you
have
to
think
about
mind
over
mata
know
that
it's
just
for
a
short
little
time
and
then
kickstart
that
fitness
kickstart
that
metabolism
for
the
weekend,
all
right,
wait
for
you,
graeme,
okay,.
A
Right
team,
so
let
me
just
read
through
the
disclaimer
evening:
andrea
welcome
along
this
workout
is
intended
for
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions,
please
consult
your
doctor
before
you
start.
If
you
feel
faint
or
unwell,
please
stop
immediately.
A
Online
workouts
are
a
little
harder,
so
please
take
care.
Neither
myself
nor
two
rivers
accept
any
responsibility
for
any
injuries
sustained
during
the
workout
right
friday,
night
friday
fun.
What
have
we
got
planned
right?
We've
got
to
warm
up
evening.
Susie,
yes,
you've
come
to
join
us.
Nice
missed
you
this
morning.
A
That's
okay,
you're
in
there
this
evening,
nice,
so
we've
got
a
warm
up
and
then
we've
got
the
main
meal.
Yeah
warm
up
is
just
two
exercises.
One
is
a
core
and
one
is
a
pulse
razor,
so
we
get
the
heart
rate
up
and
they're
two
different
times,
so
we're
gonna
go
up
the
ladder
and
come
down
the
ladder.
25
20
25,
30
35
up
to
40,
and
then
we
come
back
down
again
and
that's
your
warm-up.
A
So
the
warm-up
is
explosive,
jacks
or
jumping
jacks
paired
with
shoulder
tip
planks,
which
you
can
do
on
your
knees
as
well.
Make
sure
that
your
weight
is
over
your
shoulders
when
you
do
it,
no
bumps
in
the
air.
I
can't
see
you,
but
I'm
going
to
be
asking
you
if
no
bums
in
the
air,
so
touching
your
shoulder
plank
position
as
fast
as
you
can
right.
That's
for
my
knees
in
case.
I
need
it
all
right
team
ready
to
go.
A
Three
two
one
stop
come
on
down
that,
so
this
one
is
25
seconds
shoulder
tap
three
two
one
go
so
you'll
notice.
My
weight
is
over
my
hands,
I'm
locking
in
the
core
nice
and
tight
eye
line.
Looking
just
in
front
of
me,
you
got
10
seconds.
Keep
it
going,
keep
it
going
shoulder
tap,
shoulder
tap,
shoulder
tap
five
seconds.
A
A
A
A
A
A
B
A
A
A
A
A
Matrix
normally,
the
matrix
are
usually
20
seconds.
Each
I've
adjusted
that
tonight
and
it's
30
seconds.
So
we
start
with
one
exercise.
We
bolt
on
another
exercise
back
to
back
until
you
get
four
in
a
row,
so
at
the
top
you'll
be
working
for
two
minutes
flat
out
four
different
exercises
which
are
in
our
squats
pop-ups.
A
Remember:
pop-ups,
it's
onto
the
surfboard
and
then
you
come
up
either
side.
Alternating
down
to
the
floor
chest
to
the
floor.
Come
up
now
option
you
can
go
one
leg
at
a
time,
bring
yourself
down
up
one
leg
at
a
time.
That's
your
finishing
position,
so
you
can
do
it
pop-ups
we
have
crucifix
plank
so
lock
in
the
core.
Arms
are
long
and
straight,
and
you
want
to
try
and
get
out
as
far
as
you
can,
with
your
hands
push
your
weights
over
no
bums
in
the
air.
All
right!
A
A
A
Right
team
10
seconds
in
out
squats,
so
knees
in
knees
out
four
seconds,
come
on
down
three
two
one:
let's
go
so
he's
in
these
out.
I
want
you
to
get
nice
and
low.
Have
a
look
at
my
back
long
and
straight
pushing
the
tailbone
out
should
feel
a
nice
little
burn
come
in
15
seconds.
Keep
it
going.
If
you
want,
you
can
add
some
arms.
A
A
A
A
A
A
A
B
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
Three
two
one
drop
all
right:
one
left
we
finished,
there's
the
finisher
at
the
end,
yep
of
course,
30
seconds,
180
30
turns
we
go
in
four
three.
Two,
let's
go
finish
this.
A
A
Team
and
stop
well
done.
Okay,
15
seconds
recovery.
We
have
six
rounds
of
15
seconds,
sprints
hot
hands,
so
let's
plank
bring
the
hand
up
to
the
ribs
sprinter.
First,
three
two
go
only
15
seconds,
so
agility,
sprints
side
to
side,
there's
always
the
finisher.
You
know
that
five
seconds
three
two
one
stop
come
down
to
the
floor,
not
much
recovery.
A
A
A
A
A
C
A
A
Right,
how
is
that
not
too
bad
want
some
more.
You
want
some
more
okay.
We
can
do
that.
We've
got
another
matrix,
but
it's
different
exercises
and
it's
only
20
seconds.
So
we've
done
the
big
one.
The
hard
one
is
out
the
way
20
seconds,
but
the
same
format
where
we
add
on
add-on.
So
we've
got
four
in
a
row
and
then
we
come
back
down
again
and
that's
it.
Job
done.
A
A
So
down
nice
and
low,
but
I
want
you
to
lift
your
heels
up,
so
we
work
the
inner
thighs
outer
glutes.
That's
number
two
number.
Three
three
pulses
three,
two
one:
half
burpee
three,
two
one
throw
the
legs
back!
That's
number
three
and
number:
four
squat
kick
so
feet
wider
than
the
hips
come
on
down.
Kick
okay,
so
they're
not
incredibly
complicated,
so
you
can
smash
them
out
and
that's
the
idea
smash
them
out,
get
that
heart
rate
up
and
you
keep
it
keeping
it
up
for
the
whole
time
ready.
A
A
A
A
A
A
A
B
A
A
A
A
A
A
A
A
C
A
A
A
A
So
we
have
done
core.
I'm
just
going
to
turn
that
off.
We
have
done
some
core
within
the
within
these
the
hit
training.
But
let's
come
down
to
the
floor
and
just
do
a
few
more.
A
A
A
A
A
A
A
A
A
A
Walk
your
feet
in
towards
each
other,
so
that
your
hands
are
around
your
ankles
or
underneath
your
toes
drop,
your
head,
looking
at
your
knees
and
then
slowly
roll
yourself
up
vertebrae
by
vertebrae,
nice
and
slowly,
roll
the
shoulders
back,
give
yourselves
a
big
round
of
applause.
Everyone
well
done!
Thank
you
for
joining
me.
That's
week,
four
next
week
we'll
be
back
for
more
fitter
stronger
because
we
worked
hard
this
evening.
A
All
right
enjoy
your
weekend,
I'll
be
back
on
monday
for
some
more
gym
work
enjoy
your
weekend
good
night.
Everyone!
That's.