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From YouTube: Body Conditioning with Hannah 19 May 2020
Description
Body Conditioning 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
C
B
B
Just
gonna
read
our
disclaimer
and
then
we
will
get
going.
So
please
note
that
the
following
workout
is
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
taking
with
online
workouts,
listen
to
your
body
and
stop
immediately,
if
you
feel
any
pain,
discomfort
or
ill
health
participation
is
at
your
own
risk,
and
even
myself,
nor
two
rivers
meet
measure.
Center
accept
any
responsibility
for
any
injury
sustained
for
undertaking.
These
exercises.
B
B
Good
gives
a
little
bit
comfy
keep
the
legs
a
little
bit
of
a
shake
yeah
we're
gonna
go
back
into
the
bottom,
awful
squat
again,
okay,
so
this
time
I
hold
the
bottom
of
a
squat,
but
we're
gonna
reach
up.
Okay,
so
just
reach
up
with
one
arm,
then
you're
gonna
reach
to
the
other
side.
Okay,
just
waking,
it
up
back
shoulders
upper
body
a
little
bit.
B
Think
it's
one
more
I
forgot,
which
side
I
started
on
good,
perfect
shake
the
legs
out
a
little
bit
good,
we're
just
gonna
open
up
the
hips
a
little
bit
so
we're
gonna
go
for
some
single
leg,
abductor
Rock,
so
you're
gonna
come
you'll
need
to.
If
you
start
on
both
knees.
You're
gonna
take
one
knee
out
that
one
leg
out
so
I've
taken
my
left
leg
out
to
the
side
hands
on
the
floor.
So
my
knee
is
in
line
with
my
other
foot
and
then
my
hands
are
in
line
with
my
shoulders.
B
B
C
B
Good,
perfect,
okay,
we're
going
to
come
into
some
plank
shoulder
taps,
not
shoulder
taps
plank
toe
taps.
That's
the
one
I
mean
so
I'm
going
to
show
you
side.
So
you
come
into
your
plank
position,
so
bum
down
not
up
here.
It
only
comes
up
where
you
reach
back
so
I'm
in
this
position.
I
reach
for
my
opposite
she'd
leg,
so,
whether
it's
the
shin
or
the
knee
we're
trying
to
focus
on
opening
the
shoulders
in
the
chest.
So
if
you're
feeling
of
pulling
your
hamstrings,
you
might
be
limited
in
your
flexibility.
B
B
B
She
has
to
get
the
heart
rate
going
as
well,
because
hey,
if
you
do
it
quite
fast,
it
does
get
quite
gassy
and
then
the
second
one
you
can
either
go
again.
I'll
show
you
side
on
even
from
the
need,
like
so
opposite
arm.
Opposite
leg
extend,
okay,
we're
trying
to
focus
on
waking
up
our
core
and
working
out
upper
backs.
So
if
you're
not
feeling
it
there
and
you're
not
doing
it
right
so
make
sure
you've
got
that
back
nice
and
flat
opposite
arm
opposite
leg.
B
Okay,
if
you
want
to
make
it
a
little
bit
harder,
come
onto
your
toes
I
like
so,
okay,
really
brace
that
core
keep
out
it
nice
and
tight.
Don't
twist
those
hips,
it's
the
one.
I
was
gonna,
say:
okay,
so
sometimes
Froome,
we're
gonna
start
with
walk
cats
in
three
two
and
let's
go
walk
outs.
First
of
all
so
20
seconds,
these.
B
B
B
B
B
Okay,
so
our
strength
ailment,
is,
as
so,
we're
going
to
do
a
little
body
first
and
then
we'll
work
on
upper
body
and
core
afterwards.
So
it
is
three
exercises
just
because
it's
easier
to
remember
to
break
it
down
into
threes.
So
we
do
forty
seconds
of
work.
Twenty
seconds
rest
before
our
next
exercise.
Okay,
so
our
leg
ones
are
gonna,
be.
If
you
have
a
wall,
perfect
I'm
gonna
show
you
I,
dunno
I
might
go
off
the
screen
a
little
bit.
B
I'll
show
you,
you
might
see
me
just
passed
my
flowers,
the
first
one
is
gonna,
be
a
wolf
sit,
you're
gonna
try
and
have
your
back
flat
or
flush
with
the
wall.
Okay,
you
may
not
see
me,
but
hopefully
you'll
see.
My
legs
should
have
moved
flowers,
so
my
legs
are
gonna,
be
at
90
degrees.
My
back
will
be
I'm,
leaning
forward.
Just
a
sheet
see
he
goes,
but
my
back
should
be
pressed
against
the
floor
and
my
legs
are
gonna,
be
a
nice
90
degrees,
okay.
B
So
that
means
that
angle,
okay,
if
the
lower
or
higher
it's,
not
good.
Okay.
We
want
that
in
90
degree
angle.
If
you
don't
have
where
you
are,
you
could
just
hold
the
bottom
of
a
squat
okay.
So,
like
we
kind
of
did
in
the
warm-up,
that's
why
we
were
sort
of
getting
the
effects
pride.
You
could
just
hold
it
there
if
you
want
okay,
so
that's
number
one
number
two
is
a
side
lunge
so
again
similar
to
what
we
did
in
the
warm-up,
but
it's
more
strength
based.
So
we
just
step
to
the
side.
B
Okay,
we're
gonna
do
with
this
one
single
leg:
we're
going
to
do
20
seconds
one
side
and
then
we'll
switch
halfway.
20
on
the
other,
okay,
just
be
even
out
to
side
lunges
and
then
last
but
not
least,
a
nice
good
old
glute
bridge
to
work
on
those
glutes
I'm
gonna
have
to
move
you
guys
again
lots
of
movement,
so
glute
bridge
just
remind
you
lined.
B
B
Your
glute
bridge,
those
are
your
three
lower
body
exercises
and
then
we
change
it.
We're
going
to
do
it
three
times
through
and
then
we'll
change
to
upper
body.
Okay,
so
hopefully
you're
nice
and
ready
as
I
said,
it's
gonna
be
40
seconds
of
work
and
then
and
then
20
seconds
rest
before
we
go
into
the
next
one.
If
you
can't
do
40
seconds
at
the
wall
set
all
the
squat
hold,
don't
panic,
you
can
either
do
20
shake
it
out
and
go
again
or
just
do.
B
If
you
can
only
do
20
30
seconds
just
see
what
you
can
do.
Okay,
just
see
ya
as
I
say
it
it's
entirely
up
to
you,
I'm
gonna
kind
of
I
reckon
you
might
just
see
me
like
that.
So
I'm
gonna
have
to
move
you
guys
a
little
bit
just
hopefully
you
can
see
me
get
the
gist.
If
you
see
me
disappear,
I'm
doing
my
wall
set
I'm,
not
just
cheating,
you
guys,
I
promise.
Okay!
So,
as
I
said,
we'll
sit
side,
lunge
and
glute
bridges.
B
B
Last
five:
three:
two
shake
it
out:
okay,
that
one
gets
that
hot
okay,
so
you'd
like
to
gonna
fill
up
Jenny
when
you
go
to
the
next
on
I've,
been
really
really
mean;
okay,
so
ten
seconds
rest
and
we
go
into
those
side
lunges.
In
a
20
seconds
on
you
today
we
go
in
three
two
and
let's
go
so
I'm
going
to
be
cut
off
a
little
bit,
but
you
get
the
gist
so
I'm
shifting
my
hips
back.
B
Rest,
it
bar,
so
that's
the
end
of
round
one.
We
go
straight
into
it.
No
rest.
We
rest
at
the
end
of
the
three
rounds.
I've
been
really
mean
today,
so
we
go
back
into
a
wall
sit
in
ten
seconds,
so
we're
going
to
get
a
nice
leg.
Burns
gonna
be
harsh
five
seconds
three,
two,
let's
go
so
the
only
rest
you're
getting
at
the
moment.
It's
just
the
20
seconds
between
each
exercise.
Okay,
we've
got
three
rounds.
This
is
round
two.
We
rest
at
the
end
of
the
third
round.
B
B
B
Doing
five
more
here,
three
two
and
change
like
the
other
side,
so
keep
that
chest
up
nice
and
to
shift
the
hips
back.
So
this
should
be
working.
The
glutes
in
the
thighs
are.
These
abductors
should
be
feeling
this
last
one
and
rest
it
there
good.
We
go
back
into
our
grief,
bridges
good,
give
the
legs
a
little
shake.
We
got
10
seconds
left.
B
B
Keep
breathing
15
seconds
ago
come
on
mom.
This
is
the
last
one.
You
won't
be
doing
this
again.
Ten
seconds
hold
tight
five
more
three
two
and
recover
oh
yeah
there.
Let
me
know
the
end
which
one
you
hate
the
worst
hit,
the
most.
What's
the
most
that
will
stick.
That's
me
every
time,
Gared
five
seconds
we
get
side
lunge
in
three
two.
Let's
go
so
step
to
the
side.
Ninth
big
step
shift
in
the
hips
back.
My
chest
is
up
to.
B
Good,
almost
there
another
five
seconds
last
one
good
rest:
it
going
bridges,
one
last
time
so
again,
nice
a
little
rest
after
this
okay
ten
seconds,
and
then
we've
got
our
40
seconds
of
glute
bridges
in
in
five
three
two
and
let's
go
so
lift
the
hips
squeeze
the
bum
slowly
lower.
As
I
said,
if
you're
feeling
this
in
your
hamstrings
or
the
back
of
the
legs
bring
the
feet
in
a
little
bit
closer,
we
want
to
feel
work.
Those
glutes.
B
B
Yes,
as
I
said
we're
going
to
go
onto
upper
body
next,
okay,
see
your
legs
are
bad,
get
a
nice
little
rest.
So
our
three
exercises
are
gonna,
be
an
eccentric
pushup.
So
these
are
really
good
for
helping
you.
If
you
are
struggling
with
your
push-ups
and
you
want
to
get
to
a
proper
press
up.
You
can
do
this
on
your
knees.
If
I
demonstrate
on
my
knees.
Well,
you
want
to
start
on
your
toes
and
then
push
up
on
the
knees,
but
you
want
to
come
down
as
slow
as
you
can.
Okay.
B
So,
if
you're
going
on
your
toes,
it
will
be
drop
to
the
knees
and
then
push
up.
If
you
do
find
that
too
much
just
concentrate
on
the
lowering
thing,
that's
where
you're,
building,
strength,
okay
and
then
drive
up
so
slow
down
and
then
drive
up.
If
you
can
go
from
the
toes
brilliant
control,
it
down
drop
to
the
knees
and
then
push
up.
Okay
exercise
number
two
I
keep
forgetting
Martin
I
extended,
Superman's,
okay,
so
next
one
is
gonna,
be
lying
flat
down.
B
We
go
down,
so
my
hands
are
gonna,
be
to
my
side.
I'm
gonna
come
into
a
Superman,
so
I'm
gonna
lift
my
chest
and
then
I'm
gonna
extend
my
arms
in
back
down,
so
lift
up,
extend
the
arms
in
back
down,
lift
X,
then
in
back
down.
Hopefully
that
will
make
sense
and
then
the
last
one
is
gonna,
be
shoulder
taps.
Okay.
So
we
in
our
plank
position,
you
can
come
to
knees
if
you
feel
that's
too
hard,
but
otherwise
you're
in
your
plank
position
and
touch
your
opposite
shoulder.
B
Okay
and
again,
the
idea
is
not
for
your
hips
to
move
okay,
so
I
don't
want
to
see.
That's
not
a
shoulder
tap.
Okay,
shoulder
tap
is
bracing,
that
core
notice,
there's
very
little
movement
in
my
hips
okay.
I
can
feel
that
in
my
stomach
muscles
and
my
shoulders
so
I'm
not
moving
my
hips,
that's
the
key.
Okay!
B
B
B
Get
keep
going
ten
more
seconds,
even
if
you
just
concentrate
on
that
lowering
fit
from
the
knees.
Okay,
then
that's
fine!
Last
one
good
rest:
it
there
shake
it
out.
Oh
okay,
Superman's
Network
spend
it
Superman's
you
five
seconds
three,
two,
let's
go
so
lift
the
chest,
extend
the
arms
back
and
then
rest
lift
the
chest,
extend
the
arms
back
in
and
then
down
make
sure
your
eyes
are
facing
the
floor,
the
whole
time
so
I'm
not
straining
my
neck
I'm,
not
lifting
my
head,
my
eyes
pointing
to
the
floor.
B
B
And
rest
it
there
good.
So
all
these
exercises
are
done
nice
and
slow
to
build
up,
strengthen
to
really
work
on
our
form.
Oh,
we
gave
five
seconds.
We've
got
those
plank
shoulder
taps
in
three
two
and
let's
go
so
we
got
the
sweaty
bit
at
the
end.
So,
as
I
said,
this
is
your
heart
rate
will
be
increased
as
we're
doing
what
we
call
a
try.
Sets
of
three
exercises
almost
back-to-back,
so
there's
little
recovery
between
the
exercises,
but
this
is
not
meant
to
be
our
heart
poster
that
comes
at
the
end.
B
Good
relax
twenty
seconds.
It's
the
end
of
round
one
two
more
rounds
same
three
exercises:
okay,
hopefully
you're
all
still
with
me.
Oh
that's
hard
good
press
ups
again
in
five
seconds,
three,
two
and
let's
go
so
really
work
on
that
lowering
and
then
push
up.
Okay,
so
we're
trying
to
build
shrimp
and
that's
what
comes
in
that
eccentric
that
lowering
phase
if
you've
ever
heard
of
eccentric
press
up
an
eccentric
pull
ups.
This
is
what
we
mean:
okay,
so
lowering
down
nice
and
slow
and
then
pushing
up
halfway.
B
B
B
B
Rest
good
whoa,
shoulder
taps
next,
we're
almost
at
the
end
of
round
two,
as
I
said,
it
does
go
quickly.
So
it's
nice,
you
know
ten
seconds,
five,
three,
two
and
let's
go
plant
shoulder
taps
as
I
said.
If
you
want
to
drop
to
your
knees
with
these,
if
your
hips
are
moving
too
much
drop
to
the
knees
or
extend
your
feet,
wider,
okay.
So
if
I
take
my
feet
out
wider,
that
would
give
me
more
of
a
stable
base,
so
make
me
more
balanced.
B
Okay,
so
will
intersect
make
it
a
little
bit
easier
if
it's
too
hard
notice
that
my
bum
is
down
so
I'm,
keeping
that
core
sucking
that
stomach
in
keeping
it
nice
and
tight
good
last
five
seconds
here,
three
two
rest
good
whoa,
shake
it
out
twenty
seconds,
one
more
round,
so
less
than
three
minutes
of
work,
ten
seconds
to
go!
Okay!
Last
time,
on
these
five
seconds,
we
go
back
to
our
press
ups,
three
two
and
let's
go.
B
B
Two
more
exercises
come
on.
We
can
do
this
extended,
Superman's
and
then
plank
shoulder
taps
five
seconds.
Let's
go
three
two,
let's
go
so
remember,
keep
it
nice
and
slow,
don't
speed
the
movement
up,
we're
trying
to
make
it
as
hard
as
possible
by
making
it
quick.
That's
not
going
to
do
anything.
We
were
just
basically
cheating
and
you
won't
feel
it
as
much
okay,
so
the
slower
the
better
you'll,
feel
and
work
those
muscles
a
lot
harder.
B
Last
us,
like
20
seconds,
40
seconds
of
work,
so
we
go
into
those
shoulder
taps
in
ten
seconds
five
seconds,
three
two
and
let's
go
so
shoulder
taps.
Remember!
Squeeze
that
bum,
keep
it
nice
and
tight,
so
keep
it
low.
It's
not
in
the
air.
Keep
it
down!
Watch
those
hips.
If
you
need
to
drop
to
the
knees,
drop
the
knees
or
take
the
feet
out
wider
come
on.
We've
got
another
20
seconds.
Here's
about
halfway.
This
is
our
last
round.
B
B
Half
in
that
I'll
say:
yeah
half
and
the
time
I
was
trying
to
in
my
head
the
maths
so
basically
we're
doing
a
Tabata,
so
20
seconds,
work,
10
seconds
rest,
so
basically
yeah
half
of
the
work
time,
half
the
rest
time
that
we've
been
doing
for
the
strength
just
to
get
our
heart
rate
up
a
little
bit.
No
four
exercises.
Okay,
so
I'm
going
to
show
you
the
four
exercises.
First
of
all,
and
then
we
will
do
so.
First
of
all,
it's
gonna
be.
A
B
B
So
some
more
core
work,
I'm
gonna,
bring
our
knees
in
out
in
out.
Okay,
so
keep
that
core
nice
and
tight.
If
you're
feeling
in
your
lower
back
you're,
not
bracing
that
call
okay,
then
we're
going
to
do
in
a
warm
up
making
a
nice
reappearance,
lateral,
hops,
okay
and
then
it
is
gonna,
be
a
lovely
mountain
climber.
Okay,
so
in
your
plank
position,
shoulders
in
line
with
hands
and
then
bringing
our
knees
up.
Okay,
like
so
those
are
our
four
exercises.
B
As
I
said,
20
seconds
work,
10
rest
we're
trying
to
think
how
much
time
we've
got
should
get
for
it.
Three
four
times
we
will
see.
Okay,
so
I
would
call
out
the
exercises.
It
don't
worry
about
I've
gotten
written
down.
So
in
case
you
forget:
I'm
gonna
go
in
20
seconds.
Remember,
20,
work
10
rest
get
ready,
so
we
start
with
a
squat
jumps
or
just
a
squat.
If
you
can't
jump
if
to
take
out
the
impact
10
seconds,
five,
three
two
and
let's
go
squat
jumps
20
seconds
of
work.