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From YouTube: Gym Session with Lou H - Shoulders and Biceps (03/02/21)
Description
Gym Session with Lou H - Shoulders and Biceps
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
All
right
so
this
morning
is
shoulders
and
biceps.
If
you
can
get
all
your
heavy
weights
and
bring
them
I'm
going
to
show
you
a
new
exercise
to
do
today.
That's
very
exciting.
I
like
doing
new
stuff
and
we'll
do
some
old
stuff
and
build
on
what
we
have
done
in
the
previous
weeks,
so
we're
into
week
five.
Now
we
should
be
getting
stronger.
A
If
not
we're
just
maintaining.
That's
fine,
don't
forget!
Sometimes
you
don't
progress
you
plateau
for
a
while,
because
of
things
that
get
in
the
way
I
mean
we're
in
lockdown
good
morning,
jerry
good
morning,
helen
things
like
lack
of
sleep,
poor,
poor
nutrition,
not
enough
hydration.
They
they
they
they
hold
you
back.
Sometimes
that's!
Okay,
because
as
long
as
you
address
it-
and
you
realize
why
you're
not
having
a
big
day
the
next
week,
we
can
build
on
it
all
right,
so
this
workout
is
intended
for
fit
and
healthy.
A
If
you
have
any
pre-existing
medical
conditions,
please
stop
control
your
doctor
before
you,
you
carry
on
neither
myself
neuter.
Neither
myself
nor
two
rivers
take
any
responsibility
for
any
injury
that
may
occur
good
morning.
Sarah
good
morning,
jerry,
yes,
it's
shoulders
and
bicep
days,
let's
get
going
okie
dokie,
so
we
need
to
roll
the
shoulders,
get
them
warmed
up.
A
Good
nice
big,
stretching
open
up
the
chest
open
up
the
shoulder
blades
good,
let's
twist
right
round,
twisting
right
around
onto
your
toes
eye
line
following
your
pans.
A
Good
okay,
so
let's
pick
up
a
light
set
of
dumbbells
and
we
start
up
with
just
warming
up
the
shoulders
before
we
get
started
so
we're
going
to
take
one
arm
in
front
and
the
other
one
you're
going
to
reach
to
the
front
and
then
to
the
side,
so
we're
keeping
one
static,
it's
in
line
with
the
shoulders
other
one
out
to
the
side.
Now
the
moving
arm
is
only
and
going
as
high
as
the
height
of
your
shoulder.
So
we
don't
want
to
be
going
any
higher.
A
A
A
couple
more
three,
more
two:
let's
go
into
a
pec
deck,
so
elbows
in
line
with
the
shoulders
open
and
close
squeeze
in
between
the
shoulder
blades
really
push
the
elbows
back
again.
They're
in
line
with
your
shoulders.
Take
a
deep
breath
in
here.
It's
not
a
rush.
It's
about
warming
up
the
shoulders
and
take
it
up
to
the
ceiling.
Good,
open,
close.
A
A
Standing
gives
you
more
stability
when
you're
on
your
knees
and
later
on
I'll,
take
you
to
a
further
progression.
You
have
to
lock
in
your
core.
You
have
to
squeeze
your
glutes
to
enable
you
to
do
these
exercises
so
we're
not
just
working
the
shoulders,
we're
incorporating
other
muscle
groups
as
well.
A
A
A
A
A
A
A
A
A
A
Let's
move
on
to
a
bicep
exercise,
give
the
shoulders
a
little
tiny
little
wrist
and
we'll
come
back
to
them.
Staying
on
the
knees,
okay,
so
with
the
biceps
quite
often
you'll
see
people
just
smashing
it
out.
We
want
to
slow
it
down.
A
A
Staying
on
our
knees,
I'm
going
to
drop
the
weights
take
a
look
we're
going
to
bring
one
out
to
the
front,
bring
the
other
one
out
back
down
back
down
so
again,
slow
and
controlled
up
up
down
down.
Keep
that
going
now.
I
can
feel
this
in
my
hamstrings,
because
the
weight
is
heavy
enough
and
I'm
having
to
engage
the
other
muscle
groups
to
stay
upright.
A
A
A
couple
of
seconds
allow
the
blood
flow
back
into
into
those
muscles
good
new
exercise.
Biceps
we're
going
to
do
a
full
moon
into
a
bicep
curl
turn
it
down
full
moon,
so
you'll
notice,
my
wrists
are
facing
away
from
my
body
the
whole
time,
I'm
twisting
them
in
twisting
them
out
like
that.
So
when
you
bring
it
in
here
we
go
into
a
bicep
curl
back
down
and
around
ready
come
on.
Then
let's
go
so
starting
above
your
head
again,
I'm
gonna
have
to
get
nice
and
tight
core
is
switched
on.
A
A
A
A
The
idea
behind
this
exercise
is
that
you
don't
have
any
stability,
so
the
feet
won't
be
touching
the
floor.
I'm
gonna
show
you
exactly
what
I
mean
now
you
can
do
this
on
the
floor
as
well.
It
will
work
so
I've
got
my
dumbbells
here.
My
feet
are
up
here
and
we're
just
going
to
do
press
so
I'm
having
to
sit
up
tall,
roll,
the
shoulders
back
and
do
the
press,
so
I'm
engaging
the
core.
A
A
We'll
come
back
to
those
in
between
we're
going
to
do
a
single
arm
press
just
to
get
the
blood
flowing
so
grab
a
weight
place
it
in
between
your
feet,
we're
going
to
go
into
a
squat
position,
I'm
going
to
keep
looking
forward,
I'm
going
to
bring
that
plate
up
in
one
fluid
motion
right
up,
so
single
arm
press
working,
the
pecs
deltoids
rhomboids,
all
on
the
one
side.
Okay,
you
need
to
switch
the
glutes
on
lock
in
the
core
ready
we're
gonna
go
for
16.
A
Let's
go
now,
placing
the
other
hand
behind
me
just
to
remind
me
that
I
have
to
use
my
glutes
to
help
bring
this
dumbbell
up.
That's
three
four!
Now
I
want
to
keep
you
you
want
to
keep
looking
forward,
don't
drop
the
head
that
closes
up
the
the
lungs
and
we
want
to
keep
them
open.
Obviously,
so
the
oxygen
can
keep
coming
in
good
you're
halfway.
A
A
Two
last
one
place
it
down
all
right
back
to
our
z,
press.
A
A
These
exercises
can
be
do
done
with
any
weights.
There's
no
excuses.
You
know
you
can
even
use
cans
of
beans
that
all
that
all
they
do
is
add
resistance.
Make
it
a
little
bit
harder
make
your
heart
work
a
little
bit
harder.
So
you
get
two
and
one
it's
good.
All
right
here
we
go
hand
back
core
braced.
A
A
A
A
A
A
Okie
dokie,
so
you
can
do
this
with
on
the
floor
with
your
legs
out
in
front
of
you,
we're
going
to
go
press
back
down,
bicep
curl!
Oh
a
hammer!
Curl
sorry!
So
the
dumbbells
are
facing
that
way.
Hammer
curl
right
down
to
the
side
of
you,
so
press
into
a
hammer,
kill
let's
go
for
12!
Shall
we
so
feet
up
sitting
up
tall
up
onto
that
tailbone
ready?
Let's
go
press
into
a
hammer,
curl
press
hammer,
curl,
good
good!
A
A
A
A
A
A
A
Five:
four
three,
two
last
one
that
did
the
job
shake
it
out
all
right
last
set
with
our
said
press
and
hummer
hammer
curls,
and
then
we
change
the
exercises.
I'm
gonna
go
heavier
and
drop
the
weights.
A
Okay,
let's
do
something
different!
We're
gonna
alternate
two
sets
of
exercise.
First,
one
dumbbell
we're
gonna,
do
a
squat.
It's
a
bum,
coming
right
down
to
a
press
side
lunge,
where
the
weight
comes
right
to
your
ankle
to
the
middle,
alternating
ready.
Let's
go
so
squat
press
bring
the
weight
to
the
side,
squat
press
weight
to
the
other
side,
so
once
you've
got
the
routine
of
it.
Let's
pick
up
it
up
we're
going
to
do
12..
A
A
A
Well
done
good,
now,
I'd
like
you
to
come
down
to
the
floor,
that's
nice
seated
feet
placed
up
in
front
of
you,
we're
going
to
do
with
a
light
weight
to
start
a
shoulder
press
with
half
a
russian
twist,
so
we're
going
to
work
the
obliques
and
the
shoulders
feet
flat
on
the
floor
or
just
in
front
of
you
sitting
up
tall
here
we
go.
Take
a
look
shoulder
press
over
to
the
other
hip
same
arm.
Keep
that
going.
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
Good
morning,
paul
all
right,
so
single
arm
press
off
my
heart,
giving
myself
a
second
so
sing
along
press
across
the
body.
Take
your
legs
out
in
front
of
you
makes
a
little
bit
more
difficult.
I'm
going
heavier
dropping
the
ribs
down
to
eight.
If
you
haven't
you're,
not
able
to
go
heavier,
keep
those
ribs
up
stick
to
12.!
Here
we
go.
Let's
go.
A
A
A
A
A
A
All
right,
let's
have
a
little
shoulder
roll
forwards
and
back
get
that
blood
flowing
again
all
right,
we're
going
to
go
into
a
bridge,
but
we're
going
to
do
press
with
them
so
doing
two
exercises
at
the
same
time.
Need
you
to
squeeze
those
glutes
get
the
bottom
up,
get
the
hips
up
to
the
ceiling
good
morning,
sally
okay!
A
A
A
A
A
A
A
A
A
A
A
A
A
A
So
if
you
can
get
some
protein
on
this
lunchtime,
please
do
it
helps
regenerate
those
muscles
that
you've
just
worked
repairs
them
on
friday,
I'm
back
again,
oh
actually,
tomorrow,
I'm
back
at
12
o'clock
for
half
an
hour
hits
if
you
want
to
join
me,
that's
short,
sharp
job
done
and
then
on
friday,
I'm
here
for
a
new
class,
which
is
the
fundamentals
of
exercise
which
takes
us
right
back
down
to
basics,
and
this
week
we're
going
to
start
with
the
best
exercise.
A
In
my
opinion,
all
over
body
workout
is
the
squat
so
and
we'll
go
through
variations
with
the
bars
with
the
weights
and
without
weights
as
well.
So
please
come
and
join
me.
That's
at
10
o'clock
on
friday.
Otherwise,
tomorrow
at
12
o'clock
for
a
half
an
hour
hit
enjoy
the
rest
of
your
day.
Two
rivers
thumbs
up
well
done
have
a
good
day.
Goodbye.