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From YouTube: Gym Session - Back and Triceps with Lou H - (18/01/21)
Description
Gym Session - 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
Week
three
lock
down
three:
yes
and
it's
gym
session
this
morning
with
back
and
triceps.
A
So
yes,
let's
see
if
we
can
get
some
fresh
exercises
for
you
to
good
morning,
carry
for
you
to
do
this
morning.
A
As
I
said
back
and
triceps
my
name's
louise
I'll
go
through
the
disclaimer,
so
these
exercises
are
intended
for
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions,
please
consult
your
doctor
before
you
start
online
workouts
are
harder
than
a
normal
workout.
So
please
stop
immediately
if
you
feel
any
pain
or
discomfort.
A
Neither
myself
nor
two
rivers
take
any
responsibility
for
any
pain
or
injury
caused
during
the
workouts
good
morning,
karen
good
morning
kerry.
All
right
shall
we
start
with
a
warm-up
yep.
Let's
do
that,
so
you
need
your
weights.
A
Obviously,
if
you've
got
you
know
when
we
use
when
we
do
leg,
spams
and
tums,
we
use
those
stretchy
bands
if
you've
got
a
set
of
those
or
two
or
three
to
double
up
on
the
resistance,
then
get
a
hold
of
those
if
you've
got
a
bench
and
a
mat
and
we
just
mix
and
match
and
do
whatever
you
can
with.
A
With
whatever
you've
got
available,
it
is
a
gym
session,
so
it
is
intended
to
go
heavy
and
then
with
less
reps,
and
we
do
them
in
sits,
supersets,
okay,
let's
start
with
the
warmer
so
nice
and
light
roll.
Those.
A
Shoulders
good,
so
my
feet
are
outside
the
hips
feet
are
heels,
are
planted
into
the
floor
and
you
can
wiggle
those
toes.
So
you
know
where
your
weight
is
distributed.
All
right.
Let's
take
the
arms
up
into
a
y,
so
feet
are
just
outside
and
you're
bringing
them
over
your
shoulders,
squeezing
that
belly
button
right
up
to
the
spine.
Switching
those
glutes
on
okay,
we're
going
to
do
alternate
it
we're
going
to
bring
one
out
in
front
so
right
up
to
the
top
and
then
one
out
to
the
side.
A
Okay,
give
me
a
big
shoulder:
roll
take
the
arms
out
to
the
side
so
that
your
palms
are
facing
downwards
on
both
sides
palms
are
facing
downwards,
hold
it
there
hold
it.
There
then
switch
it
over
palms
are
facing
up
to
the
ceiling
hold
it.
There
hold
it
there.
Yes,
you
can,
yes,
you
can
hold
it
hold.
It
now
make
tiny
little
circles.
I've
changed
it
back,
so
the
palms
are
facing
down.
A
That
feels
nice
and
then
switch
it
around,
but
change
the
palms
facing
up
to
the
ceiling
change
direction.
With
your
tiny
little
circles,
good
good
couple
more
seconds
bring
the
arms
in
let's
go
down
into
a
squat
again
feet
outside
the
hips
push
the
bum
back.
So
you
can
see.
I've
got
a
long
straight
spine.
I'm
looking
out
in
front
of
me
not
looking
down
at
the
floor,
and
these
are
just
to
warm
up
the
whole
body.
I
know
we're
working
the
back
and
the
triceps,
but
we
need
to
be
nice
and
warm.
A
A
A
A
Good
that
feels
good
shoulder
rotation.
Let's
take
it
over
diagonally
still
got
those
nice
light
weights
in
front
of
you
diagonal.
A
And
roll
those
shoulders
good
job
place
your
weights
back
down
right,
we're
going
to
start
off
with
working
with
the
back.
If
you
have
a
plate
grab
your
plate.
If
not
a
dumbbell
is
fine,
your
lightest
weight
first
higher
reps
and
then
we
drop
down
as
we
get
heavier.
We
drop
the
reps,
so
I've
got
a
five
feet
outside
the
hips,
I'm
going
to
lift
it
up
high
above
my
head
and
then
four
three,
two
one
even
slower
six
again
up
above
you
controlling
it
slowly
down.
A
A
A
A
A
A
A
Last
one
gritted
out
two
one:
stop
lovely
work:
roll
the
shoulders
grab
a
quick
drink.
If
you
need
to.
While
I
get
the
next
lock
out
we're
gonna
do
I
know
it's
a
little
bit
of
cardio,
but
it
is
working.
I
have
a
kettlebell.
You
can
do
this
with
a
weight,
a
light
weight.
A
A
A
A
You
want
to
just
have
that
upright
row
coming
just
underneath,
underneath
your
body
up
to
standing
up
beneath
your
in
line
with
your
heart,
elbows
are
out
to
the
side,
keep
it.
A
A
A
A
A
A
A
A
A
See
now,
if
you
don't
have
heavy
weights
at
home,
but
you've
got
the
bands,
you
can
easily
work.
The
triceps.
A
A
Oh,
come
down
to
the
floor
with
your
dumbbells,
I
need
to
get.
I
need
to
get
the
other
one
hold.
A
A
So
same
exercise
as
a
band
working,
your
triceps,
you
can
do
this
in
a
kneeling
position,
make
sure
that
your
shoulders
are
above
your
hands.
I
want
you
to
suck
the
belly
button
in
and
your
eye
lines.
Looking
just
in
front
of
you
we're
going
to
bring
that
weight
up
to
your
ribs
back
down
again
alternating
each
side.
A
It
just
incorporates
more
muscle
groups,
because
you'll
be
working
your
core,
your
glutes,
but
there's
different
stages.
Everyone
is
at
a
different
stage.
So
don't
worry
if
you
start
on
your
knees,
you're
doing
it.
Okay.
Now
I
need
to
concentrate
and
make
sure
that
I'm
not
dipping
my
hips
from
side
to
side.
I
need
to
suck
that
belly
button
in
and
control
it
on
the
way
down.
A
A
A
If,
if
you
have
the
option
you
might
want
to
use
a
chair,
so
you
can
do
single
arm
renegade
renegade
raise
using
a
chair
or
a
bench
make
sure
that
you've
got
a
nice
flat
back
your
bottom
sticking
up
to
the
ceiling
and
your
elbow
your
shoulders
underneath
your
hand,
okay,
so
that
is
an
option
or
if
you're
lucky
enough,
you
can
use
your
bench
we're
going
to
go
heavier.
A
So
you
either
using
your
bands
you're
doing
it
in
a
plank
position,
you're
using
a
chair
or
a
bench.
Let's
go
so
now!
Look
what
I'm
looking
for
here
as
you
go
heavier!
This
jerking
motion
is
not
going
to
get
you
anywhere.
You
want
to
try
and
keep
it
nice
and
smooth.
You
want
to
try
and
keep
your
shoulders
aligned,
but
dropping
it
slightly.
A
A
A
A
A
A
A
How
does
that
feel
good
morning
hannah
nice
to
have
you
join
us
this
morning?
Okay,
let's
change
it
over
to
working
on
your
back
again,
you
need
a
nice
light
weight
to
start
so
I've
picked
twos.
A
A
Now
we
start
with
this
one:
just
without
the
weights,
hands
are
out
in
front
of
you.
Feet
are
long
and
straight
as
well,
and
we're
just
going
to
do
opposite
arms
to
leg
my
eye
lines.
Looking
at
the
floor,
squeezing
the
glutes
working
the
whole
back.
A
A
I'm
gonna
have
that
weight
out
in
front
of
me
and
I'm
gonna
slowly,
bringing
it
in
and
bringing
it
out
now.
My
my
feet
are
off
the
floor.
So
I've
lifted
the
feet
off
the
floor,
lifted
the
shoulders
off
the
floor
and
you're
just
gonna,
bring
it
in
slowly
and
take
it
out
drop,
lift
up,
bringing
it
in
taking
it
out
and
drop.
A
See
me
a
bit
better.
Okay,
here
we
go
so
we've
got
seven
reps
left.
A
A
A
A
Beautiful
come
on
up
shake
it
out.
That
was
quite
a
difficult
one.
Good
morning,
barbara
good
morning,
pauline
welcome
along
okay,
so
back
muscles.
Let's
turn
it
over
and
work
the
triceps
we're
going
to
use
a
bar.
I've
got
two
sets.
You
can
do
this
on
your
mat
or
you
can
do
it
on
a
bench
if
you've
got
a
bench
at
home,
we're
going
to
start
off
with
using
the.
A
A
A
A
Okay,
so
this
round
we're
going
to
do
a
double
pulse,
we're
going
to
bring
it
down
to
the
ribs
over
to
your
forehead
over
to
your
crown
and
back
down
again
so
two
pulses,
your
elbow's
not
actually
touching
the
floor,
you're
going
to
bring
it
right
over
the
crown
and
back
down
again
so
two
pulses
here
over.
Let's
go
control
think
about
those
elbows
squeezing
them
together.
A
A
A
A
A
If
you
haven't
got
a
barbell,
an
option
is
doing
the
skull
crusher
with
one
with
the
dumbbells
making
sure
you're
keeping
these
elbows
right
next
to
your
ears.
If
they
wander
out,
you
won't
be
working
the
triceps.
You
still
be
working
the
shoulders,
but
you
won't
be
working
the
triceps.
So
you
start
this
first
round
without
a
weight
and
then
I'm
going
to
add
on
some.
A
A
Okay
team,
so
when
you
come
down
onto
the
bench,
make
sure
that
the
feet
your
feet
are
flat
to
the
floor.
When
you
lie
down
your
small
of
your
back
is
pushed
into
the
bench
and
you
tuck
those
shoulder
blades
under
again.
The
same
thing
applies:
your
hands
need
to
be
in
line
with
your
shoulders.
Then
you
know
you're
going
to
be
working.
The
triceps
we're
going
to
hinge
at
the
elbows,
bringing
it
right
over
to
the
crown
of
your
head.
We
just
do
singles
to
start
so
these
are
starting
position.
A
Tucking,
the
shoulder
blades
under
making
sure
that
I've
got
pushing
my
hips
up
to
the
ceiling
pushing
through
to
from
the
heels
of
my
feet.
Here
we
go.
Let's
go
so
we're
going
to
drop
the
reps
down
to
10.
A
That's
it
so
if
you
haven't
got
a
bar,
you
can
do
this
with
a
dumbbell
bringing
it
over
to
the
crown
of
your
head
and
then
squeezing
it
up
knife.
Look
at
those
elbows
again.
Are
you
squeezing
them
towards
each
other?
We're
working
the
triceps
triceps,
smallest
muscle
group
of
groove
in
the
body,
doesn't
get
enough
attention.
Does
it
let's
keep
going?
You
got
four
more
now
you're
working
the
biceps
as
well.
So
don't
worry
about
that
three,
two!
A
A
A
A
More
nice
team,
yes
bring
it
up,
sit
up
nice
and
safely,
placing
it
down
onto
the
floor,
sit
up
tall
hands
on
your
shoulders,
rotate,
rotate
and
then
back
again
forward
and
back
forward
and
back
good.
So
I
could
feel
that
in
my
biceps
as
well,
but
definitely
in
the
triceps
I'm
going
to
go
up
on
the
weights,
I'm
going
to
look
for
a
5
somewhere.
A
A
Okay,
let
me
just
demonstrate
how
you
do
this:
if
you
only
have
a
dumbbell
heaviest
dumbbell
that
you
you
can
that
you've
got.
A
So
same
thing
applies
feet:
the
heels
pushed
into
the
floor.
Smaller
the
back
pushed
into
the
bench
grabbing
the
weights.
You
can
hold
it
side
on
or
you
can
hold
it
upright.
Whatever
is
more
comfortable
okay,
so
this
is
demonstrating
the
same
movement
with
a
with
a
dumbbell
taking
it
right
down.
So
my
elbows
are
coming
right
past.
My.
A
A
We
drop
the
reps.
Remember,
your
technique
needs
to
stay.
A
Otherwise
it's
pointless
doing
it
rather
stay
with
the
lower
weights
until
you
get
better
at
it
and
stronger
and
fitter
and
then
drop
add
on
the
weights,
all
right
roll
it
down,
get
into
that
set
position.
So
tuck
the
shoulder
blades
under
and
you're,
going
to
bring
it
up
and
down.
A
A
A
Are
we
this
morning?
Okay,
okay,
we're
gonna,
do
some
rows.
You
can
do
these
with
the
bob
dumbbells
when
you
do
them
with
the
dumbbells.
A
A
A
A
A
A
A
A
A
A
A
Up
to
standing
bend
the
knees,
put
the
bar
down
nice
and
safely
roll
the
shoulders
one
arm
over
the
top
fantastic
work
team.
It's
all
over!
That's
back
and
triceps
today,
other
side,
I'm
across
the
front
tomorrow
it's
core
at
10
o'clock
and
then
at
12
o'clock.
We
have
a
half
an
hour
of
legs
bumps
and
tums.
A
So
please
come
and
join
me
if
you
have
any
feedback
or
or
comments
that
you'd
like
us
to
do
then
feed
it
through
either
on
email
or
on
on
here.
We'd
love
to
hear
from
you.