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From YouTube: Body Con with Hannah Recorded 14 May 2020
Description
Tone Zone with Ali - 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
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Extra
care
must
be
taken
with
online
workouts
to
listen
to
your
body
and
stop
immediately
if
you
feel
any
pain
or
discomfort
or
ill.
Health
participation
is
at
your
own
risk,
and
neither
myself
nor
two
of
me
leisure
center,
accept
any
responsibility
for
any
injuries
sustained
from
undertaking.
These
exercises.
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Okay,
then,
from
here
we're
gonna
bring
our
right
foot
up.
Okay,
hopefully
yep!
You
can
all
see
me.
I'm
gonna
drop
my
elbow
to
the
floor.
If
I
can
and
then
I'm
gonna
reach
up
nice
and
high
okay,
then
I'm
gonna
swap
my
legs
left
leg
up
by
my
left
hand,
elbow
comes
the
floor
and
I'm
reaching
up.
Okay,
so
we're
gonna
do
that
so
back
to
my
first
leg,
so
right
leg
comes
up
drop.
My
elbow
to
the
floor
feel
that
stretch,
lift
up
and
then
change
to
my
left
elbow
to
floor.
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Okay,
we're
gonna
come
into
a
low
squat.
Now
again
I'll
show
you
side
on
so
a
low
squat
and
then
what
you're
gonna
do
is
you're
gonna,
lift
your
bum
up
in
case
you'll,
feel
a
stretch
in
those
hamstrings
so
come
into
a
low
squat
and
then
stretch
that
bum
up.
So
you
should
feel
a
pull
on
the
back
of
the.
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Good
we're
gonna
do
that
again
so
into
our
bottom
squat.
I'm
gonna
show
you
front
on
now,
so
bottom
squat,
so
you're
pushing
your
knees
away
by
your
with
your
elbows
and
then
we're
going
to
reach
up.
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More
yeah
we're
gonna
do
one
last
one:
we're
just
gonna
open
up
our
hips
a
little
bit
so
we're
gonna
get
our
knees,
nice
and
wide
like
so,
and
then
all
we're
gonna
do
are
some
abductor
or
hip
rock,
so
we're
just
gonna
rock
forwards
and
then
you're
gonna
rock
back.
So
as
you
rock
back,
you
should
feel
a
nice
pull
in
those
abductors,
so
all
down
the
inside
of
your
thigh,
okay,
so
forwards
and
sit
back.
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Perfect,
good,
okay,
so
we're
going
to
go
into
a
little
core
activation
a
little
bit
next,
we're
going
to
do
two
exercises,
so
one
is
a
superman
plank
okay,
so
you
can
either
do
this
from
the
knees
like
so
okay,
we're
gonna,
extend
our
opposite
arm
opposite
leg
and
then
change
so
alternating
make
sure
your
hips
are
nice
and
still,
okay,
we're
not
rotating
in
those
hips.
If
that
feels
too
easy,
then
you
can
go
into
your
plank
position
and
go
from
there.
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Okay,
we'll
feel
a
lot
harder,
but
we're
trying
to
activate
our
core.
So
as
long
as
you're
not
twisting
those
hips,
then
that's
fine
and
then
we're
just
gonna
go
for
some
nice,
just
little
mini
squats.
Okay,
so
just
obviously
I
say
mini
just
depends
on
how
deep
you
can
go,
probably
not
quite
fully
there,
but
we're
gonna
do
a
couple
of
rounds
and
hopefully
we'll
get
a
little
bit
lower
each
time,
okay,
so
into
our
plank
superman's.
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Good
perfect,
so
it's
just
to
get
that
heart
rate
going
a
little
bit
and
because
we
have
got
squats
in
the
in
the
workout
today,
so
just
to
get
your
body
primed.
For
that,
I'm
gonna
go
back
on
the
floor
into
those
superman
planks
and
so,
however,
you're
doing
them
if
you're
doing
them
from
the
knees,
that's
fine,
but
just
make
sure
I've
got
no
grip
with
my
socks
on
on
the
carpet,
make
sure
that
those
hips
aren't
twisting
okay.
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So
it's
quite
a
complex
move,
this
one,
so
I've
sort
of
combined
a
lot
together.
So
you
kind
of
got,
concentrate,
keep
keep
with
it.
If
that
makes
sense,
so
make
sure
you
watch
me
so,
first
of
all,
what
we're
gonna
do
is
an
rdl
or
romanian
deadlift,
so
start
standing
tall.
My
knees
are
nice
and
soft.
I'm
hanging
my
hands
down.
All
I'm
going
to
do
is
shift
my
hips
back.
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So
that
is
what
we're
going
to
do
so,
romanian,
deadlift.
First
of
all,
okay,
making
sure
you
shift
those
hips,
so
they
can't
be.
There
is
a
difference
with
a
squat
and
a
hinge.
Okay
hinges
from
the
hips,
so
make
sure
imagine
you're
trying
to
close
the
door
with
your
bum.
Okay,
so
you're
really
sitting
those
hips
back.
You
should
feel
this
in
the
back
of
the
legs
if
you're
not
you're,
not
doing
it
right,
okay,
you're,
more
squatting,
so
make
sure
you
are
feeling
it
here:
okay,
so
rdl
or
romanian
deadlift.
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First
of
all,
and
then
we're
gonna
go
lunge
right,
bicep
curl
back
to
our
remaining
deadlift
lunge
left.
Bicep!
Curl!
Don't
worry!
I
will
shout
it
out
as
we
do
it
he's
a
lot
to
remember.
Okay,
so
don't
stress
be
fine!
Okay,
so
grab
your
dumbbells.
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Good
okay,
so
we're
going
going
again
so
same
as
before
we
do
the
romanian
dead
left
into
the
lunge
bicep
curl.
As
I
said,
I
know
it's
complex
and
you've
got
a
lot
to
think
about.
So
just
slow
it
down.
Don't
worry
about
how
many
you're
doing
just
remember
that
you're,
alternating
the
leg
on
the
lunge
okay,
so
we're
gonna
go
again.
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Good,
okay,
so
we'll
do
one
more
round
of
that,
so
the
remaining
dead,
lift
into
the
lunges
and
then
finish
with
a
10
push
press
okay.
So
last
round
of
these,
so
hopefully
now
you're
getting
a
bit
more
familiar.
You
know
it
might
flow
a
little
bit
better.
I
say
because
I
know
it
is
a
lot
to
think
about.
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Okay,
I'm
going
to
go
front
on
because
it's
just
easier
for
space
here
so
but
just
make
sure
you
are
shifting
the
hips
back.
Okay,
let's
go
so
shift.
The
hips
back
just
have
a
slight
bend
in
the
knees,
just
soft
knees
and
then
lunge
bicep
curl
feel
that
core
as
you
lunge
back,
it's
really
challenging
that
core,
because
you're
working
those
arms
balancing
yourself
with
your
legs
remember
alternate
the
legs
that
we
lunge
so
remember
what
leg
you're
on.
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If
it's
more
comfortable,
you
can
hold
them
down
there.
It
just
means
you
can
get
great
depth
with
them
here.
Okay,
it's
going
to
challenge
that
core
a
lot
more.
So
if
you
want
to
work
your
core
muscles
a
little
bit
more,
so
we're
going
to
go
one
normal
squat
legs
together
and
now
we're
at
squat
one
normal
one,
arrow,
okay,
so
basically
a
normal
squat
into
a
ski
squat,
and
then
we're
gonna
go
onto
the
floor
into
plank
rows.
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Okay,
so
I
don't
know
if
you
can
see
me
so
I'll,
bring
it
down
so
a
plank
row,
sort
of
similar
to
what
we
did
in
the
warm-up,
the
plank
superman's.
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Good
down
into
the
floor
into
those
plank
rows,
okay,
keep
those
hips,
nice
and
steady,
so
either
on
the
toes
or
on
the
knees.
Let's
go
just
ten
alternating
two,
three,
four,
five,
six,
seven,
eight,
nine
ten
good
rest.
It
there
catch
your
breath
before
we
go
again
grab
a
little
drink.
Oh
morning,
soon.
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Okay,
so
a
nice
little
finisher,
two
exercises
just
to
finish.
You
guys
off
okay,
because
I'm
really
nice,
like
that,
we
are
gonna,
do
down
ups
and
prisoner
squats,
okay,
so
down
ups
are
burpees
without
the
jump.
Okay.
So
what
we're
gonna
do?
Oh
again,
I'm
gonna
have
to
put
you
on
the
floor.
I
think
just
a
demo
and
down
up
you
can
see
all
my
weights
on
the
floor
under
the
table
so
down.
Ups
are
gonna,
be
chester
floor,
lift
the
hands,
stand!
Okay,
so
that's
one!
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We're
gonna
do
one
down
up
two
prisoner
squats,
so
just
what
I've
demonstrated,
one
down
up,
two
prison
squats
and
then
we're
gonna
go
two
down
ups,
four,
six
and
eight,
so
we
just
double
it
each
time.
Okay,
we're
going
to
have
four
minutes
on
the
clock,
so
this
is
done
your
own
time,
whether
you're,
faster
or
slower
than
me,
and
we
basically
double
the
reps
each
time.
So
one
and
two
two
and
four
not
double
but
add
yeah,
it
makes
sense
in
my
head.
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Mass
is
not
my
strong
forte,
but
yeah
I'll
call
that
out
when
we're
doing
it.
Don't
worry
so
four
minutes
on
the
clock
just
two
exercises:
this
is
our
last
little
bit.
Okay,
so
our
little
finisher
are
we
all
ready?
Okay,
so
we
start
with
those
down
ups
we're
gonna
go
in
three.
Oh
no.
I've
got
the
wrong
one
on
timer.
That's
what
I
wanted
not
a
stopwatch.
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Hopefully
you
like
that.
Let
me
know
how
you
found
that
and
how
far
you
got.
Did
you
get
further
than
me?
Doesn't
matter
it's
your
challenge
for
you!
You
can
always
do
these
little
finishes
whenever
you
want
and
you
could
see
if
you
get
further
each
time.
So
these
moves
might
be
quite
new
to
you,
so
they
won't.
They
will
be
challenging
anyway.
So,
even
if
you
manage
three
or
four
rounds,
it
doesn't
matter
it's
challenging
for
you.
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Okay,
oh
we're!
Just
gonna
have
a
nice
little
stretch.
Okay,
we're
gonna
come
on
the
floor
to
catch
a
breath.
We're
gonna
lie
on
our
backs.
First
of
all,
I'm
gonna
straighten
one
leg
and
my
left
leg
is
gonna.
Come
across
my
body,
okay,
so
I'm
gonna
get
a
nice
stretch
here.
I'm
gonna
look
towards
my
left
hand,
so
you
should
feel
this
in
the
bottom
of
the
back
of
your
legs.
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Hopefully
you
all
enjoyed
good
whoo,
we're
gonna
roll
to
one
side,
push
ourselves
up
and
we're
going
to
come
into
something
called
pigeon
stretch,
so
I'm
going
to
bring
my
left
leg
across
my
body,
ideally
parallel
to
my
hips,
but
if
you
can't
and
don't
worry
and
I'm
just
going
to
sink
into
it-
nice
sweaty
mess.
So
this
is
my
sweaty
thumbs
up.
So
don't
forget
to
do
your
brilliant
sweaty
thumbs
up
poem
picture
afterwards
to
let
me
know
that
you've
been
joining
in
with
us
or
with
me
and
yeah.
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As
I
said,
I
hope
you
all
enjoyed
tough
one
today.
I
felt
that
but
yeah
ready
to
take
on
the
rest
of
the
day,
good
we're
going
to
change
legs.