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From YouTube: Gym Session - Core with Lou H (05/01/21)
Description
Gym Session - Core
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
It's
the
fifth
of
january
good
morning,
helen
and
it's
co-work
this
morning
with
me,
louise
in
the
gym,
so
you
need
whatever
weights
you
can
find
whatever
things
resistance,
materials
things
that
will
make
the
workout
good
morning,
angela,
you
got
on
well
done
to
make
the
workout
a
little
bit
more
challenging.
A
If,
if
you
haven't
got
anything,
that's
still
fine,
you
can
still
do
the
workout,
with
or
without
weights,
I'm
just
going
to
read
through
the
disclaimer,
so
this
workout
is
indeed
intended
for
the
fit
and
healthy
if
you
have
any
pre-em
existing
medical
conditions.
Please
consult
your
doctor
before
joining
in.
If
you
feel
any
pain
or
discomfort,
please
stop
immediately.
A
Neither
myself
nor
two
rivers
take
any
responsibility
for
any
injuries
that
occur
in
your
workouts
good
morning.
Maria
awesome
good
to
see
you
so
we're
gonna
start
off
with
just
a
little
warm
up
this
morning
and
then
we're
gonna
hit
the
call
let's
get
started.
Shall
we
yes
ready?
A
A
A
A
Nice
strong
arms,
squeezing
between
the
shoulder
blades.
That's
it
good
good,
a
couple
more
going
into
a
side,
lunge,
so
long
leg
push
the
bottom
back
one
leg
long
and
straight
push
the
bottom
back.
That's
it
keeping
the
chest
looking
forward
so
that
you
keep
your
lungs
open,
can
keep
that
oxygen
flowing
good
forward
lunge
and
back
alternating
the
legs.
A
And
back
okay,
we're
going
to
do
a
walk
out
press-up
just
to
warm
up
the
shoulders
so
touch
your
shins
walking
out
to
plank
position.
Hold
it
there,
go
down
onto
your
knees
or
toes.
Do
a
press
up
come
back
to
plank,
walk
back
up
again,
let's
do
a
couple
of
those!
Shall
we
so
touch
the
shins,
come
on
down
press
up
knees
or
toes
back
up.
A
A
A
Oh,
we
got
ellen
come
in
margaret
good
morning,
good
morning,
andrea
well
done
nice
to
see
you,
okay,
let's
get
started.
So
what
should
we
do?
First,
let's
grab
our
heavy
weights,
we're
going
to
come
down
in
to
a
tabletop
position,
so
you
might
notice
I've
got
about
an
inch
and
these
are
an
inch
off
the
floor.
Now
you
can
do
this
with
or
without
these
weights,
but
do
it
without
first
so
sucking
the
belly
button,
squeezing
the
glutes
and
what
I'm
going
to
do
is
walk
forward.
A
A
A
A
A
A
A
A
A
A
Okay,
bring
the
knees
down
to
the
floor.
You
can
do
this
with
your
knees
on
the
floor
or
off
the
floor.
Harder
is,
with
your
knees,
off
we're
going
to
bring
the
dumbbells
or
plates
whatever
you've
got
up
to
your
ribs
squeeze
the
glutes,
the
core.
A
Now
on
this
one,
if
you
haven't
got
any
weights,
you
can
do
them
without
as
long
as
you
are
squeezing
that
core
squeezing
the
glutes.
I
know
I
keep
saying
it,
but
we
forget
and
we
let
it.
A
A
A
A
Okay,
so
if
you
have
a
barbell,
bring
your
barbell
with,
if
you
just
have
dumbbells,
you
can
do
this
with
dumbbells.
What
we're
going
to
do
is
lie
down
on
the
floor.
Have
our
plates
or
barbells
in
front
of
us
just
adding
more
resistance
to
the
exercise
and
we're
going
to
lift
the
tailbone
so
lifting
the
feet
up
to
the
ceiling
I'll
demonstrate
in
a
sec.
A
So
you
can
use
these
with
a
barbell
or
dumbbells
and
then
what
we're
gonna
do
we're
gonna
come
up
now
if
you've
got
your
couch
or
you
can
actually
do
these
off
the
floor
as
well.
We're
going
to
do
crunches,
okay,
so
starting
on
the.
A
A
A
A
A
If
you
want
to
make
it
a
little
bit
harder,
you
can
place
a
plate
on
your
shins
if
you're
on
the
floor
or
just
tuck
it
into
the
crease
of
your
the
top
of
your
foot,
that
just
makes
it
a
little
bit
more
of
a
challenge.
Let's
go,
we've
got
two
sets
of
tin
ten.
A
Seven,
six
four
more
three
more
two
one
hug
it
in
yes,
I
can
feel
it
and
again
just
give
yourself
a
big
smile,
because
you
know
how
hard
how
this
is
paying
off
ready.
Let's
go
hard
work
pays.
You
know
that
seven,
six,
four
more
three,
two
one
good
two
down
one
to
go
of
these
sets.
Then
we
change
the
exercises.
A
A
A
A
A
A
A
A
A
Sumo
hold
come
on
down
so
breathe.
Feet
must
be
flat
on
the
floor.
Try
not
to
lean
up
onto
your
toes
so
feet
flat
on
the
floor,
so
your
weight
is
pushing
down
through
to
the
heels
feeling
in
the
glutes
as
well
as
that
core
four
seconds
three
seconds,
two
one
come
on
up
well
done
team,
one
more
round.
We're
finished
with
these
ones.
Moving
on,
let's
shake
those
legs
out.
A
A
Up
right
check
it
out
next
up
two
new
exercises:
I'm
gonna
use
my
weight
as
a
guide
sitting
down.
A
A
Nine
eight
you
can
use
a
milk
bottle,
a
coke
bottle.
Anything
that
is
a
little
bit
high
gives
you
a
bit
more
of
a
goal
to
get
over
four
more
three
more
two.
A
A
A
A
A
A
Seven
more
good,
so
I
hope
you
weren't
dropping
your
feet
to
the
floor.
Trying,
even
if
you
just
do
one
at
a
time,
try
and
keep
the
heels
off
the
floor.
I've
got
to
tell
you
that
on
the
last
one
we
got
one
more
round.
So
don't
worry
right.
Let's
do
our
sit.
Ups
20
reps,
with
a
weight
fast
as
you
can
ready.
Let's
go
so
make
sure
your
feet
are
flat
on
the
floor.
A
A
Last
one
hug
it
in
last
round.
Let
me
change
exercises
grab
a
quick
drink.
If
you
need
to
please
you
need
to
keep
that
water
on
deep
breath
last
round
so
see
this
round,
see
if
you
can
keep
it
so
that
your
feet
don't
touch
the
floor
so
that
you
keep
in
that
core
engaged
the
whole
time.
Remember.
Fingers
are
facing
towards
the
feet
and
those
elbows
are
nice
and
soft
we've
only
got
10
on
each
10
to
go.
Let's
do
it.
A
So
what
I'm
going
to
do
is
you
can
do
this
on
your
knees
as
well,
I'm
going
to
thread
the
needle,
placing
it
from
one
side
of
my
elbow
to
the
other
side,
or
you
can
do
it
up
onto
your
toes
we're
going
to
do
10
on
each
side
ready.
So
what
I
want
you
to
do
is
make
sure
that's
nice
and
tight:
try
not
to
rock
the
hips
from
side
to
side,
so
you're
trying
to
keep
your
weight.
A
A
Foam
up
three,
two
last
one
while
you're
there.
Your
second
exercise
elbow
to
knee
it's
slow
and
controlled.
Two,
three,
four!
So
going
back
to
that
plank
position.
Each
time
try
not
to
rock
the
hips.
You
got
four
more
three
more
two
good
come
down
into
child's
pose
hold
it
there
for
a
couple
of
seconds.
I
just
want
to
see
and
say
hello,
sophia's
joined
us.
Michelle's
joined
us
awesome.
A
A
A
A
A
A
We
have
v-sets
so
starting
position.
Legs
are
either
side.
Hands
are
facing
your
feet
again,
you're
going
to
crunch
them
in
in
and
out
see.
If
you
can
get
your
feet
higher
than
this
weight
at
seven
six
crunch,
it
five
four
three
two
last
one
good
and
then
we
move
on
to
as
our
opposite
is
russian
twists,
bring
it
up
to
the
ceiling,
bring
it
right
down
to
the
to
the
opposite
hip.
I
want
you
to
see
if
you
can
lean
back
slightly
so
you're
engaging
this
lower
core.
A
A
Couple
more
four,
more
three,
two
last
one:
oh
yes
feeling
it
last
round.
A
A
A
A
A
A
Morning,
fiona
good
to
see
you
morning,
claire
right,
so
that's
your
core
workout
for
today.
If
you've
got
any
feedback
or
comments,
please
leave
them.
It
helps
us
understand
what
you
want
and
how
we
can
deliver.
What
you
want
tomorrow
is
my
favorite
day.
It's
shoulders
and
biceps.
So
please
join
me
at
10
o'clock.
A
Thank
you,
maria
10
o'clock,
tomorrow
for
shoulders
and
biceps
enjoy
the
rest
of
the
day.
Everyone
well
done.