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From YouTube: Gym Session - Back & Triceps with Lou H (11/01/21)
Description
Gym Session - Back & 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
Yes,
I'm
here
so
this
morning,
good
morning,
andrea
this
morning,
we're
going
to
be
working
on
back
and
our
triceps,
so
smallest
muscle
group
and
the
most
important
muscle
groups
all
across
the
back
down
to
our
posterior
chain.
That's
part
of
the
core.
So
it's
not
just
working
this
bit.
It's
working
this
bit
to
have
a
nice
solid
trunk.
A
So
before
we
start,
let
me
just
go
through
the
disclaimer.
This
workout
is
intended
for
the
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions.
Please
consult
your
doctor
before
you
go
ahead
with
a
workout.
Online
workout
is
harder,
so
if
you
do
feel
any
pain
or
discomfort,
please
stop
immediately.
A
Neither
myself
nor
two
rivers
accept
any
responsibility
with
for
any
injury
that
occurs
good
morning.
Susie
occurs
from
your
workout
right,
so
we're
ready
to
go
yes,
susie
good.
So
this
morning
I've
got
a
whole
array
of
different
exercises.
A
Remember
this
is
on
video,
so
you
can
play
back
later
or
stop
it
pause
and
do
it
at
another
time.
Those
are
the
options.
Okay,
let's
start
off
with
warming
up,
I've
got
a
nice
light
set
of
dumbbells
okay,
so
we're
gonna
warm
up
the
shoulders
good
morning,
vicky
so
coming
into
a
tabletop
position.
I've
got
one
arm
underneath
the
shoulder
and
we're
just
going
to
take
it
out
to
the
side.
A
A
A
So
what
we're
doing
here
is
warming
up
getting
the
joints
the
muscles
ready
so
that
we
can
get
move
on
to
all
the
heavy
weights.
A
A
A
So
the
reason
why
I'm
on
my
knees
is
so
that
I'm
just
going
to
work
the
rest
of
the
body
as
well,
so
it's
easier
standing
than
it
is
kneeling
because
I'm
having
to
squeeze
my
glutes
to
keep
my
balance.
Let's
add
a
press
pack,
deck
press.
B
A
A
I've
got
a
set
of
a
a
set
of
ten
and
an
eight
we're
going
to
start
off
with.
Now
you
can
do
this
with
a
dumbbell
we're
going
to
do
getting
into
a
squat
position.
Kettlebell
swings
so
squat
position
feet
wider
than
your
hips.
Your
bum
is
pushed
back.
Your
weight
is
in
the
heels
of
your
feet
and
we're
going
to
do
a
forward
a
diagonal
forward
and
then
other
side.
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
A
Last
one
bring
it
down
well
done
good
morning,
charlie
okay,
so
we
go
back
to
the
back
muscles
back
work.
What
I'm
going
to
do
now
is
we're
going
to
get
so
if
you've
got
a
barbell,
get
it
add
some
weight
on
just
one
side
of
it
or
you
can
start
off
with
just
warming
up
I'll
show
you
what
I've
got
here.
A
So
I've
got
a
nice
barbell,
I'm
gonna
make
it
nice
and
secure
either
side
and
we're
gonna
push
the
bum
up
to
the
ceiling.
I'm
gonna
bring
it
up
to
the
chest,
so
I've
got
a
long
straight
spine.
My
eye
lines,
looking
just
in
front
of
me.
First
up
we'll
just
do
15
reps
getting
used
to
how
it
feels
bring
it
up
squeeze
in
between
the
shoulder
blades,
making
sure
that
your
glutes
are
nice
and
tight
squeeze.
A
A
A
A
Don't
forget
to
add
the
pin
on
or
the
clip
on
so
you're
keeping
it
nice
and
safe,
so
we
did
15
we're
going
to
drop
it
down
to
12..
If
you
need
to
just
stretch
it
out.
A
A
A
Right
so
I've
doubled
up
gonna,
bring
the
reps
down
to
ten
feet,
either
side
weight
of
your
feet
planted
into
the
the
floor,
tailbone
tucked
up,
locking
the
core
now
squeeze
it
up.
A
A
Good
morning,
sue
okay,
this
time
I'm
going
to
swap
my
hands
around,
so
I
had
it
one
right
hand
and
left
hand
back
this
time,
I'm
going
to
switch
it
round
just
so
that
you've
got
the
the
balance
whatever
you
do
on
one
side,
try
and
match
it.
On
the
other
side,
eight
good
morning,
tracy,
okay,
let's
do
this
so
nice
and
strong,
very
important,
all
those
muscle
groups,
nice
and
tight.
A
Okay:
let's
have
a
look
at
triceps
again
we're
going
to
have
a
look
at
press-ups.
A
A
A
Three:
two
last
one:
okay,
variation:
we're
going
to
do
a
diamond,
tricep,
push-up,
so
same
thing,
but
this
time
our
hands
are
touching
each
other
fingers
are
touching
each
other.
It's
much
harder!
We're
going
to
go
from
12
to
10.,
remembering
to
keep
those
elbows
right
back
to
the
ribs.
Let's
go
knees
or
toes
is
an
option.
It's
very
hard
on
the
toes!
So
well
done!
If
you
can,
let's
do
this.
B
B
A
More
good
last
one
okay
stretch
it
off,
so
these
are
tricep
press-ups
that
you
can
do
whenever
you've
got
spare
time
just
before
you
sitting
around.
You
know
in
your
bedroom
wherever
here's
another
variation
for
you,
so
we're
in
plank
position
and
you're
going
to
go
down
onto
your
elbows.
A
A
A
A
You
will
definitely
feel
this.
Let's
do
six
of
these
five
four
three
two
nice
good
come
on
up
so
four
different
kinds
of
tricep
push-ups
for
you
to
practice
and
get
strong
at
right.
Let's
move
on!
Shall
we
let's
do
some
more
back
work,
this
time,
I'm
going
to
do
deadlifts
using
a
nice
heavy
weights.
A
So
dead
lifts
pushing
the
bum
back
feet
outside
the
hips,
picking
the
bar
the
dumbbell
up
and
we're
just
going
to
go
right
down
long
straight.
Legs
knees,
not
locked,
but
soft
you'll
feel
a
lovely
stretch
down
the
hamstrings
shoulders
are
back.
A
B
A
A
A
A
A
A
A
A
A
A
A
A
A
One
all
right,
that's
round
two,
so
you'll
start
to
feel
the
fatigue.
Now
your
muscles
are
starting
to
moan
at
you
they're
starting
to
hurt
that's
a
good
thing.
Good
morning,
louisa
good
morning
helen.
That
means
you're
starting
to
build
those
muscle
groups.
You'll
feel
that
lactic
burn
all
good.
All
good.
We've
got
one
more
set
of
those
kickbacks
to
do
roll
the
shoulders
back.
A
A
A
A
A
Switching
back
to
the
back
muscles,
I'm
going
to
come
down
onto
the
bench
now
if
you've
got
a
top
box
or
you
can
do
this
on
the
floor
actually
as
well.
A
A
A
A
A
A
B
A
Two
last
one
good
come
on
up
here:
come
the
dips,
there's
nothing!
That's
beats
working!
Those
triceps
than
your
own
body
weight.
Tell
you
that
much
okay
fingers
facing
forwards!
Eight
reps:
let's
do
the
other
leg
lifted
this
time,
ready.
Let's
go
eight,
seven,
six,
four
more
three,
two
job
done
all
right!
That's
another
set
of
exercises
in
the
bag.
We've
got
one
more
round
of
exercises
to
do,
and
then
we
stretch
so
at
the
beginning.
I
told
you
about
deadlifts,
with
one
leg,
behind
the
other,
we're
going
to
do
that
now.
A
A
A
B
A
A
A
A
A
A
A
Two
last
one
please
so
good:
it
feels
so
good
to
do
weight
work
and
it's
so
good,
for
you
builds
that
bone
density
makes
you
stronger
fitter
good
morning
jill
for
when
you
do
your
core
exercises,
your
cardio.
Sorry
right,
so
we've
got
one
more
set:
heavier
lower
rips!
You
know
the
drill.
A
B
A
A
Okay,
we
need
to
stretch
it
off,
so
I'm
going
to
come
down
and
I'm
going
to
have
my
hands
underneath
my
shoulders
arch,
the
spine
up
to
the
ceiling
and
then
relax
it
arch
it
up,
relax
it
hold
it
there
for
a
couple
of
seconds,
all
right,
I'm
gonna
tuck!
My
toes
underneath
push
my
button
up
to
the
ceiling
and
then
just
push
my
bottom
towards
the
ceiling
shoulders
towards
the
knees.
A
A
All
right,
so
that
should
so
make
you
feel
good
back
and
triceps
are
done
tomorrow,
I'm
back
with
core.
So
if
you
can
join
me,
lovely
to
see
you
10
o'clock
in
the
morning-
and
all
you
need
to
do
now-
is
get
some
protein
on.
We've
done
lots
of
heavy
heavyweight
work
and
enjoy
the
rest
of
your
day.
Well
done!
Everyone.