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From YouTube: Gym Session - Core with Lou H (26/01/21)
Description
Gym Session - Core 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
Me
all
right
so
gym
session
this
morning
is
cool.
My
name's
louise
good
morning,
ellen.
A
A
Neither
myself
nor
two
rivers
accept
any
responsibility
for
any
injury
sustained
during
the
workouts.
Enjoy
your
workout
good
to
see
you
all
this
morning.
Oh
we're
just
going
to
start
off
with
getting
warm
and
then
we'll
go
through
some
core
exercises
weighted
or
not.
You
can
do
these
exercises
with
or
without
so
don't
worry
about.
If
you
haven't
got
any
weights,
shall
we
get
started
answers?
Yes,
good
okie
dokie,
so
let's
roll
those
shoulders
get
mobilized
and
forwards.
A
A
It's
going
to
a
little
swim
breaststroke.
Shall
we
yes.
A
A
Out
and
over
the
top
all
right
so
this
morning,
we'll
start
standing
and
we'll
end
up
on
our
mat.
I've
got
a
little
bit
of
mixing
in
cardio
cool
work,
just
to
get
the
blood
flowing
again
and
all
different
exercises.
Just
to
so,
you
don't
think
about
it.
You
just
get
on
with
it.
If
you've
got
a
nice
heavy
weight,
we'll
start
off
with
a
nice
heavy
weight,
I've
got
a
five
here:
dumbbells
will
work
as
long
as
you
can
hold
them.
A
A
A
Again,
good
morning,
marilyn
good
to
see
you
again
we're
working
the
core
today
we're
going
to
do
another
round
of
those.
So
if
you
can
go
heavier,
go
heavier
otherwise,
stay
where
you
are,
this
time,
we're
going
to
do
a
forward
and
up
raise
as
well
now
before
we
start
lock
in
that
core,
get
it
nice
and
tight
switch
the
glutes
on
quads,
nice
and
tight.
So
we
know
that
we're
we're
really
targeting
the
call
we
start
up
with
up
and
overs
right
over
the
top.
A
Last
one
bring
it
down
to
your
thighs
straight
up:
slowly,
control
it
back
down
to
your
thighs
again
straight
up,
controlling
it
back
down
to
your
thighs
control,
control
control.
So
we're
not
just
working
the
core.
A
lot
of
the
exercises
that
we
do
all
over
body,
workout
right
now
the
shoulders
are
getting
a
workout
as
well
good,
formal.
A
A
A
A
A
Good
morning,
janine,
okay,
we're
going
to
come
back
to
those
steering
wheel,
ones
we're
going
to
change
the
exercise.
I've
got
two
light
dumbbells,
I'm
going
to
start
off
in
plank
position.
A
A
Take
the
plate
there
back
down
to
plank,
collect
the
other
one
opposite
arm,
collect
it
back
down
to
pla,
plank,
go
and
collect
it
again,
push
the
bum
to
the
ceiling,
so
every
time
you're
doing
that
you're
crunching
the
core
in
pushing
the
bum
up
to
the
ceiling.
Let's
do
10
rounds
of
each
so
five
on
each
five
on
each
side
collecting
taking
back
all
right.
Each
time
plank
position
no
bumps
in
the
air,
nice
and
strong.
Your
shoulders
are
over
your
hands
and
your
eye
line.
A
A
A
A
A
A
A
A
A
B
A
A
A
A
Three
four
one
more:
I
can
do
one
more
twist
twist
twist,
I'm
gonna
change
it
keep
going,
keep
going.
You've
got
five
sets
left
to
the
middle
to
the
side.
A
A
Good
so
now
we've
got
our
plike
pike
exercise
where
we
put
the
weights
to
your
foot.
If
you
can
go
ahead,
there
go
10,
reps
on
either
side.
A
A
A
A
A
A
A
A
B
A
A
B
B
A
A
B
A
A
A
A
B
B
B
A
A
A
A
A
A
A
A
A
If
you
can't
then
stay
with
the
same
number
of
reps
okay,
so
if
you
I
haven't,
got
any
heavier
than
the
last
round
stay
with.
Sixteen
is
eurips
twelve.
A
A
Yes,
all
right,
not
too
bad
we're
nearly
there
lily
got
through
all
of
them.
What
we're
going
to
do
now
is
some
crunches,
yes
crunches,
but
we're
going
to
lift
up
the
the
bottom
so
plates
or
dumbbells,
or
if
you've
got
a
heavy
kettlebell.
A
A
A
A
A
Hip
thrusts
we're
going
to
drop
that
down
to
14
if
you've
got
a
heavier
weight.
If
you
haven't
stay
with
16
and
the
same
with
the
plankton
pike
good
morning,
margaret
good
morning,
ready
team,
shall
we
do
this
so
place
the
weights
above
your
head,
bring
your
feet
up
so
that
they
are
nice
and
straight
and
we're
going
down
to
twelve.
B
A
A
A
One
more
set
you
might
want
to
just
turn
over.
Actually,
let's
flip
it
over
and
go
into
child's
pose
so
and
knees
are
wider
than
your
hips
push
your
hands
in
out
in
front
of
you
and
just
push
your
hips
back
just
to
stretch
it
out
for
a
couple
of
seconds
before
we
do
that
last
round,.
A
B
A
A
Wait
in
line
with
your
shoulders
and
you
keep
it
there,
bring
the
hip
feet
up
nice
and
straight:
let's
go
nine.
A
A
A
A
11
10
so
make
sure
your
elbows
are
bent
good,
extend
the
legs
fully.
You
got
to
think
about
balancing
that
dumbbell
on
the
top
of
your
feet,
six
more
slow
and
controlled
five.
Four,
three
two
good
job
last
one
keeping
it
there.
It's
going
to
change
slightly
you're
gonna,
have
your
shoulders
to
the
floor
and
you're
going
to
do,
extend
but
bring
it
back
into
your
above.
Your
hips
so
extend
and
bringing
it
back.
If
that
doesn't
work
for
you
do
it
without
the
weight.
Extend
your
legs
fully
back
out
your
feet.
A
A
Two:
it's
burning
last
one:
take
that
weight
away,
hug
your
knees
in
yeah.
That's
working!
Now!
Don't
forget
your
core!
Is
nice
and
fatigued
right
now,
we've
done
all
those
exercises
before
so,
of
course,
that
burns
going
to
come
in
a
lot
quicker,
straighten
the
legs
out
in
front
of
you
just
stretch
them
out.
Let's
do
that
again.
A
A
Six,
it's
much
harder,
five,
four,
three,
two
last
one
good
work
lie
down,
and
we
do
it
just
the
knee
crunching
so
out
and
in
ten
shoulders
flat
to
the
floor.
A
B
B
A
B
A
Hug
it
in
so
this
is
taking
me
out
of
my
comfort
zone.
That
is
for
sure,
and
you
need
to
do
that
every
now
and
again
just
to
trick
the
body
and
see
what
you
can
do,
because
you
should
be
aiming
to
progress
all
the
time
legs
are
feeling
it
everything's
feeling
it.
Oh
don't
like
it,
but
I
know
I've
just
got
one
more
set
to
do
and
there's
eight
reps
in
each-
and
I
know
I
can
do
this
because
you're
doing
it
with
me,
aren't
you
yes
all
right.
Let's
get
it
done.
B
A
A
A
And
then
switch
it
over
other
side,
so
these
are
all
exercises
that
you
can
adapt
and
change.
It's
just
to
give
you
new
ideas
on
different
exercises:
to
do
okay
feet
together,
sitting
up
onto
your
tailbone,
bring
them
close
to
your
body
and
then
just
reach.
A
A
So
if
you're
wanting
some
legs,
bums
and
tums,
I'm
back
on
at
12
o'clock,
otherwise
I'm
back
tomorrow
for
shoulders
and
biceps.