Here’s a complete full body functional workout with dumbbells ONLY! For more home training and workouts to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️
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Full Body Functional Dumbbell Only Workout:
5 mins warm-up: Gentle cardio to raise the heart rate (: I made this video explaining how to warm-up:
1. Squat thrust to thruster – 3 x 10 reps
2. Dumbbell front squat – 4 x 8 reps
1. Advanced version: Squat to alternating lunge – 4 x 6 reps (1 rep counts as: 1 squat, Left lunge, 1 squat, Right lunge)
3. Single leg deadlift to knee drive – 3 x 8 reps per side
4. Dumbbell swing – 4 x 12 reps
5. Side lunge with extension – 3 x 8 reps per side
6. Push press – 4 x 12 reps
7. Renegade row – 4 x 14 total reps
1. Advanced version: renegade row to rotation – 4 x 14 total reps
8. Russian twists – 4 x 16 total reps
9. Plank pull-throughs – 4 x 14 total reps
10 min cool down and stretching 😅
Outfit:
Gymshark studio leggings and sports bra in blue (thumbnail) :
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#dumbbell #workout
47 comments
By the end you'll feel full of endorphins and so strong and I'm so excited for our 2020!! ❤️❤️❤️❤️
I absolutely loved this workout. Such a great combination of safe and super effective movements!
Can’t do push ups and some dumbbell workouts I have a bad elbow.. tennis elbow 😔
Living for your dumbbell workouts ❤️
Just received weights after months of trying to order them, so glad I saw this video to try them out.
Thanks for showing some progression for the Russian twist! 🙂 I like this workout!
Whats' a gym? I don't even know anymore 😰
What kind of weight are your dumbbells? 😊
I started this workout, two month ago. I had diversed out my weekly routine, much from Natacha's video of how to make your own routine. I did this video once every week, one day HIIT, two rest days and three days of yoga.
I started with 0.5kg dumbbells, because my fitness level was not that high. Today, I completed this whole set, with the advance variations with 5kg dumbbells and I couldn't be more proud of myself. I think, I actually started gaining more strength after I stopped haphazardly doing video challenges of "14days weight loss" and started to relax a bit, go hard one day, rest for two, eating what I wanted and listening to my body. Natacha has changed my life. I know you get a lot of comments like this but something about working out from your videos makes me feel like you are my personal trainer, who guides me at every step, you taught me "quality over quantity" and the true beauty of strength. The most important change is that, I have stopped looking at my body, defined by a set of numbers on a scale, and started measuring my progress by setting my endurance, my strength, my cardiovascular capacity as a parameter. Thank you Natacha.
Too much talking we need workout only video
So I've only been investing in myself and focusing on being strong rather than on the number on the scale for about 6months or so. I remember trying this about 9 months ago and I'd to stop after 1 round, getting annoyed at myself and probably eating a cake. I've just done this now and I made it the whole way through, still dying, but I made it!
I know you hear this all the time, but you've done so much for me and developing a better relationship with myself, from education to workouts so thank you so much <3
This workout is amazing BUT I do prefer the follow along workouts, motivating myself was more difficult here! Thank you!!
the "go out and do what you need to do for 2020" always gets me 🙁
Can anyone suggest me the weight I should use
My height 5 ft, weight 50kgs,age 20
Loved this full body!! Perfect for lockdown 😊xx
I just did this and it is FIRE!!! I loved it!!!!
This was an awesome workout. Thank you!
Thank you for all your videos and general good vibes! 😉 I was wondering if you could post a dumbbell workout that focuses on the arms? Thank you!
Did this workout with 20lbs dumbbells and omg such a killer💪💪🔥🔥 Plz make more workouts like this!!
I keep coming back to this because the selection of exercises is just amazing ! I usually integrate them in my own full body day !
you're my hero. no jokes
Anyone else doing this in 2021? It’s kicking me in the butt, in a good way that I SO needed! Thanks for your amazing channel Natacha!!! Over half way through the moves and feeling so good Xx
I love love love this workout, hope you'll do more of these!! 💖
I wonder how heavy her weights are!
I know u in recovery but this workout is prob my all time fave !! Prob a bit too much while u recovering to put more of these out. It’s my go to for when I feel strong and powerful
I stood for 12 minutes waiting for the session to start. 🤣
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This is an amazing workout! I did the whole thing and it was very effective and challenging. I have been doing a bunch of strength training exercises at home since last Sept 28 consistently at home and this is just what I was looking for to change things up. It has the functional training that I need to work on and have been very curious about learning what it is all about. I need more of these! Very fun and creative workout! Thank you Natacha!!
how much time does it take?
how am i only just finding this 6 days before i go back to the gym ! i would have done it all through quarantine ahahhaha
How much rest should we be taking in between sets and excercises?
hi can u please make only 1 dumbell workout? bcs i only have 1 and i really wanna do ur dumbell workout. thankyou!
hey it would be great if you made a video with a follow along warm up we could do before we did one of your workouts!
hey Natasha I am so excited to try out this workout! I was just curious but how long did it take you, and how heavy dumbells did you use?
Website called Agoge Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.
I would love to have this as a follow along, without the explanations in between
I just rediscovered the video and it's been the best workout I've done at home in a long time- love it!!!! 🔥
PS: missing your content a lot; I hope you're alright!
Which of your workout guides is the most similar to this workout?
For anyone who's wondering, this took me about ~35 minutes to complete! I took a few seconds break in between sets, and however long the video was for each segment.
Im bored of calculating calories intake and BMI. Agoge Diet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.
I always avoided diets because I thought I wouldn't be able to eat pizza or pancakes. Diet plan I got from Agoge Diet allows me to have cheat meals and still keep my fitness journey on track. If you don't believe me, visit their site and try it yourself.
Omg that’s hard for me 😞
Revisiting this video – honestly, many of my best experiences working out have been dumbell only workouts
How heave dumbbells should I lift?
Wow.
👍🏻
Great workout with funny narrative. I can't! 😀 I'm writing this after the workout and my hands are shaking 😀 Very effective!