Full functional dumbbell only workout with progressions!!
My fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train):
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Instagram:
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WORKOUT:
– 5-10min warm up
1. Geisha squat to knee up – 3 x 8 reps per side, 30-45s rest between each set
2. Short stride lunges – 3 x 14 total reps, 30-45s rest between each set
3. Dumbbell rows – 3 x 12 reps per side, 30s rest between each set
4. Single arm clean and press – 3 x 8-10 per side, 30s rest between each set
5. Twisting wall sits – 4 x 14 total reps, 1 min rest between each set
6. Jumping alternate lunges – 3 x 16 total reps, 1 min rest between each set
7. Stiff legged deadlift – 4 x 12 reps, 30s-1min rest between each set
8. Half Turkish get up – 3 x 6-8 reps per side, 30s rest between each set
5-10min cool down and stretch
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I’m wearing Gymshark vital seamless leggings in this video, their sale is still on:
*This is my commission link but feel free not to use it – I’ll still love you anyways (: xxx
41 comments
Hey my friends!! Hope you enjoy this dumbbell only full body functional workout!! Workout is in the description box too! And don't miss out on the BLACKFRIDAY sale on my website!! Love ya lots!! xxx
P.S. Love the dead lifts!
What kind of weight dumbbells are you using? Love the workout btw!!
How much lbs dumbbells r those?
I love this so much thank you
Just finished this work-out with my gf. Super effective 👌 thanks Océane
Who‘s watching this in the crisis of corona virus?
okay that geisha squat made me feel like a badass geisha in the 1100 AD Japanese court though
"I hope you guys enjoyed it" um.. ma'am that's just trolling at thing point. But actually I did, that last move was intense!
i just finished this workout and really i can't get over how good your workouts make me feel !!!! Another amazing workout really fun energetic and challenging amazing !!!! and also because of you i started to warm up before my workouts lol
This is brutal !! Did it for the first time and my legs are shaking en abs are burning .. but still love it !!!
1. Geisha squat/curtsy lunge into high knee (3×8 reps per side; 30-45s rest between each set)
2. Short stride walking lunges (3×14 total reps; 30-45s rest between each set)
3. Bent-over rows (3×12 reps; 30s rest between each set)
4. Single arm clean to press (3×8-10reps per side; 30s rest between each set)
5. Twisting wall squat (4×14 total reps; 60s rest between each set)
6. Jumping alternating lunges (3×16 total reps; 60s rest between each set)
7. Stiff-legged deadlifts (4×12 reps; 30-60s rest between each set)
8. Half turkish get-ups (3×6-8 reps per side; 30s rest between each set)
My legs are noodles now 🙈
Just did this at home! Didn't think I could get a good workout in without the heavy weights at the gym but oh my god I´M DEAD!
Is it possible to do a workout without any talking, just a suggestion…
Is this considered as weight training??
Do you live in the UK? How long have you been with Mario for? Can you do a videos on quarantine plz and day to day stuff you do :).
Super good combo movements and real whole body. Thank you
I thought this was an actual workout…timed ughhhhh….thanks for showing these but….really need a workout
This workout killed me, I loved it. Any more like this with just dumbbells would be amazing, thank you!
I got some good ideas here for my home training 👍
Hi Natacha! This is my absolute favorite workout to do EVER!! I use 20 pound dumbbells and it’s really a burner! Thank you for all your awesome workouts!! They are my favorite workouts ever!!!!!!
Your inspirational, thank you!
How heavy were your weights?
LOVED THIS!!!!
Oh my goodness Natacha! I love this workout. I've done it twice now when I cant get to the gym. It gets me sweating like crazy, and I feel it so good! Thank you!
Nobody tells me that it's 1hour of dying xDD
Just did this workout….
💀
🌼
2:18
3:39
4:52
5:34
7:07
7:44
8:40
9:00
😂😂😂😂😂They Fun……Tional(funny😂😂😂)
This workout has me so sore.
Are the workouts in BUILD similar to this one? Hopefully you see this 😭
do anyone know how many calories this burned when you did the full workout?
awesomeee workout! 💪
I did this workout and I AM SO SORE!! It was so good, please Natacha do more dumbbell workouts 😁😁
Better late than never, just finished this workout at the gym today, so much fun! Really enjoyed this type of training, felt good to get a bit out of the weight lifting and cardio rut
1:57 1. Geisha squat to knee up – 3 x 8 reps per side, 30-45s rest between each set
3:24 2. Short stride lunges – 3 x 14 total reps, 30-45s rest between each set
4:43 3. Dumbbell rows – 3 x 12 reps per side, 30s rest between each set
5:18 4. Single arm clean and press – 3 x 8-10 per side, 30s rest between each set
6:34 5. Twisting wall sits – 4 x 14 total reps, 1 min rest between each set
7:32 6. Jumping alternate lunges – 3 x 16 total reps, 1 min rest between each set
8:27 7. Stiff legged deadlift – 4 x 12 reps, 30s-1min rest between each set
8:50 8. Half Turkish get up – 3 x 6-8 reps per side, 30s rest between each set
For me to workout:)
1:57
3:25
4:42
5:20
6:36
7:30
8:29
Thank your for the workout 😊
Ahhhh!!!
Have done this for 1st time
It was definitely a killer! 🤤
https://m.youtube.com/watch?v=nyE9mSthu-Y
Looove the geisha squat! Also a good supplement to train for pistol squat strength and mobility