My full weekly workout routine in detail + the tricks I use to make sure my workouts are working! For science-based workout programmes 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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My Instagram:
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My week of workouts:
Day 1: Full Body (~1hr)
– Superset: 4 x Pull-ups (6 reps) + Ring rows (6 slow reps)
– Full body press with band: 3 x 6 2sec holds
– Landmine squat to press: 4 x 10reps
– Push press: 4 x 6reps
– Single arm dumbbell snatch: 3 x 8reps per side
– Resistance band bear crawl: 2 x 30s back and forth
– Medicine ball extensions: 4 x 15 reps
Day 2: Skills (~30mins)
– 5-10 mins handstand drills (shoulder taps, handstand walks, leg lifts)
– 5 mins backflips (I try and do 15-20 in total)
– 15mins stretching for the box split
Day 3: Lower body (~1hr)
– Hex bar deadlift: 5 x 4reps
– Plate cleans: 4 x 10reps
– Kneel to squat to box jumps: 4 x 8reps
– Resistance band sprints: 3 x 15s
– Overhead plate duck walks: 4 x 12 (total reps)
– Reverse alt. Lunges: 3 x 14 (total reps)
– Hip thrusts: 4 x 8reps
– Wide stance leg press: 4 x 8reps
Day 4: Rest
Day 5: Gymnastics (~1.5hrs)
– 45mins drills (handstand drills, tumbling drills)
– 45mins freestyle (flag, front + back somersaults, side flips an aerials)
Day 6: Full Body or HIIT workout (~1hr)
– Asymmetric KB rack walking lunges: 2 x 10 per side (4 sets in total)
– Walking pistol squats: 3 x 8 total reps
– Iguana press ups: 4 x 10 total reps
– Dumbbell squat to press: 3 x 12 reps
– Single arm lateral KB swings: 2 x 10 per side (4 sets total)
– Lateral KB swings: 1 x 12 per direction (2 sets total)
– Sled pushes: 3 x 20m
– Swiss ball balances: 3 x 45s
– Elevated leg side planks: 2 x 12 per side
Like I said in this video this is my ideal split, but sometimes I just don’t have time so I’ll do a HIIT session instead which only takes me 20 minutes (:
This is where I get my youtube music from! (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Outfits:
– Top from whitefoxboutique.com
– Most of my gym outfits are from Gymshark 🦈: This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘
#workout #training #routine #schedule
28 comments
I made all kinds of mistakes building my own workout routine before I really understood the Sports Science, so I hope the real talk after I take you through my current split helps!
Love ya, thanks for being the best community anywhere ♥️
You are a breath of fresh air. Your attitude and humor towards fitness and life are everything!!!!!!!!!!!
To be honest , this is perhaps the best workout split ever i think.
Because the way i train i always feel that i am missing out on that " free movement stuff " like that SKILLS or GYMNASTIC day you mentioned because i mostly have dedicated day for each body parts.
Though i am a male and am checking these videos out to help my wife out in her fitness journey but i seriously loved your routine. Its like a mesh up of bodybuilding with weights and calisthenics or something in that line.
I sure will be adding a SKILL day in my workout routine for sure.
Cheers…
10:09 wtf is that? I'm starting the pistols and i cant even reach the floor
Please share a video on periods.. What workouts you do on that period week and how you manage
You are literally my inspiration. Started watching you in July 2020 when I was 212lbs and every single time I felt like giving up, I would just watch your videos and it has never failed to motivate me. Currently 163lbs and can still watch your videos for hours until I get my butt to the gym. So thank you very much!!!
Girl. You need to do flexibility 3xs a week to increase middle splits.
You rock girl 🔥 such a strong woman! Keep it up!❤️
Could you please do another one of these!!!!!
I don’t think Natacha realizes that she’s my best friend 😂
I used to be able to do backflips on a beam in gymnastics and now I’m scared to do it on a trampoline, so I know the feeling😂
which gym do you go to? I thought they were all closed.
You are so amazing I love your videos!
A ninja day 🥷🏻 interesting…. I feel my rest day under threat again 😄
You are so inspiring! Thank you for re-motivating me!!!! 😘😘😘😘😘
This week of workouts sounds BOMB and pretty entertaining! I’m new to this channel! Do you have any videos on how to build your own workout session? 🙂
Ive never seen such innovative exercise movements. Thank you!!
I used to train 4-5 times a week, I was exhausted all the time and I didn't see much progress. With help of professional coach I now train 2-3 times a week, but harder, still get results and I feel much better 🙂 I love to get inspired by your workout and later try what works for me. Everyone should find his or hers fit.
I heard some guy lost 12kg in just one month by following diet plan from Agoge Diet so I tried that too. Although I didn't lose that much, I could say this thing really works and it's definitely worth trying
So annoying, can't listen to you, omg 😴😥
Want more videos on workouts because only in your videos I have seen new moves and technics and they make me more exciteing to workout and see your videos than any other videos in YouTube. Please Natacha 😊😍 .
OMG WOAH INSANNEE !!! YOU'RE A WONDER WOMANNN . A STRONG QUEEENN !!!
THIS WAS LITERALLY BOMB AND SOOO FREAKING INTERESTING !!
Natacha with missing Lindor: I will find you, and I will eat you.
I love that you share your routines. It can be tough ot feeling pressured into other routines people always talk about, like all the gym splits of legs and back day, bi's and tri's day, etc. Which also doesn't leave room for other pursuits.
So how do we start with a workout routine that is particular for our goals? What if we don't have ur Foundation? Where do we start for our goals?
12:45
This is fantastic! Thanks so much for sharing in such detail. It really helped to have clips of you doing all the exercises you listed.