Uploaded November 2018 | Updated September 2026, 5 hours ago

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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): natachaoceane.com

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Instagram: instagram.com/natacha.oceane/?hl=en
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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: https://gym.sh/Natacha-Blackout1
*This is my commission link but feel free not to use it - I’ll still love you anyways (: xxx