Uploaded March 2018 | Updated September 2026, 1 day ago
My training guide for complete beginners to competitive athletes for regular gyms: natachaoceane.com
——————————————————————————————
Instagram: instagram.com/natacha.oceane/?hl=en
——————————————————————————————
Outfits:
Small gold hoops: rstyle.me/n/cwcxxtcc3pp
Necklace (not the same but similar):
1. rstyle.me/n/cvna5acc3pp
2. rstyle.me/n/cvna6acc3pp
3. rstyle.me/n/cvna3ucc3pp
4. rstyle.me/n/cvna3dcc3pp
5. rstyle.me/n/cvna2qcc3pp
6. rstyle.me/n/cvna63cc3pp
White Bardot top: rstyle.me/n/c2ct8gcc3pp
Gymshark black top and bottoms and orange set: https://gym.sh/Shop-Natacha-Oceane
Dark grey shorts: Girlfriend collective
Cherry crop top: rstyle.me/n/c2cuaxcc3pp
White jumper: rstyle.me/n/c2cufgcc3pp
Powder blue leggings: Girlfriend collective
All rstyle links are commission links (around 5-10% commission), it doesn’t change the price you pay at all and really helps support my channel but of course feel free not to go through them if you don’t want to (:
——————————————————————————————
Camera: Canon 80D
——————————————————————————————
Workouts:
Day 1:
1 & 2 arm toe-to-bars: 4 x 8 ⠀
Diamond press-ups: 3 x 10 (ft. a wild attempt at a one-arm press-up) ⠀
Pull-ups: 3 x 8 ⠀
Tuck reverse lever holds: 3 x failure ⠀
Straight bar dips: 3 x failure ⠀
Crucifix prep: 3 x failure ⠀
Handstand holds + handstand shrugs: 3 x 12
Day 2:
Shoulder to press 4 x 12
Cleans 4 x 5
Front delt extension with hip abduction jumps 2 x 15
Side step with front felt extension 2 x 15
Side agility bounds 2 x 15 per side
Single leg barbell deadlift 3 x 12 per side
Wide to diamond press ups 3 x 8 (total reps)
Overhead alternating lunge jumps 3 x 14 (total reps)
Day 3: (no set time for these I just practice until I feel I’ve made some progress and then I move on 😀)
Flag prep practise
Back flips
Websters
Back flicks
Side flips into pit
Handstand walks
Day 4:
Banded leg press 5 x 12
Banded side steps 2 x 15 each side
Banded front squats 4 x 10
Banded hip thrusts 5 x 10
Banded walking kick backs 3 x 10
Alternating reverse lunges 3 x 16 total reps
Pulsing lunges 2 x 10 per side
Straight leg deadlift with extension 3 x 10
Dynamic stretching
Day 5: (no set time for these I just practice until I feel I’ve made some progress and then I move on 😀)
Handstand prep
Front somersault and preps
Up-start learning
Gainer of some sort (I’m really bad with names!)
Backflips
My training guide for complete beginners to competitive athletes for regular gyms: natachaoceane.com
——————————————————————————————
Instagram: instagram.com/natacha.oceane/?hl=en
——————————————————————————————
Outfits:
Small gold hoops: rstyle.me/n/cwcxxtcc3pp
Necklace (not the same but similar):
1. rstyle.me/n/cvna5acc3pp
2. rstyle.me/n/cvna6acc3pp
3. rstyle.me/n/cvna3ucc3pp
4. rstyle.me/n/cvna3dcc3pp
5. rstyle.me/n/cvna2qcc3pp
6. rstyle.me/n/cvna63cc3pp
White Bardot top: rstyle.me/n/c2ct8gcc3pp
Gymshark black top and bottoms and orange set: https://gym.sh/Shop-Natacha-Oceane
Dark grey shorts: Girlfriend collective
Cherry crop top: rstyle.me/n/c2cuaxcc3pp
White jumper: rstyle.me/n/c2cufgcc3pp
Powder blue leggings: Girlfriend collective
All rstyle links are commission links (around 5-10% commission), it doesn’t change the price you pay at all and really helps support my channel but of course feel free not to go through them if you don’t want to (:
——————————————————————————————
Camera: Canon 80D
——————————————————————————————
Workouts:
Day 1:
1 & 2 arm toe-to-bars: 4 x 8 ⠀
Diamond press-ups: 3 x 10 (ft. a wild attempt at a one-arm press-up) ⠀
Pull-ups: 3 x 8 ⠀
Tuck reverse lever holds: 3 x failure ⠀
Straight bar dips: 3 x failure ⠀
Crucifix prep: 3 x failure ⠀
Handstand holds + handstand shrugs: 3 x 12
Day 2:
Shoulder to press 4 x 12
Cleans 4 x 5
Front delt extension with hip abduction jumps 2 x 15
Side step with front felt extension 2 x 15
Side agility bounds 2 x 15 per side
Single leg barbell deadlift 3 x 12 per side
Wide to diamond press ups 3 x 8 (total reps)
Overhead alternating lunge jumps 3 x 14 (total reps)
Day 3: (no set time for these I just practice until I feel I’ve made some progress and then I move on 😀)
Flag prep practise
Back flips
Websters
Back flicks
Side flips into pit
Handstand walks
Day 4:
Banded leg press 5 x 12
Banded side steps 2 x 15 each side
Banded front squats 4 x 10
Banded hip thrusts 5 x 10
Banded walking kick backs 3 x 10
Alternating reverse lunges 3 x 16 total reps
Pulsing lunges 2 x 10 per side
Straight leg deadlift with extension 3 x 10
Dynamic stretching
Day 5: (no set time for these I just practice until I feel I’ve made some progress and then I move on 😀)
Handstand prep
Front somersault and preps
Up-start learning
Gainer of some sort (I’m really bad with names!)
Backflips
