Uploaded February 2019 | Updated September 2026, 15 hours ago
My training split to keep me happy, healthy & active! My fat loss and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): natachaoceane.com
My brand new resistance bands to get the most out of your training! natachaoceane.com
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Instagram: instagram.com/natacha.oceane/?hl=en
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These are my workouts below for anyone asking! Some of these workouts are more advanced and a lot the moves require progression exercises and lots of practise, strength and conditioning so only try some of these moves if you have been training for a while and understand how your body moves and your limitations (: will put up some more workouts soon for everyone though!!
Day 1: Upper body
- Unassisted pull-ups 3 x 5 reps
- Assisted pull-ups 3 x 10 reps
- Unassisted dips 3 x 5 reps
- Assisted dips 3 x 10 reps
- Press ups 3 x 10-12 reps
- Unilateral pull down machine 4 x 4 reps
- Medicine ball slams 4 x 12 reps
Day 2: Full body
- Front squats 3 x 6 reps
- Hex bar deadlift 4 x 6 reps
- Asymmetric rack hold side duck walks 3 x 10 per side
- Landmine squat to press with band 3 x 12 reps
- Kettlebell pull throughs 3 x 8 per side
- DB Row and kang squat complex 2 x 8 total reps
- Lateral box jumps 3 x 8 per side
Day 3: Gymnastics class
- Handstand drills
- Aerial
- Gainer practise
- Back somersaults
- front & side Websters
- Side flip practise
- Flag practise with progressions
Day 5: Lower body
- Overhead full range pistol squats 4 x 5 per side
- Back squats 4 x 12 reps
- Lateral landmine lunge to knee drive 3 x 8 per side
- Alternating asymmetric kettlebell rack squat (4 x 12 total)
- Single leg plyo hip thrust 4 x 10 per side
- Double kettlebell swings 4 x 12 reps total
- Squat with hip rotations 4 x 20s at your own pace
Day 6: Core strength & conditioning
- Manna progression 3 x failure
- Handstand holds 3 x 45s-1min holds
- Forward plank walks 2 x 10m
- Reverse plank walks 2 x 10m
- L-sit hold 4 x 15s
- Planche plank holds 4 x 30s
- Reverse full body press 4 x 12 slow reps
- Stretches
My training split to keep me happy, healthy & active! My fat loss and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): natachaoceane.com
My brand new resistance bands to get the most out of your training! natachaoceane.com
——————————————————————————————
Instagram: instagram.com/natacha.oceane/?hl=en
——————————————————————————————
These are my workouts below for anyone asking! Some of these workouts are more advanced and a lot the moves require progression exercises and lots of practise, strength and conditioning so only try some of these moves if you have been training for a while and understand how your body moves and your limitations (: will put up some more workouts soon for everyone though!!
Day 1: Upper body
- Unassisted pull-ups 3 x 5 reps
- Assisted pull-ups 3 x 10 reps
- Unassisted dips 3 x 5 reps
- Assisted dips 3 x 10 reps
- Press ups 3 x 10-12 reps
- Unilateral pull down machine 4 x 4 reps
- Medicine ball slams 4 x 12 reps
Day 2: Full body
- Front squats 3 x 6 reps
- Hex bar deadlift 4 x 6 reps
- Asymmetric rack hold side duck walks 3 x 10 per side
- Landmine squat to press with band 3 x 12 reps
- Kettlebell pull throughs 3 x 8 per side
- DB Row and kang squat complex 2 x 8 total reps
- Lateral box jumps 3 x 8 per side
Day 3: Gymnastics class
- Handstand drills
- Aerial
- Gainer practise
- Back somersaults
- front & side Websters
- Side flip practise
- Flag practise with progressions
Day 5: Lower body
- Overhead full range pistol squats 4 x 5 per side
- Back squats 4 x 12 reps
- Lateral landmine lunge to knee drive 3 x 8 per side
- Alternating asymmetric kettlebell rack squat (4 x 12 total)
- Single leg plyo hip thrust 4 x 10 per side
- Double kettlebell swings 4 x 12 reps total
- Squat with hip rotations 4 x 20s at your own pace
Day 6: Core strength & conditioning
- Manna progression 3 x failure
- Handstand holds 3 x 45s-1min holds
- Forward plank walks 2 x 10m
- Reverse plank walks 2 x 10m
- L-sit hold 4 x 15s
- Planche plank holds 4 x 30s
- Reverse full body press 4 x 12 slow reps
- Stretches
