Uploaded December 2019 | Updated September 2026, 1 day ago

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Full functional leg + glutes workout explained! For more workouts available in app-form, my muscle building training and nutrition programme BUILD. is designed to increase your metabolism and is approved by the world-leading dietitian behind Great Britains Olympic team available at: natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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The workout:

Warm-up for 5-10mins. Check out this detailed video if you need info on how to warm-up: youtube.com/watch?v=GLA2hFv24ww&t=419s

- Front squats - 4 x 8 reps
- 90s rest between each set

- Plate cleans - 3 x 12 reps
- 60s rest between each set

- Pulsing alt. Toe touches - 4 x 14 pulses (total)
- 45s rest between each set

- Contralateral lunge - 3 x 12 reps per side
- 45s rest between each set

- Curtsey step-down lunge - 3 x 8 reps per side
- 45s rest between each set

- Static squat jumps - 4 x 12 reps
- 60s rest between each set

- Tempo hip thrusts - 5 x 7 reps
- 60s rest between each set

- Side to side bounds - 3 x 25 secs
- 30s rest between each set

- Cool down

MUSIC:
This is where I get my youtube music from! share.epidemicsound.com/zBRBF (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 ❤️)

Outfit:
Gymshark camo seamless in green: https://gym.sh/Shop-Natacha-Oceane2
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 😘

#fitness #legworkout #functional