Uploaded May 2022 | Updated September 2026, 4 hours ago
For science-based gym + home 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 natachaoceane.com ❤️
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My Instagram: instagram.com/natacha.oceane
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Hey my friends! I wanted to break down my workouts for this week, talking through the exercises I picked, technique cues I’m thinking about and how I listen to my body when I’m training to decide on how intense or frequently to train! I hope you enjoy!!
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (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 ❤️)
Dynamic full body:
- Alt single arm dumbbell snatches: 2 x 10-15 per side
- Landmine alternating thrusters: 3 x 8-15 reps
- Standing rotational row: 3 x 12-15 reps
- Squat hold ball chest throw: 3 x 30s
- Alt single arm cleans: 4 x 20 total reps (10 per side)
- Goodmorning to row: 2 x 12 reps
- X Pulldown: 2 x 16 pers
- Kneeling squat jump to box jump: 3 x 10-12 reps
Upper body:
- Weighted pull ups: 4 x 10kg to failure, 1 x 5kg to failure, 1 x bodyweight to failure
- Bench press / chest press: 4 x 5-8 reps
- Weighted push ups: 2 x (10kg to failure, bw close to failure)
- Handstand drills (shoulder taps): 3 x 10-15 taps
- Tempo single arm mowers: 3 x 10-15 reps per side
- Pike push ups: 3 x 10 reps
- Half-kneeling anti-rotation cable press: 2 x 16 reps per side
- Tricep dips: 2 sets to failure
Lower body (w/o w Mario):
- Reverse lunges: 5 x 10-12 (5-6 per side)
- Jumping bulgarian split squat: 2 x 10-16 per side
- Single arm stiff leg deadlift: 2 x 10-15 per side
- Open leg walking lunges: 4 x 8-12reps
- Hip thrusts w/ band superset with hip abductions: 8-16 reps
- Leg press: 3 x 8-12 reps
- Sleds: 4 x 20m (mid-speed run)
Skill full body:
- Assisted one arm press-ups: 3 x max per side
- Half handstand drill: 2 x 8 per side
- Ring inverted deadlift: 3 x 6-10
- Bosu leg complex: 3 x full complex per side. Please don't jump straight into these if you're new to them (: Holding a TRX and starting on stable ground is perfect for getting the complex, developing full mobility and strength through each single leg squat first!
- Pistol squats: 3 x (10 x 10kg, 10 x 5kg, 10 x bw)
- Muscle ups: 2 x failure
- One leg rotational throw: 2 x 12-16 per side
- Forward kick sits: 4 x 20-25
For science-based gym + home 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 natachaoceane.com ❤️
——————————————————————————————
My Instagram: instagram.com/natacha.oceane
——————————————————————————————
Hey my friends! I wanted to break down my workouts for this week, talking through the exercises I picked, technique cues I’m thinking about and how I listen to my body when I’m training to decide on how intense or frequently to train! I hope you enjoy!!
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (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 ❤️)
Dynamic full body:
- Alt single arm dumbbell snatches: 2 x 10-15 per side
- Landmine alternating thrusters: 3 x 8-15 reps
- Standing rotational row: 3 x 12-15 reps
- Squat hold ball chest throw: 3 x 30s
- Alt single arm cleans: 4 x 20 total reps (10 per side)
- Goodmorning to row: 2 x 12 reps
- X Pulldown: 2 x 16 pers
- Kneeling squat jump to box jump: 3 x 10-12 reps
Upper body:
- Weighted pull ups: 4 x 10kg to failure, 1 x 5kg to failure, 1 x bodyweight to failure
- Bench press / chest press: 4 x 5-8 reps
- Weighted push ups: 2 x (10kg to failure, bw close to failure)
- Handstand drills (shoulder taps): 3 x 10-15 taps
- Tempo single arm mowers: 3 x 10-15 reps per side
- Pike push ups: 3 x 10 reps
- Half-kneeling anti-rotation cable press: 2 x 16 reps per side
- Tricep dips: 2 sets to failure
Lower body (w/o w Mario):
- Reverse lunges: 5 x 10-12 (5-6 per side)
- Jumping bulgarian split squat: 2 x 10-16 per side
- Single arm stiff leg deadlift: 2 x 10-15 per side
- Open leg walking lunges: 4 x 8-12reps
- Hip thrusts w/ band superset with hip abductions: 8-16 reps
- Leg press: 3 x 8-12 reps
- Sleds: 4 x 20m (mid-speed run)
Skill full body:
- Assisted one arm press-ups: 3 x max per side
- Half handstand drill: 2 x 8 per side
- Ring inverted deadlift: 3 x 6-10
- Bosu leg complex: 3 x full complex per side. Please don't jump straight into these if you're new to them (: Holding a TRX and starting on stable ground is perfect for getting the complex, developing full mobility and strength through each single leg squat first!
- Pistol squats: 3 x (10 x 10kg, 10 x 5kg, 10 x bw)
- Muscle ups: 2 x failure
- One leg rotational throw: 2 x 12-16 per side
- Forward kick sits: 4 x 20-25
