Uploaded January 2020 | Updated September 2026, 22 hours ago
Here’s a complete full body functional workout with dumbbells ONLY! For more home training and workouts 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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Full Body Functional Dumbbell Only Workout:
5 mins warm-up: Gentle cardio to raise the heart rate (: I made this video explaining how to warm-up: youtube.com/watch?v=GLA2hFv24ww
1. Squat thrust to thruster - 3 x 10 reps
2. Dumbbell front squat - 4 x 8 reps
1. Advanced version: Squat to alternating lunge - 4 x 6 reps (1 rep counts as: 1 squat, Left lunge, 1 squat, Right lunge)
3. Single leg deadlift to knee drive - 3 x 8 reps per side
4. Dumbbell swing - 4 x 12 reps
5. Side lunge with extension - 3 x 8 reps per side
6. Push press - 4 x 12 reps
7. Renegade row - 4 x 14 total reps
1. Advanced version: renegade row to rotation - 4 x 14 total reps
8. Russian twists - 4 x 16 total reps
9. Plank pull-throughs - 4 x 14 total reps
10 min cool down and stretching 😅
Outfit:
Gymshark studio leggings and sports bra in blue (thumbnail) : 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 😘
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 ❤️)
#dumbbell #workout
Here’s a complete full body functional workout with dumbbells ONLY! For more home training and workouts 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
——————————————————————————————
Full Body Functional Dumbbell Only Workout:
5 mins warm-up: Gentle cardio to raise the heart rate (: I made this video explaining how to warm-up: youtube.com/watch?v=GLA2hFv24ww
1. Squat thrust to thruster - 3 x 10 reps
2. Dumbbell front squat - 4 x 8 reps
1. Advanced version: Squat to alternating lunge - 4 x 6 reps (1 rep counts as: 1 squat, Left lunge, 1 squat, Right lunge)
3. Single leg deadlift to knee drive - 3 x 8 reps per side
4. Dumbbell swing - 4 x 12 reps
5. Side lunge with extension - 3 x 8 reps per side
6. Push press - 4 x 12 reps
7. Renegade row - 4 x 14 total reps
1. Advanced version: renegade row to rotation - 4 x 14 total reps
8. Russian twists - 4 x 16 total reps
9. Plank pull-throughs - 4 x 14 total reps
10 min cool down and stretching 😅
Outfit:
Gymshark studio leggings and sports bra in blue (thumbnail) : 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 😘
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 ❤️)
#dumbbell #workout
