Leg + Glute Functional Workout Explained | Beginner to Advanced

  • Publisert 10 måneder siden

    Natacha Océane

    Runtime: 10:48

    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: www.natachaoceane.com ❤️
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    My Instagram: 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: nosection.info/title/d355Y5yspmdrqbA/video
    - 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: 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

Natacha Océane
Natacha Océane

Say hi to your legs and glutes from me 🙋‍♀️ The burn is real but the progress is too! 🙌 Let’s keep getting stronger together. Love ya! 💛

10 måneder siden
Mélodie Lemire
Mélodie Lemire

Really awsome video (per usual 😉)! I do however have one request. May you tell us how much weight for each exercise? I understand how much weight you lift depends in each person's capacities but I think it could also help us understand if we should put more or less weights according to the exercise. Does that make any sense ? Lol

10 måneder siden
Lou Derder
Lou Derder

@Córka Trenera No problem ahaha it happens :))

10 måneder siden
Córka Trenera
Córka Trenera

@Lou Derder omg, how could I not notice it? Sorrrrrryyyyy :< And thank you very much! :D

10 måneder siden
Lou Derder
Lou Derder

@Córka Trenera she wrote the entire workout under the video, 4x12 jump squats :)

10 måneder siden
Córka Trenera
Córka Trenera

I'm going to try it tommorow! So excited! But I have one question - hope I didn't just miss it in the video but I watched it twice - how many of these jump squats should I make? Till it burns as hell and I can't any longer? and then repeat that 3 times till it burns? Or should I go easy on myself, do 3 x 12 and call it a day? :D THANKS IN ADVANCE!

10 måneder siden
BebsEms
BebsEms

Like.... where is the beginner part?

14 timer siden
Alex
Alex

I wanna be your friend one day so badly!! love the content xo

12 dager siden
Haeley Jones
Haeley Jones

I watched you demo the finisher thinking it’d be a breeze, but as soon as I started my outer glutes were like ‘never doubt natacha’

3 måneder siden
Eden Harrison
Eden Harrison

Hello! I’ve loved all your videos! I’m really enjoying putting into practice your suggestions! I just noticed that something around the knee region hurts. I’m not sure if it’s the patella itself or the patellar tendon, no idea! I hear cracking often lol. I’m trying to use my glutes and heels so as to relief pressure from knee region. Do you have any tips for me, should I stretch those muscles more? Anything helps, thanks!

3 måneder siden
lilet Sagum
lilet Sagum

can anyone tell me what shoe she wearing ? i almost see that shoe on most of her workout . it seems comfortable . i would like to get one pair of that pls thank you for who ever answering 😚

3 måneder siden
kaede rukawa
kaede rukawa

I love your functional workouts. It is a great change from all the usual strenght routines we find on the net. Love you loads

4 måneder siden
MonserratB
MonserratB

Thank you so much for sharing this! I've been dying to know exactly how you workout! this is amazing, thank you so much!!!!!!

4 måneder siden
Olivia Geraci
Olivia Geraci

Just did this workout at home today, and I LOVED IT! Thank you so much Natacha

6 måneder siden
Laura Eme
Laura Eme

I LOVE your functional workouts SO MUCH. They're so challenging and FUN. You're a real inspiration and I completely embrace the philosophy you have regarding fitness. Following your workouts helped me getting back on track after a few months off. Your positive, constructive outlook is so refreshing. It's helped me remembering how thrilling it is to have fitness goals for themselves that have nothing to do with aesthetics. And finally I really really appreciate how science-based some of your videos are. Thank you for all of this!!! You're the best fispo there is 💛

7 måneder siden
Kine Mette Müller Etholm-Idsøe
Kine Mette Müller Etholm-Idsøe

This is such a great video! Love it x

7 måneder siden
Holly Rittler
Holly Rittler

Whenever I do lunges I can do them perfect on my right leg, but my left leg is all over the place! How do I go about fixing that

7 måneder siden
CanardCanard x
CanardCanard x

I love your videos. Could you maybe add more adaptations of high impact exercises for people with restrictions in all of them ? I'm disabled and I wanna get strong as hell !!

8 måneder siden
Emma MC
Emma MC

I love how you explain how the muscles work. I'm studying Personal Training and I could understand every word. Thanks fot explaning so clearly.

8 måneder siden
Yumni.03
Yumni.03

I love your workout style and try to embody it in my own training plan, your movements inspire me to switch up my lifting and have helped me become much more functional. Also, love, love, love this video style, please do more! Final also, front squats > back squats any day!!!

8 måneder siden
Pratiksha Sawant
Pratiksha Sawant

Plz make more such videos. It's so important to know the form n what to do in different workouts n thr r times when its difficult to know that. So ur such videos definitely help us 😊 Also plz plz plz make some videos on how to take care of urself during workout to avoid injury. That is sooo important n its really overwhelming to search it online. Since ur fans trust u, I think v all wud love a video on it 😊 Hoping to see such videos soon 🤞 Lots of love 😊😍

9 måneder siden
Rachelle Gates
Rachelle Gates

This is exactly wut kinda workout I was looking for! More videos like this plz!!

9 måneder siden
Tanaya K
Tanaya K

It is sooo inspiring and motivating to watch you workout..!!

9 måneder siden
Rosa Hernandez
Rosa Hernandez

You're the only person who motivates me to go to the gym by making movement look fun and badass and enticing, rather than motivating me by making me hate me self for looking the way I naturally do 🧡🧡

9 måneder siden
Sarah Nachmann
Sarah Nachmann

I have a question. Do you always switch your Workouts? Or do u Stick to one for some weeks/months? Cause I always get super sore when I switch my workouts everytime 🤷🏼‍♀️🤷🏼‍♀️

9 måneder siden
Noora Simola
Noora Simola

How do you plan your workouts? I would love to have this fun workouts too but I don’t now how

9 måneder siden
julka h
julka h

are you thinking of doing the same type of video but focused on abs and waist?

9 måneder siden
G
G

thank you for actually explaining everything clearly best fitness channel I've seen by far also I love the fit where's it from

9 måneder siden
Gabriela
Gabriela

nearly 600 k

9 måneder siden
Melinda Nazim
Melinda Nazim

This might be a stupid question ..but what is the best thing to eat before a workout like this?

10 måneder siden
Linh gym
Linh gym

I just have done your workout❤️ wow! I feel so good and so hurt my glute I haven’t ever feel a long time 💪

10 måneder siden
Lola Simone
Lola Simone

You’ve gained a new sub!!! I really like your videos and how you describe your workouts!!!

10 måneder siden
Helena Vapenski
Helena Vapenski

💖🔥

10 måneder siden
marija ristanovic
marija ristanovic

Name of this song please, i can't open this in description.

10 måneder siden
Ione Santos
Ione Santos

Qual sua altura?

10 måneder siden
milanobanano
milanobanano

With these workouts - are you intended to to all sets at once? I.e. complete all sets of one exercise before moving on? Or is it done as a circuit - one set of each exercise in order?

10 måneder siden
Maria Lønborg
Maria Lønborg

Im not nat but, I think its all sets of an exercise then moving on.

10 måneder siden
Angélica
Angélica

Español por favor te sigo siempre!🙏🏻😊

10 måneder siden
Agnieszka Paduch
Agnieszka Paduch

Love this video. Very informative 💜💜💜 please make more of those

10 måneder siden
Francesca Decina
Francesca Decina

In your bio, when you say ' _ break between each set' do you mean that you complete the 4 sets of an exercise first and then take a break before going into the next exercise?

10 måneder siden
Natacha Océane
Natacha Océane

Nope, it means between all four of the sets of the same exercise ☺️ so for example 12 reps / rest / 12 reps / rest / 12 reps / rest. We want your output high so it’s important to use rest to allow that 🙏♥️♥️

10 måneder siden
Yan Suffian
Yan Suffian

God! Ure so lovely 😍

10 måneder siden
Lina Bäckström Alftberg
Lina Bäckström Alftberg

What would you recommend as a pre-workout for this workout?😍😍

10 måneder siden
Jamie King
Jamie King

My body has changed so much since lifting and starting your Build. program. Never thought I could look like this. Thanks for being my inspiration!

10 måneder siden
iulic mic
iulic mic

Ive been "a fan" of you and all your content for about a year and I just purchased your CUT reload and Build bundle. im onr week in and I LOVE IT! Time in the gym goes by so fast and i never feel it like a chore, I find myself so excited everyday and eith every rep. My only question would be if im doing something wrong? Often times it is listed for example as an one hour workout and it only takes me 40-50 mins to complete it (not including the warm up i do on my own and the cooldown) is that alright? Thank you so much and keep up the good work we love you! ❤️

10 måneder siden
Tereza Šemberová
Tereza Šemberová

I can’t workout for 3 more weeks due to appendectomy, but I am saving it for then! :)

10 måneder siden
Holli Fullbright
Holli Fullbright

Natacha! You’re my fav.

10 måneder siden
Oressa
Oressa

You are my queen. Thank you for this, dropped my studying immediately

10 måneder siden
Tessa Jangmi
Tessa Jangmi

Hahaha maybe a bit darker than you but I imagine running away from a murderer when on the treadmill! 😅

10 måneder siden
Bree Francis
Bree Francis

I can’t squat due to a quad strain that won’t heal - so dread

10 måneder siden
Emm Bronte
Emm Bronte

This was awesome :D

10 måneder siden
Nadine Alkharrat
Nadine Alkharrat

Ahhhh i love when you post new workouts! Makes me so excited to hit the gym. ❤️❤️❤️❤️

10 måneder siden
The Little Ramos's
The Little Ramos's

How do you determine how many reps to do if any workout? How much protein do you eat in a day? This is the first video I’ve watched. Great job!

10 måneder siden
Valerie Lindsey
Valerie Lindsey

Could you do a video walking us through a typical leg day (or really any day) warm-up?

10 måneder siden
Jessica Cunningham
Jessica Cunningham

never one to pass up a good leg day written for me!

10 måneder siden
Tributer9966
Tributer9966

Tried this yesterday and loooved it. Very nice burner! Definitely felt my muscles. Thank you so much for your great ideas and inspiration. Love your work

10 måneder siden
Elin Bartnes
Elin Bartnes

This workout fit perfectly today for leg dayyy. Definitely challenging and fun like alwaysss

10 måneder siden
Silky Sausage
Silky Sausage

Hands down the best approach to leg day so far, these exercises are rarely seen amongst the booty building shite. Varied, compound and different. Bravo young lady!

10 måneder siden
Taty Work
Taty Work

i just cant do front squats.. no problem with regular ones, front squats are killing my back..

10 måneder siden
Taty Work
Taty Work

@Natacha Océane i did! i can do that one thank you !

10 måneder siden
Natacha Océane
Natacha Océane

Ah that’s fair enough and I’m sorry that’s happening ♥️ have you ever tried the variation I show using the cable machine?

10 måneder siden
Aurora Cecchini
Aurora Cecchini

Gonna have to try this one tomorrow😍💪

10 måneder siden
Chinny 🖤
Chinny 🖤

Love that comparison 😂 Bus, getaway car, basically on the same level

10 måneder siden
Zalina
Zalina

I definitely don't need to "grow" my glutes, but great video. 👍🏾

10 måneder siden
She Gameplays
She Gameplays

Jesus loves you

10 måneder siden
MsMariesw
MsMariesw

How do you know you’re using the correct amount of weight when starting out? I want to get the max amount out of it that I can but am concerned with preventing injury as well.

10 måneder siden
Veggie Vee
Veggie Vee

Love this hun killing it ⛄❄🙌🙌

10 måneder siden
Kira Dowrick
Kira Dowrick

Do you use certain shoes for leg day?

10 måneder siden
Emily N
Emily N

Natacha, I am currently a little over half way through this work out AND IT IS SO HARD, i love it. I’m dying 😂

10 måneder siden
Nerea
Nerea

Can we get a shoulder workout? Pleaseeee i cant stop looking at yours 😍😍😍

10 måneder siden
Jamie Lee Ashton
Jamie Lee Ashton

Awesome stuff 😎

10 måneder siden
Alan Williams
Alan Williams

Very fit.

10 måneder siden
dillonvillon
dillonvillon

Cross over for the front squat has to be the most comfortable, my personal opinion

10 måneder siden
Kellie gross
Kellie gross

Can't wait to do this workout!! 😍😍

10 måneder siden
WeirdMuffin
WeirdMuffin

Do you have a specific timer you use for your workouts? How do you keep track of the different times? A specific interval app?

10 måneder siden
artkaiada
artkaiada

What a workout! Thanks once more! Could you maybe make a video about your cool down?

10 måneder siden
Susi Dott
Susi Dott

Loved the video! Can't wwait to try this Workout tomorrow in the gym!!

10 måneder siden
Oren Harari
Oren Harari

Watching this while warming up in the gym! So.. right on time 😘 thank you!!!!

10 måneder siden
obsidian
obsidian

Your hair looks great in this video!

10 måneder siden
Tasia
Tasia

My glutes are dying

10 måneder siden
Ni M
Ni M

Hi! How often do you work out?

10 måneder siden
DrGyalfren
DrGyalfren

I am having a big gym jealous right now 😩 I work out in a basement.

10 måneder siden
Kiana Lewis
Kiana Lewis

This was so helpful! I literally paused the video when you were doing front squats and grabbed a broom to try and figure out hand positioning for them (i can never figure it out), still couldnt figure it out lol, and as soon as i started the vid up again you started explaining the positioning and the variation! Super excited to try it tomorrow at the gym now!

10 måneder siden
Valeria Del Rio-Rodriguez
Valeria Del Rio-Rodriguez

8:47 with the amount of weight shes carrying for those glutes im sure if she was to kick someone itd be as if a kangaroo hit them.

10 måneder siden
Tasha Clarke
Tasha Clarke

As an Australian, I appreciate and agree to the comparison.

Måned siden
Miranda Genter
Miranda Genter

that's pretty lightweight for a hip thrust tho

4 måneder siden
Caitlyn Malik
Caitlyn Malik

Exactly what I was thinking! 😂

10 måneder siden
Valeria Del Rio-Rodriguez
Valeria Del Rio-Rodriguez

Her: "Its quick, its snappy, its fun" Me: "Its quick, its tiring, it kills"

10 måneder siden
Christine Favreau
Christine Favreau

Loved loved loved this one! Please do more like this! 💕😻

10 måneder siden
The Trafford Twins
The Trafford Twins

Phenomenal body!

10 måneder siden
Val Pla
Val Pla

Love your videos! Where are your adorable necklaces from?

10 måneder siden
Misha W
Misha W

I want to reduce my glute size....what exercises are good for that? I just don't want to do hiit exercises, but something different as well

10 måneder siden
Caylie
Caylie

I've been looking for new things to work into my leg days~ Would you recommend against supersetting any of these? Generally I'm a bit crunched for time (and space!) at the gym so i try to do supersets when I can

10 måneder siden
Lea Nadt
Lea Nadt

Its cool to always see new different exercices in your vids.

10 måneder siden
Kate Parmo
Kate Parmo

Does anyone know how I can learn to squat without having to bend forward so much? I have no idea how you keep your back more upright and also get so low!

10 måneder siden
Emma Hudgins
Emma Hudgins

Try going through some ankle mobility drills and putting your heels on some small plates!

10 måneder siden
tracie zborowsoka
tracie zborowsoka

what shoes is she wearing ??

10 måneder siden
Hel HELENJ
Hel HELENJ

Love this. Perfectly complements BUILD. training guide.

10 måneder siden
Raíssa Vitulli
Raíssa Vitulli

I'm from Brazil and I love so much waching her videos! Inspires me a lot😱💓😍😘💙💜🌻❗

10 måneder siden
Victoria Gonzalez
Victoria Gonzalez

This is an amazing video, very helpful! I was wondering if you wouldn't mind showing a functional workout for "beginners" in the gym. I'm currently on a weightloss journey and love the versatility that functional training offers. I used to dance so the constant movements and switches works for me. But I do need help with what I can do in the gym with it. I'm out of shape and practice, that's for sure. Thanks for being so awesome, and sharing everything you love with us. Xoxo!

10 måneder siden
buse bakkal
buse bakkal

Please do more of these videos ♥️

10 måneder siden
Brooke Sugg
Brooke Sugg

just completed this workout, it was a tough one! thank you Natacha!💞🥵

10 måneder siden
Megan Lavoie
Megan Lavoie

Can you address butt wink? I get it with a closer stance

10 måneder siden
Megan Richter
Megan Richter

Butt wink happens either because of weak core muscles being unable to stabilize the spine to keep it in a neutral position or simply because of one's individual anatomy. If you have weak core muscles, you can increase the frequency of your ab, oblique, and low back muscle training. In your case though, it's probably just your bone structure since it's happening with a closer stance. To resolve that, you can simply widen your stance or not squat as deep with a narrow stance. "Ass to grass" is a common saying that makes people think then need to squat super low to be doing the exercise effectively, but in reality, 90 degrees or slightly past is enough range of motion to get good use of the glute and leg muscles. It's more important to maintain good form to protect your joints than to do an exercise that doesn't work well with your unique anatomy, so don't feel pressured to perform something that hurts you just because everyone else does that exercise. Every body is different, and that's totally okay!

10 måneder siden
Lena Heitmann
Lena Heitmann

My dumb ass reading the thumbnail and wondering what kind of modern shit a fu II (as in i) leg workout is

10 måneder siden
Simone Perque
Simone Perque

THIS WAS SO GOOD

10 måneder siden
Ana Paula Ruiz
Ana Paula Ruiz

I literally live for your workout vids!! Definitely going to do this in my next lower body session at the gym

10 måneder siden
Katie Pan Harrington
Katie Pan Harrington

I love this workout and I love you!!! I just bought your build and I’m so excited to start it! Is this workout in the newest build? Also, when will you be getting your resistance bands back I’m so bummed I missed out on them when they came out!

10 måneder siden
jandralee
jandralee

Love this! Since I started training krav maga (and incorporating heavy bag work 3x a week on top of that), I feel I haven't been able to do as much lifting as I like. Any tips for incorporating functional training into an already high training load? I'm running 3 miles a day, krav 2-3x a week, bag (very kickboxing-esque) 2-3x a week, and 1 sparring class a week. I'm at the point where I don't want to add any additional cardio, but traditional strength training makes me feel too sluggish during bag work/sparring...but I still want to build a little more muscle!

10 måneder siden
beautyloverlisa
beautyloverlisa

I love how informative this was! Please do more of these kind of videos😍

10 måneder siden
Bloom With Blossom
Bloom With Blossom

Those plate cleans look so fun and challenging! 😬😁 I’m definitely going to give them a try!

10 måneder siden
Anna Fox
Anna Fox

❤❤❤❤❤

10 måneder siden
L M
L M

With the toe pulses? Which area of the legs does this target most? :) xxx

10 måneder siden
Baylee Yarbrough
Baylee Yarbrough

Thank you for another amazing video!!!!! hope everything is going well!!! Love ya💕💕💕

10 måneder siden

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