Build LEAN & STRONG LEGS | Full Workout & Tips

  • Publisert År siden

    Natacha Océane

    Runtime: 08:44

    My muscle building training and nutrition guide BUILD. is designed to increase your metabolism (12 week programme, approved by GB Olympic Team expert) + my fat loss training and nutrition guide CUT. Reload and all my other programmes are all available at: www.natachaoceane.com
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    Instagram: natacha.oceane
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    WORKOUT:
    Warm up 5-10 mins (light jogging, dynamic stretching) - see this warm up video I made that goes into it all in detail and can be applied to any workout! nosection.info/title/d355Y5yspmdrqbA/video
    - 1.5 rep squats - 4 x 6 reps (each 1.5 rep counts as 1 rep)
    - Rest 90s-120s between sets
    - Squat sweep to curtsy - 3 x 8 reps per side (16 total)
    - Rest 60s between sets
    - KB front rack hold rear elevated split squat - 3 x 8 reps per side
    - Rest 45s before swapping legs and repeat until all sets are complete
    - Straight leg calf jumps - 4 x 16reps
    - Rest 45s between sets
    - Lateral duck walks - 3 x 8 per side
    - Rest 45s before swapping direction and repeat until all sets are complete
    - Single leg plyo hip thrusts - 3 x 12 per side
    - Swap sides immediately then rest for 45s
    - Skiier swings - 3 x 12
    - Rest 45-60s between sets
    Cool down 5-15 minutes - light cardio/walk followed by some static stretching
    OUTFIT: Ultra seamless shorts and bra, this is my commission link and never changes the price you pay. I love you if you choose to use it or not ❤️ gym.sh/Shop-Natacha-Oceane
    #workout #training

Natacha Océane
Natacha Océane

Hey beautiful people! ❤️ The full workout, with some extra details on rest times etc, is all in the description box for you so you can take it straight to the gym! 🙏🤗 Another THANK YOU to everyone who came to see me in Manchester this weekend. It means the world to me that I got to meet hundreds more of you all and it reminds me why I’m so lucky 😘

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Danny Burnam
Danny Burnam

Do you have an boyfriend?

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JustSarah Cho
JustSarah Cho

@Helen Jauregui why tho? I mean she is fit and she perfected her form so she can lift more and be safe from injury. I like to perfect the form first with lighter weights then raise when I feel confident. Use weight that challenges you so the last few reps are hard... But I think I saw 20 lbs on each side of BB for the first excercise. :)

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Helen Jauregui
Helen Jauregui

Natacha Océane - is there any way you can list the weight you’re lifting? Just as a guide or reference, or to help us increase our weight slowly to what you have lifted before? I always find myself searching for how much weight is being lifted.

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luvfitall
luvfitall

Yea that squat sweep cutsey lunge is challenging for the uncoordinated me here. I keep forgetting to SWEEEEEP!! lol for real tho WHY cant I?!?! haha😫

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JustSarah Cho
JustSarah Cho

Tomorrow's agenda 👌🏻

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Ana Gzz
Ana Gzz

Omg my whole body is burningggg

2 måneder siden
Charlotte Kloos
Charlotte Kloos

I had to rewatch this damn 😍😍 love this Natacha ❤️❤️❤️

2 måneder siden
Elise Miller
Elise Miller

so excited to try these!

3 måneder siden
ilovetotravel
ilovetotravel

Natacha ! This is my favorite work out! Could you do one with just resistance bands? (The kind with the handles, not the ones you wear around your legs) I'm traveling at the moment and couldn't bring my dumbbells with me :(

4 måneder siden
Re becca
Re becca

I love soo much your workouts..they are really my style and I will make this today.you make my day everyday 🥰🥰🥰

4 måneder siden
Veni Vidi Amavi
Veni Vidi Amavi

*youve got to be my favorite fitness tuber!!* 😌💛👏

7 måneder siden
Jenny Moradi
Jenny Moradi

That just slayed me 😭😭😤😤

8 måneder siden
Jessica Cunningham
Jessica Cunningham

Your workouts are insane!!!!!

11 måneder siden
arybee
arybee

Smashed this workout today. The plyo hip thrusts caught me though..I wasn’t able to perform the jump but next leg day I’m trying this again. Loved the sweat and loved those 1.5 rep squats.

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Enlighted Soul
Enlighted Soul

Hey...is that tulsi mala kanthi...hare krishna🙏

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Julia Klein
Julia Klein

Hey Natacha, loved the workout today! Was really hard but killed it 🦵🏼😍 but have a question: I would like to loose a bit of fat of my legs especially of the thighs. Would you recommend doing more cardio for example jogging or would you rather do workouts like this with hit? Would love to hear from you. Lots of love, Julia

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Chamille Hartman
Chamille Hartman

Please make a video of exercises to do with low back injury or low back strengthening moves. Thank you!

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Casey Smith
Casey Smith

Love your workout videos! I always incorporate them into my routine

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Claudia
Claudia

What song is this? ?

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Angel Sharma
Angel Sharma

Recently my gym buddy, and the person who got me into fitness kinda had a change of schedule and because I've only been training for 6 months I didn't know a lot of exercises/ exercise styles. And this was soo much fuun. I genuinely enjoyed this structure. Thank you 💞

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Cheetahprintangel
Cheetahprintangel

Love this workout! Will definitely be doing this tomorrow!😊

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Keely Cooper
Keely Cooper

I am LOVING build. My first guide from you as well as first gym guide I've ever purchased or had the will to follow! I'm new to the gym so my weights are pretty light and focusing on form but it's so fun! The moves are unique, dynamic, and well balanced in the follow up. I am on day 6 tomorrow 😁 will definitely be repeating because 2nd time around I can focus on more weight as the form will be there. 🙏🙏 thank you! My goal is improving my mental health and athletic performance

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Robin Kat
Robin Kat

First of all your gym looks super cool!!!! I live in a small town and my gym basically feels like an old concrete basement. How long are your workouts on average?

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Madeline Pennington
Madeline Pennington

I'm a total beginner so I did these exercises with just bodyweight and still felt a total burn! This was great, can't wait to see how I improve as I continue learning about muscle building!:)

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Carolyn Graves
Carolyn Graves

Do you wear a microphone when you're speaking to the camera in the gym over all the music? Or is it just a high quality camera? Thx!!

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Findapath
Findapath

I just found you and really enjoy your videos! Great personality and very helpful information.

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Bianca Lucas
Bianca Lucas

I love you’re Workouts 👍🏻 Little question: do you repeat the same workout for several weeks our do you switch? Up to now I gain the most results By sticking to a workout for 4 weeks but it’s Really hard because I get bored. What’s your advive?

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Alessia De Carlo
Alessia De Carlo

this one really killed me! thank you natacha! 🙈😊

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Hannah C.
Hannah C.

You might’ve said this, but how many days a week do you do legs?

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Karen Herrera
Karen Herrera

So I finished your cut. Reload and nutrition guide! And ohhhh myyyyyy sweeettttt lanta! It was the best thing EVER!!!❤️❤️❤️🙏🏼 I’m a whole lot more cut and stronger and leaner! And omg I’ve never looked like this in my 25 years of living! Hehehe I want to purchase another guide of yours! And still want to remain lean while building muscle! Curious as to which guide you recommend I try next?

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S K
S K

dang thanks for a completely free workout! just discovered your channel, and tbh full on girl crushing on you

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Natacha Océane
Natacha Océane

You’re welcome!! Thanks so much for watching my videos! Hope you enjoy them, there’s a big mix of things on here! Xx

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S K
S K

0:25-0:35 Jeff Cavaliere would like to know your location

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Robin Adriano
Robin Adriano

Your training vidoes, are they targeted for women only, or are they as good for men aswell :) ?

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melek bstx
melek bstx

Just please can you do"in the home lean legs workout"🤸🏻‍♀️❤️

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coughing cat
coughing cat

just one qn, there’s a lot of ppl who said that u should not lock out the knees when doing squats and here i see that u locked out ur knees so what’s the correct form? 😭😭😭

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coughing cat
coughing cat

Natacha Océane what do u mean by extending? i find it really hard to squeeze the butt when not locking out the knees, any tips on that? 😊😊

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Natacha Océane
Natacha Océane

Hey sweetie, I’m not actually locking out my knees - maybe the angle is giving that impression but my muscles are still very much tense and the load isn’t going through my joints. I extend and squeeze the butt but I don’t lock out (: xxx

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Claire McNabb
Claire McNabb

Where do you get cute gold necklaces that you can workout in and won’t ruin them?

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Emily Evans
Emily Evans

Can you review Beyonce's nutrition plan? https://www.beyonce.com/22daysnutrition/

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Claudia Chu
Claudia Chu

Could you please do a science explained video on metabolic type diets? Some youtubers like Remi Ashton and Alisha have been going to a nutritionist named Mr. Goglia, and he creates nutrition plans with macronutrient ratios based on their "metabolic type". I'm interested but really skeptical too, and I want to know if there's any real proof that this dieting strategy works. Thanks! Love ur videos

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Raygan Brown
Raygan Brown

Can you please post more workout videos!! I loved this

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Raygan Brown
Raygan Brown

Wooo hoooo😁😁 so excited, love your videos!!!

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Natacha Océane
Natacha Océane

Hey sweetie, you got another one coming next week (: xx

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SB Fitness On Demand
SB Fitness On Demand

Great workout video ... Well done

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S George
S George

Do you mind explaining what muscles are being targeted with each exercises? Some are self explanatory but others im not so sure. Thanks!

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Mr Domingo
Mr Domingo

I´t such a mystery to me that you don´t have any more subscribers than just bellow 500K. I mean with all the girly cuteness, personal reflections and scientific knowledge and proper intelligence. You go woman!!

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Vicky May
Vicky May

So I tried this and today my legs are KILLING. Should I stay away from the gym for a few days?

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E
E

I love your channel! I am doing a research master so I really appreciate that you look for evidence behind certain trends! Do you know if there is actual science on foam rolling or what the physiology is?

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Erica
Erica

Definitely gonna do this workout tomorrow! :D Looks awesome! Really love your videos

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Tom zxzu
Tom zxzu

:41 girl in jeans has some serious glutes!

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Pavan Nadella
Pavan Nadella

what is your music playlist, when working at gym?

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Natacha Océane
Natacha Océane

Hey 😊 my own playlist is called Mocean Music and it’s publically available on Spotify 🙏

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Virginia Catherine
Virginia Catherine

LOVE IT!

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blazn0
blazn0

Im black. When I do the calf jumps people will think I'm doing an African ritual.

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AJK0119
AJK0119

Curious why you never seem to do super sets or circuits, I find that style way more interesting than just 3x12 of whatever exercise, then onto the next. If there's a specific reason you do this I'd love to know!

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Iris
Iris

probably just saving time! supersets and circuits save you most rest time and keep your heartrate high

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Abbie Maclaughlan
Abbie Maclaughlan

This killed me but felt great... that last swingy one... sorry I just didn’t get it 😂😂😂 swapped it out for something else tho 💪💪💪

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Iulia Nuta
Iulia Nuta

@Natacha, are those Adidas trainers any good? They look straight fire 🔥

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Sarah H
Sarah H

Wanna lose fat and rlly see abs more and I don’t wanna track calories to lose the fat can u give me your opinion?

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Sarah H
Sarah H

Hey! New Subbie!😍😍 whats ure thoughts on IF?

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Rose
Rose

Did this workout this morning 😓 Phew! Loved it!!! 💕

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Robin Kat
Robin Kat

@Rose thank you

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Rose
Rose

Robin Kat about an hour the first time because I kept looking back at the video for pointers

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Robin Kat
Robin Kat

How long was it?

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Yujin Kim
Yujin Kim

1 like = 1 healthy meal 🙃

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Swarn Arya
Swarn Arya

Hi natacha! I just started your BUILD program and its the most fun i've had working out, ever! the workouts are long enough to challenge me, but short enough to fit into my schedule and recharge me. I finish each one feeling a little stronger, and most importantly--looking forward to the next one! Thank you for your hard work and infectious attitude. Wishing you all the best :)

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BALD MAN
BALD MAN

Hello subscribe to each other💐🍾🥂

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clara nebo
clara nebo

hay i wanted to ask did you carb load for running a marathon and what have you eat after finished it

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Kristopher Carlile
Kristopher Carlile

Natacha have you ever used an Altitude Trainer? See https://www.trainingmask.com/ I love this thing because it raises intensity to any workout and builds aerobic endurance very quickly. I think you should do a video on this device. I think you would really have fun with it.

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Alicia Tan
Alicia Tan

Loved this video I’m really excited to try this workout!! Side note: Your eyelashes are very distracting.... You’re naturally beautiful I don’t think you need them... :’

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Raya Curiel
Raya Curiel

Very nice workout I just did it 😃 thank you 🙏🏻

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Cute Black
Cute Black

Please do a cheat day

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Raya Curiel
Raya Curiel

Absolutely love ! Definitely doing this 👍🏻Thank you ❤️

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Lily Smith
Lily Smith

Could you possibly do a video on food combining? I’m seeing it all over YouTube atm and to me it seems restrictive and I’m wondering about the science behind it etc xx

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Monika Krupicka
Monika Krupicka

What are the songs called? :)

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Monika Krupicka
Monika Krupicka

I found the second one (Bachatta Button by Skygaze) but Shazam doesn't recognize the first one!! That song's been stuck in my head!

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Serena Flick
Serena Flick

Does anyone know if she has a video mentioning where she got her earrings and other pieces of jewelry from? They're always so beautiful!!

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Ana Lucas
Ana Lucas

Alsooo, could you review the channel madfit? It is growing like crazy, but I wonder what you think of them, because most of them don't have rest time between the exercises...

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Dana Alsamsam
Dana Alsamsam

Just tried this one! The squat sweep to curtsy was a lot harder than I thought it would be. So fun!! Thank you for sharing this with us as I can’t afford build at the moment but really want it!

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bananana79
bananana79

damn gurl, this is excellent. your body is a beautiful machine. Question: from where did you learn these moves ? :)

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Dominika Rapacz
Dominika Rapacz

I am waiting for similar arm workout, i can’t find any interesting arm training not „upper body with back” (i do back separately) 👏💪🏻❤️

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Adam
Adam

monkaS damn dude ur alpha af

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Isadora Spalding
Isadora Spalding

what age is it safe to lift weights ? i want to start but apparently if you do it during puberty it slows your growth.

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Christopher Sanchez
Christopher Sanchez

Isadora Spalding it won't stunt growth. You can start whenever as long as it's done with proper form If you like, start off with bodyweight exercises or with light weight and high reps Nothing too heavy weight until you feel comfortable

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Mark williams
Mark williams

crazy girl! keep them comming im stealing some of this for my morning work out!

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Fallon Pretorius
Fallon Pretorius

PLEASE DO A VIDEO ON LOWER TUMMY FAT AND CELLULITE... AND ALSO A VIDEO ON HEALTHY EATING AND TRAINING AT UNIVERSITY...

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Tessa Felice
Tessa Felice

You’re lovely but I wanna rip off your eyelashes

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PRSer
PRSer

I'm out of breath and feeling the pain already in the first few secs of the video. I'm lying on bed...

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Joan Moynihan
Joan Moynihan

Oh MY!!😩 Felt good after the first round, second and third killed me😁!! And I was no where near the weight you were using.

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Harry Coates
Harry Coates

This was a great workout. Definitely felt this even for someone who does legs, run and cycles

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Rabab Alhunaidi
Rabab Alhunaidi

Thanks for sharing love

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Dominika Rapacz
Dominika Rapacz

I’ve added weighted hip thrust for my 🍑 that was the hardest leg training i’ve ever done!! 🔥🔥🔥 oh god i smell like 💩💩 after it 😂

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beautyloverlisa
beautyloverlisa

Your strength is absolute goals to me girl! Loved watching another workout from you😊 I’m currently really enjoying BUILD., I’m on week 7! Working out three times a week and your program makes sure I’m always giving it my all. You’re the best🙌🏼

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Olivia Batt
Olivia Batt

What is the name of these shoes? I love them!

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Yumni.03
Yumni.03

Such a comprehensive and well-rounded workout! Love it and can't wait to try!!

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Bea Mendoza
Bea Mendoza

I swear you are my inspiration to keep working out every day. 💪💪 LOVE UU 😍😍

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Sofía Roldan Johnson
Sofía Roldan Johnson

Just tried this workout... I’m dead!!!! But it was fun! I can’t seem to get the hang of the Skiier swings, but I’ll keep trying.

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DoodleZen
DoodleZen

I am in week 5 of doing build (still in weeks 3-4 workouts though as I can’t do it 5 days a week) but loving it! The variety is fantastic and I’m so much stronger already. X

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groovy chick
groovy chick

What trainers are they?? I really like them x

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Salma Chikhaoui
Salma Chikhaoui

I like your outfit, nice wear.

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Alessandra
Alessandra

How do you train your abs?

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Alessandra
Alessandra

Advice/workout training for lean arms especially triceps and rear delts? It's a big problem area for me

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CLOWD
CLOWD

Hi Natacha! :) First of all I absolutely love your videos! So different to all the other fitness youtubers I watch! I really appreciate that you explain everything based on science and after watching EVERY SINGLE ONE of your videos I feel like I have learned something which is most of the people's goal these days to constantly learn something new:) so thank you for that!:)) also I was wondering if you could do a video about a correct cool down after a workout? (to avoid muscle cramps for instance) Some people say stretch some people say don't and it's really confusing and I believe your video would be absolutely amazing loaded with so much information like other you've got:) just an idea:) HAVE AN AMAZING DAY BOTH YOU TOO WITH MARIO!!:)))

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Chana Deutsch
Chana Deutsch

I love your channel You’re a boss

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Alex Bushby
Alex Bushby

Loving all your videos you’ve been doing! You put out such informative yet fun and interesting content so thanks! I’d love to see a video on you trying CrossFit as I fee you’d be bloody brilliant at it due to your functional training already and it would be great to see what you think of it! It would also be fun to see a video on you and your gymnastics progress and how long things have take you etc! Thank you for the great videos! 💕

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Ayşe Tumlu
Ayşe Tumlu

Impossible with bad knees

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Rio Davies
Rio Davies

I did this workout tonight at the gym and it was great, gave me a great sweat! Kind of fearing the sore muscles tomorrow though haha.You're awesome girl! Thanks Natacha.

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yoursflrealtor
yoursflrealtor

doing this now.

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Venkata Munnamgi
Venkata Munnamgi

I’m just so appreciative of you and the effort you put into every single thing you do. I have 5 out of 6 of your guides (except the HIIT guide) but your Instagram workouts and your YouTube workouts are still different! Amazing. 😭❤️

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cozy johnson
cozy johnson

please do an upper body workout!! :)

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Portia Lujabe
Portia Lujabe

ANYONE KMOW THE SONGS IN HER VID? Especially that first intro one...

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Portia Lujabe
Portia Lujabe

Thanks for the vid 👌🏾 Please include your Song Playlist too..🎶

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Freya Mitchell
Freya Mitchell

Brilliant video! Love the editing you've done on it with the little tips. Keep doing what your doing :D

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Laura Schiantarelli
Laura Schiantarelli

Hi Natacha 😊 I love this kind of videos 😍 they are like motivational videos to me 😂 would you share also an upper body workout like this? 😘

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Riley Hough
Riley Hough

Just finished this workout and it was AMAZING!!! It challenged me and left me feeling strong and ready for the rest of the day:) thank you for sharing this one, I will definitely be doing it again!

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Jensen Bowden
Jensen Bowden

Obsessed with all of your workouts!! 🤩🤩

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