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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
Kommentarer
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 😘
År sidenDanny Burnam
Do you have an boyfriend?
År sidenJustSarah 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. :)
År sidenHelen 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.
År sidenluvfitall
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😫
År sidenJustSarah Cho
Tomorrow's agenda 👌🏻
År sidenAna Gzz
Omg my whole body is burningggg
5 måneder sidenCharlotte Kloos
I had to rewatch this damn 😍😍 love this Natacha ❤️❤️❤️
5 måneder sidenElise Miller
so excited to try these!
6 måneder sidenilovetotravel
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 :(
7 måneder sidenRe becca
I love soo much your workouts..they are really my style and I will make this today.you make my day everyday 🥰🥰🥰
7 måneder sidenVeni Vidi Amavi
*youve got to be my favorite fitness tuber!!* 😌💛👏
10 måneder sidenJenny Moradi
That just slayed me 😭😭😤😤
11 måneder sidenJessica Cunningham
Your workouts are insane!!!!!
År sidenarybee
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.
År sidenEnlighted Soul
Hey...is that tulsi mala kanthi...hare krishna🙏
År sidenJulia 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
År sidenChamille Hartman
Please make a video of exercises to do with low back injury or low back strengthening moves. Thank you!
År sidenCasey Smith
Love your workout videos! I always incorporate them into my routine
År sidenClaudia
What song is this? ?
År sidenAngel 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 💞
År sidenCheetahprintangel
Love this workout! Will definitely be doing this tomorrow!😊
År sidenKeely 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
År sidenRobin 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?
År sidenMadeline 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!:)
År sidenCarolyn 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!!
År sidenFindapath
I just found you and really enjoy your videos! Great personality and very helpful information.
År sidenBianca 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?
År sidenAlessia De Carlo
this one really killed me! thank you natacha! 🙈😊
År sidenHannah C.
You might’ve said this, but how many days a week do you do legs?
År sidenKaren 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?
År sidenS K
dang thanks for a completely free workout! just discovered your channel, and tbh full on girl crushing on you
År sidenNatacha 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
År sidenS K
0:25-0:35 Jeff Cavaliere would like to know your location
År sidenRobin Adriano
Your training vidoes, are they targeted for women only, or are they as good for men aswell :) ?
År sidenBro Mercan
Just please can you do"in the home lean legs workout"🤸🏻♀️❤️
År sidencoughing 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? 😭😭😭
År sidencoughing 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? 😊😊
År sidenNatacha 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
År sidenClaire McNabb
Where do you get cute gold necklaces that you can workout in and won’t ruin them?
År sidenEmily Evans
Can you review Beyonce's nutrition plan? https://www.beyonce.com/22daysnutrition/
År sidenClaudia 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
År sidenRaygan Brown
Can you please post more workout videos!! I loved this
År sidenRaygan Brown
Wooo hoooo😁😁 so excited, love your videos!!!
År sidenNatacha Océane
Hey sweetie, you got another one coming next week (: xx
År sidenSTAG FITNESS
Great workout video ... Well done
År sidenS George
Do you mind explaining what muscles are being targeted with each exercises? Some are self explanatory but others im not so sure. Thanks!
År sidenSaved by the bliss
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!!
År sidenVicky May
So I tried this and today my legs are KILLING. Should I stay away from the gym for a few days?
År sidenE
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?
År sidenErica
Definitely gonna do this workout tomorrow! :D Looks awesome! Really love your videos
År sidenTom zxzu
:41 girl in jeans has some serious glutes!
År sidenPavan Nadella
what is your music playlist, when working at gym?
År sidenNatacha Océane
Hey 😊 my own playlist is called Mocean Music and it’s publically available on Spotify 🙏
År sidenVirginia Catherine
LOVE IT!
År sidenblazn0
Im black. When I do the calf jumps people will think I'm doing an African ritual.
År sidenAJK0119
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!
År sidenIris
probably just saving time! supersets and circuits save you most rest time and keep your heartrate high
År sidenAbbie 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 💪💪💪
År sidenIulia Nuta
@Natacha, are those Adidas trainers any good? They look straight fire 🔥
År sidenSarah 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?
År sidenSarah H
Hey! New Subbie!😍😍 whats ure thoughts on IF?
År sidenRose
Did this workout this morning 😓 Phew! Loved it!!! 💕
År sidenRobin Kat
@Rose thank you
År sidenRose
Robin Kat about an hour the first time because I kept looking back at the video for pointers
År sidenRobin Kat
How long was it?
År sidenYujin Kim
1 like = 1 healthy meal 🙃
År sidenSwarn 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 :)
År sidenBALD MAN
Hello subscribe to each other💐🍾🥂
År sidenclara nebo
hay i wanted to ask did you carb load for running a marathon and what have you eat after finished it
År sidenKristopher 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.
År sidenAlicia 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... :’
År sidenRaya Curiel
Very nice workout I just did it 😃 thank you 🙏🏻
År sidenCute Black
Please do a cheat day
År sidenRaya Curiel
Absolutely love ! Definitely doing this 👍🏻Thank you ❤️
År sidenLily 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
År sidenMonika Krupicka
What are the songs called? :)
År sidenMonika 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!
År sidenSerena 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!!
År sidenAna 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...
År sidenDana 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!
År sidenbananana79
damn gurl, this is excellent. your body is a beautiful machine. Question: from where did you learn these moves ? :)
År sidenDominika 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) 👏💪🏻❤️
År sidenAdam
monkaS damn dude ur alpha af
År sidenisadora 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.
År sidenChristopher 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
År sidenMark williams
crazy girl! keep them comming im stealing some of this for my morning work out!
År sidenFallon Pretorius
PLEASE DO A VIDEO ON LOWER TUMMY FAT AND CELLULITE... AND ALSO A VIDEO ON HEALTHY EATING AND TRAINING AT UNIVERSITY...
År sidenTessa Felice
You’re lovely but I wanna rip off your eyelashes
År sidenPRSer
I'm out of breath and feeling the pain already in the first few secs of the video. I'm lying on bed...
År sidenJoan 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.
År sidenHarry Coates
This was a great workout. Definitely felt this even for someone who does legs, run and cycles
År sidenRabab Alhunaidi
Thanks for sharing love
År sidenDominika 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 😂
År sidenbeautyloverlisa
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🙌🏼
År sidenOlivia Batt
What is the name of these shoes? I love them!
År sidenYumni.03
Such a comprehensive and well-rounded workout! Love it and can't wait to try!!
År sidenBea Mendoza
I swear you are my inspiration to keep working out every day. 💪💪 LOVE UU 😍😍
År sidenSofía 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.
År sidenDoodleZen
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
År sidensend help
What trainers are they?? I really like them x
År sidenSalma Chikhaoui
I like your outfit, nice wear.
År sidenAlex
How do you train your abs?
År sidenAlex
Advice/workout training for lean arms especially triceps and rear delts? It's a big problem area for me
År sidenCLOWD
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!!:)))
År sidenChana Deutsch
I love your channel You’re a boss
År sidenAlex 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! 💕
År sidenAyşe Tumlu
Impossible with bad knees
År sidenRio 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.
År sidenyoursflrealtor
doing this now.
År sidenVenkata 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. 😭❤️
År sidencozy johnson
please do an upper body workout!! :)
År sidenPortia Lujabe
ANYONE KMOW THE SONGS IN HER VID? Especially that first intro one...
År sidenPortia Lujabe
Thanks for the vid 👌🏾 Please include your Song Playlist too..🎶
År sidenFreya Mitchell
Brilliant video! Love the editing you've done on it with the little tips. Keep doing what your doing :D
År sidenLaura 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? 😘
År sidenRiley 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!
År sidenJensen Bowden
Obsessed with all of your workouts!! 🤩🤩
År siden