Hey my friends! As I went deeper into the science, it became clear that a lot of achieving the goals of a good warm-up are person-specific. These are principles and hopefully you can apply them to what feels right for you to help you have amazing workouts. The body of credible rigorous research around warm-up science is still being developed but I hope this video can help share what the research is suggesting and how it's being put into practise by the top athletes around the world (: Lots of love!! xxxx

@Natacha Océane Thank you!

Natacha Océane thanks a mill Natacha ❤️

​@Aisling Donoghue hey sweetie, it's very similar to the functional training warm-up, the final priming for performance stage would involve running drills (: hope that helps! xx

Can you make a video about the best type of training shoes? What type of shoes are you wearing in this video?

Hi Natacha have you any advice on warming up for a cardio session eg if going running? Thanks xx

When the warm up looks like my workout 😅😅

I laughed so hard when she was rolling her IT band and she said "it feels less good"😂😂😂😂

I have never taken warm up seriously since i started my fitness journey so i guess i should start warming up

Wow I didn't know that we foam roll before I thought it was after

@8:11 She underestimated how long her legs were.

This was SO informative! Thank you!

What’s the difference between hypothrophy and weight training?

can you teach us how to drink protein powder? love u

wish i watched this 2 weeks ago lol been unable to do anything because of back pain because the muscles are all getting too tense especially the front thigh x'D i will be good now and take better care. its a positive injury in a way. as a note TENS machine saved me when yoga and massage was just not enough.

This was so informative - thank you. Would love a similar warm down video as I have no idea!

What if we don't have the roller

What if you are at home?

Functional/Plyo/HIIT 1. foam rolling (2-3min) 2. Static stretching (2-3min) 3. dynamic stretching and mobility(5min) 4. prime for performance Hypertrophy Foam rolling and static stretches (optional) 1. light cardio 2. dynamic stretching 3. muscle activation 4. prime for performance Strength 1. light cardio 2. dynamic stretching 3. muscle activation 4. prime for performance Foam rolling and static stretches are option

her content is amazing and her energy is so wonderful and fun

Ok gonna switch from iPad to big tv in living room to do this!

What do I have to do in this life to reincarnate and come back as you?

Your science based videos really caught my interest. Before finding your channel I actually didn't like science as much.

Can you please make video on only stretching?

Please I would love to know what camera you are using when filming in the gym? 🙏🏼

Finally watched it!! This was so helpful with lots of great info so thank you!

Could you please make the same video but for cooling down?! I never know how to stretch at the end of a work out and often that means I don’t! This video was awesome, thank you ❤️

I love your videos! I really appreciate all of the effort you put into researching every topic you cover to ensure you are delivering science based facts to your audiance. Thank you!

I'm learning so much from you! Thank you!

This kind of explained to me what my school should be doing before we work out in our fitness class and I'm very grateful for the tips

Hello, Natacha I've been following you for a while and you're of great help. You keep me motivated. I have an issue with flexibility and want to improve that, could you please do a video on stretches to improve flexibility? I would be so thankful, Regards

Can you post some example warm ups on your instagram for different exercises? Like the full routines?

9:26 9:55

If I walk to the gym (about 15 mins) can I count that as my warm up?

I can't stop looking at you shoulders.. damn im jealous

Lol I just showed my mom her shoulders and told her I will have the same shoulders in 3+ years 😭

Rosie Gold Same...

This video was one of your best! I would love it if you could do more about stretching (both static and mobility), sharing some more stretches and moves ❤️

So 6:19 😮😂

You are just SO lovely, Natacha !

Can you record a video about cooling down as well?

Thank you so much for being so informative and helpful. You’re such an inspiring lady. (Also your arms are beautiful as hell)

I’m impressed that your necklace doesn’t interfere with ur workout 😛

6:19 omg how could you do that!! wooww hahaha anyway i always adore your arms😍 such a goal! hahaha love ya natacha!

If for example, bodyweight squats are your actual workout (because you're still working up to weights) what kind of warm up could you do?

Sooo much knowledge girl! I have learned so so much from you! You're amazing!

Does anyone know which camera Natasha uses :)

I love this video are is beautiful

hey natacha! did you ever overshoot in ED recovery? i was just wondering!

This is the best and most useful video for warmup I’ve ever seen! The first 15 minutes are as important as the last ones. Thanks for explaining some variations! It will help me to make the warm up more structured and less boring !

Awesome, as always!

Love your videos🥰 so informative and motivating🤩

Hey Natacha i absolutely love your Videos could you make a video where you tell how to stay motivated and not while training stop because it’s to difficult ❤️

Hi Natacha, This was very helpful for my squat and deadlift days. I still use core and glute warm ups for bench and OHP, but was curious if you had advice on how to warm up the rest of the activated muscles? At the moment, I am just doing light sets with the workouts themselves while leading up to working sets.

Can you do a foam rolling photo please? I've unfortunately never understood the importance of it and accidentally injured myself because my nerves locked up and my muscles were all knotted (ugh - my glute). I'd hate for that to happen to any other girl.

Beaut colour on you!

Love this! Could you upload a cool down video too?

hello nastacha! you’ve inspired me so much to not only work out more but to change my lifestyle because i have a past of anorexia nervousa and a binging disorder. i was gonna ask if you plan your eating/meal plan in advance or just kinda go with the flow and count calories as you do so? also do you have an workout tips or videos on that sort?

Hi, Natacha! I was wondering, are you still planning on doing a video on your shoe collection???

I always do the PopSugar warm up on youtube lol

Wonderful vid! Have you looked at the Cirque Du Soleil ab and booty routines? Would be interesting to know your opinion, since you love gymnastics. You have given me the confidence to try handstands again, I managed to hold one for 3secs today. I'm only 51!! Warm wishes xx

Imagine Natacha collabing with Stephanie Buttermore 😍

Thank you so much! Definitely changed my workouts completely this week.

Hi Natacha, after discovering your channel you have really made 'healthy lifestyles' look much more achievable and realistic. What do you recommend as the best options for fat loss as I am only allowed to workout 3 times a week and not allowed any workout subscriptions?

Natacha and Sarah’s day are my two fave fitness and health youtubers because they just seem so realistic and nice argh I love ur videos!

i donno if anyone has said this or not but you really look like Lili Reinhart. 😍💕

You’re welcome!! 💕💕

You’re not the first person who’s said that! In any case it’s a huge compliment thank you lol! Xx

Thank you Natacha as always for the helpful and inspiring video! I wanted to ask a question about warm ups. What has been working for me (in terms of enjoyment/satisfaction) recently is my warm up being a 6 minute HIIT circuit sometimes with abs, in the style of the ones you and Whitney Simmons post. Is there any problems or flaws with that being a warm up?

OMG PLEASE LESS TALKING MY GOD!!!!!!!!!!!!!!!!!

I love that you give the science behind everything. it's so interesting

And that day, Natacha had a workout full of warm ups :)

Girl I said this before, but your body is a science #goals

haha you look so relaxed when foamrolling... it always kills me! it hurts so bad at some points

Awesome video https://m.youtube.com/watch?v=L_TcAbIvFjA

how did you get those shoulders? i love love love them! i do a lot of lateral raises and presses but don't get round delts :-( xx

Such a good video!!! I love the mix of science and real life examples, makes it so relevant! I was wondering what you thought about the research coming out that foam rolling isn't as good for you as we once thought? I'm so conflicted because I love it so much but the article I read made some good points. Would love your input xxxx

@Natacha Océane That makes lots of sense thank you!! xxxx

Hey Lucy!! Thanks so much for watching and great question! I think there still isn’t enough evidence about foam rolling tbh as it is still very new. From reading up about it it comes down to how you foam roll. Spending too long on certain areas (eg. 10mins) and putting too much pressure into the area could potentially cause bruising and hit a nerve. Whereas spending a little bit of time on an area can be beneficial from what I’ve seen in the research (: I think it comes down in the end to how you feel when you foam roll, if you feel the benefits then you’re probably foam rolling correctly for your body (: Like almost anything there is always a point at which we can go too far (even drinking too much water is life threatening) and It could be that for foam rolling that threshold is quite low. Until there are many rigorous papers telling us not to do something then I’d keep going with it if you’re feeling benefits from it (: Hope that made sense!!! Xxx

You are so great I needed this

Yeah! Since it makes really good "mush mosh." Check out the ten years later....

Yay! This is so helpful. I started incorporating this a few weeks ago just out of things I’d heard and i have really felt a difference in my performance and general recovery. Thank you!

THE INTERNET NEEDED THIS VIDEO. MAYBE I JUST NEEDED THIS VIDEO

Just what i needed!!! Does anyone know if this information is incorporated in to any of her guides??

Loved this video thanks so much ❤️ please can you make a full video on foam rolling, whenever I try and roll out my back it always ends up hurting the next day 😂 xx

I love your videos and love the science behind them. As a dancer, when you spoke about cold stretching, that was a red flag from what I've been trained in. When dancing (gaining flexibility is really important) and we would never try to gain flexibility from a cold stretch. We always stretch when really warm when trying to increase flexibility (using PNF stretches and use of breath and relaxation). We would also always do something to raise the heart rate e.g cardio before static stretching to warm up to get ready to throw our legs and bodies around. I'd love to know your thoughts on this because to me, cold stretching is a huge no x

Yup. Love Natacha but I’m with you Rocky. Also I follow barbell medicine and dr feigenbaum in particular ridicules foam rolling. Personally I’ve never tried it and the only way I see muscle soreness recovery is good nutrition and plenty of movement/ light cardio to get the blood flowing all around my body.

Rocky Applebee yes, in gymnastics I always learned that cold stretching is how you pull things!

such a good video....so so helpful !!! thank you lovely

Thanks! So useful!💪

natacha, this is such a helpful video and i love how in depth you are with your research, it's so refreshing! i just had a couple of questions. i can never feel my lats/back muscles generally, do you have any tips for activating this area? also, do you have any tips on how best to warm up for deadlifts? like what specific dynamic stretches? i feel like i have my squat warm up nailed but never know what to do before deadlifts. thank you xxx

Thankyou. You look gorgeous 😍

THANK YOU!!!!! Your so amazing girl we love you 💕

I LOVE YOU SO MUCH, you’re so amazing and lovely and talented and just 💝💞💓💗💖💘💕 I live near London and every time I go there I pray to bump into you 😂😩

I love when you make videos like this!!! 😍 I have a whole playlist full of informational videos from you. LOVE LOVE LOVE IT!

Could you maybe do a video with leg exercises/workouts for people with bad knees? My knees always hurt when doing certain exercises and I've basically tried everything to make them hurt less.

How much time do you spend in the gym? Also how tall are you?

Love this! So informative❤️❤️

Thank you so much!! This video is so so helpful!! My only question is what is the different between hypertrophy and resistance training?

Yesss! This is a video that everyone needs to watch!! I always, ALWAYS encourage my boyfriend to warm up and to cool down afterwards but never sees any reason for it.. perfect video to send him 😋 I love your content, you are such a warm and kind person to listen and watch, so keep those videos coming! Love your content ☺ Also come to Canada!!!

Did you want to laugh when there was someone working out while you were filming? :D HAHAHHAHA, I probably would've been! Thank you for making this video, I never know too much what to do for a warm-up, let alone for a style-specific warm-up! I usually do some dynamic stretched a little bit and definitely try to move the joints I'll be using in the warm-up, so some of it was ok! I had no idea about static stretching, I thought you were joking for a second. Goes to show there are dogmas that blow out of proportion compared to the research they stemmed from! Thank you so much for doing the scientific research work for us Natacha!! xx PS: gonna ask every time I comment now, can you do a meet up in Nice the next time you come down here, pretty please???? Before July pleeeeaaaaaase? (So demanding! ;) )

Your warmup is my workout

Natacha , you are so inspiring. Your videos are great and motivating. Also you look amazingly beautiful especially in this video. This gymshark colour suits you. It's made for you.

Very interesting 😊

Your shoulders are to die for

Well now you have to do a video on dynamic vs static stretching.

The employees of my gym always tell us to run on the treadmill for 10 minutes as a warmup, which honestly sucks! Your warmup ideas look much more fun!

Hi Natacha, (Sorry in advance for the long message).

Do you do the warmup sets for the exercises in hypertrophy right before every working set or all the warmup sets together before starting with the actual workout? ❤️

Hey there, I’m doing your cut program at the moment and loving it, but I was really struggling with a proper warm up! I tried it today and it really made a difference...Perfect timing 😍

That moment when you get a notification that Natacha has uploaded a new video 😍😍 I love, love, LOOOVE your videos girl! You are so inspiring and smart in every possible way ❤ Hope I can someday meet you in person ❤❤

my absolute favorite fitness youtuber strikes again !! will def start warming up before my workout :)