FUNCTIONAL LOWER BODY WORKOUT TO LOSE FAT + BUILD MUSCLE + GET ATHLETIC!!

  • Publisert År siden

    Natacha Océane

    Runtime: 09:36

    My brand new resistance bands to get the most out of your training! www.natachaoceane.com
    My fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): www.natachaoceane.com
    ------------------------------
    Instagram: natacha.oceane?hl=en
    ------------------------------
    Hope you enjoy this functional lower body workout targeting your legs and glutes to lose some fat and build muscle!!
    WORKOUT:
    1. 10mins mobility of choice (I like to do full body even if it’s a lower body focused workout due to the compound nature of the moves)
    2. Kettlebell 1/2 Kang squat - 3 x 8 reps
    3. Front pulsing squats - 4 x 12 reps
    4. Single arm lateral kettlebell swings - 2 x 8 per side
    5. Single leg kneeling squat - 2 x 10 per side
    6. Double kettlebell swings - 4 x 14 double swings
    7. Straight legged calf jumps - 3 x 16 reps
    8. Step out kettlebell squat - 3 x 8 per side
    9. 5-10 minute warm down + any static stretching (:

Samantha Dekker
Samantha Dekker

I’m late onto this one but the Aussie accent made me laugh 😂 please come back when you can and pop in to WA while you’re here! Come meet the quokkas 😉

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karishma ladhani
karishma ladhani

Such a positive vibe person u are ♥️ I'm Indian I just never thought I would connect to foreigner but I felt a vibe....

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irene아이린
irene아이린

🌼 2:47 3:14 3:40 4:42 5:13 5:57 6:46 7:51

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AKSHARA AJAYAKUMAR
AKSHARA AJAYAKUMAR

you are both beautiful and strong!!! working hard to be better .....

3 måneder siden
Georgia Cooke
Georgia Cooke

Just found your channel and I'm kind of annoyed I didn't find it sooner! Lost 2 stone since lockdown and now looking to build muscle.. Feeling like your defo the one to watch for this. Subscribed! ❤️

3 måneder siden
mpdg11
mpdg11

girl. you rock. Big love.

3 måneder siden
Study Studio
Study Studio

Love ur workouts!!! Btw how long would this whole workout take? Xx

5 måneder siden
Deborah Thira
Deborah Thira

What leggings brand are those I am looking for a good pair

5 måneder siden
Krystal Webb
Krystal Webb

As an aussie, your accent is pretty on-point! hahaha xx

5 måneder siden
Katie Smith
Katie Smith

Do you super set the exercises or do you run through the whole list then restart? If so how much rest do you take? Thanks!

6 måneder siden
Mrs Wray
Mrs Wray

🤦‍♀️ your stretching looks like my actual work out

6 måneder siden
Aria Frost
Aria Frost

I workout at home and ordered kettle bells... can I do most of these at home?

6 måneder siden
Aria Frost
Aria Frost

Can you do this with resistance handle bands at home for the banded walk out kettle bell lunge ?

6 måneder siden
l0serweather
l0serweather

Is this considered as weight training?? Someone help me please :))

6 måneder siden
angelica
angelica

Yes

5 måneder siden
crabapple
crabapple

What's the rest time in between the sets and exercises!

6 måneder siden
Annalise Gallagher
Annalise Gallagher

does anyone else's backs hurt during squats and deadlifts o.o

7 måneder siden
ilovetotravel
ilovetotravel

"And then.. yeah! I go out once I'm done" *sighs*

7 måneder siden
Kem Shuobe Yamagami
Kem Shuobe Yamagami

i wish i have enough money to train like you

8 måneder siden
Marya Li
Marya Li

2:42

9 måneder siden
kaylee weeks
kaylee weeks

Double kettle swings are my new fav

11 måneder siden
Gal Gemer Gwilt
Gal Gemer Gwilt

i'm afraid to try the kettle bell swings and accidentally hit my vagina.

11 måneder siden
Gal Gemer Gwilt
Gal Gemer Gwilt

Natacha Océane thanks 😂 glad to know I’m not the only awkward one

11 måneder siden
Natacha Océane
Natacha Océane

Haha I hear you 😂 honestly if you try super light with a baby kettlebell you’ll see that you clear your vagina by a long way and it’s super safe 💪 that’s the best way to build the confidence I think! ♥️

11 måneder siden
Trinity Miller
Trinity Miller

are the workouts on your Instagram on your channel, as well as in your programs? I don't have social media, but your workouts on their seem so interesting

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Jesse Smith-Garcia
Jesse Smith-Garcia

This girl is cute......Truly cute!

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Lucy Servo
Lucy Servo

Your australian accent isn't actually that bad 😂 it's bad, but not BAD

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Santana Preciado
Santana Preciado

such great info!

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Whitney Reed
Whitney Reed

Did this workout yesterday for my second leg day of the week and absolutely loved it. Thank you for giving people like me a chance to mix things up but still have fun and challenge ourselves. You're amazing Nat! Luv u!!!!! 🏋️‍♀️💪💕

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Vivienne Schricker
Vivienne Schricker

Hey die i just find this now? Gonna try that sooon :)

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M H
M H

Do you do your exercises on a circuit or finish an exercise completely before moving onto the next one? I used to work out with a trainer and sometimes I’d do circuits and sometimes I’d do all of one then move on. I’m doing it by myself now and don’t understand when I should do circuit and when I should do complete exercises and then move on. I’m in the weight loss, major muscle group building phase at the moment.

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Elektra S
Elektra S

Love this

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Victoria Regia Cordeiro de Souza
Victoria Regia Cordeiro de Souza

wait I actually thought she was australian since the first video i've watched wth ????????

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Natacha Océane
Natacha Océane

Hahah 😂 I get that a lot when I’m in the US. I’m from London 💃🤗

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Lotus FlowerEllie
Lotus FlowerEllie

thank you so much for sharing! i’m loving these functional workouts!❤️

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YA YEI XIONG
YA YEI XIONG

Can I use steel plyo boxes too ?

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Merissa Brock
Merissa Brock

I love this workout and exercise ideas!❤️ Video Recommendation: Upper Body Functional Fitness Workout

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Hana Bencikova
Hana Bencikova

really like this one! Thanks for sharing!

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Clare McEnerney
Clare McEnerney

Wowwww this workout killed me. Felt ah-mazing... but definitely did not stretch enough after and was sore for 3 days. You’re my fave Natacha!

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Monika
Monika

Knowing I would swing that kettle straight to the mirror.

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Ana-Maria
Ana-Maria

Amazing workout! Thank you! ❤️ what brand are your leggings?

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GLC Nornes
GLC Nornes

Hmmmm... what could you use instead of a kettlebell? Our gym is owned and run by physiotherapists and they don't want to get kettlebells in (despite many requests) because (according to one of the physios) they have seen too many KB related injuries in their patients in recent years and find too many people use bad form and they don't want them in the gym (okay, it's your gym, I get it). Soooo... what would you use instead? :S

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nerayah20
nerayah20

You’re cool 😎

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Béatrice Opacka
Béatrice Opacka

For those who are interested, the background music is by Oliver Michael called Wansui.

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Lula Diaz
Lula Diaz

Heey sorry but I’m knew to working out, is this hypertrophy?? Bc I’m going to follow your advice to lose fat gain muscle and be able to increase calories and I’m not sure if i can do this type of workout throughout the week, please reply🙏🏾

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Kayla Cain
Kayla Cain

Your videos are super explanatory & great! Thanks :) can you make some 5-10 min short videos to follow along??

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Kate D
Kate D

That Aussie accent haha! Spot on!!

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Cristina Q.
Cristina Q.

Your movements are the shit, they’re not dangerous or ridiculous, but innovative and fun! So inspired, thank you!

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Carlie Glaze
Carlie Glaze

Hey, Natacha! You mentioned stretching several times in this video. I would love to see a video completely dedicated to stretching, both dynamic and static!!

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Sana Sohail
Sana Sohail

i wish i meet you

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manci melou
manci melou

8:00 that guy in the back is me @ the gym

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Marta Orse
Marta Orse

I did this one today, and oh my god, what a session! Great and hard at the same time 🔥 I loved it! My body is sore right now 😅😅😅

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Joyful Living
Joyful Living

I am so pumped to go to the gym now!

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sara kosberg
sara kosberg

At my gym they only have this giant kettlebells what to do😅

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Spirited Gal
Spirited Gal

Where is that yellow sweatshirt from 😍

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Amy Ward
Amy Ward

You are my absolute favourite fitness youtuber! I'm doing the double kettlebell swings right now! x

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Ella A
Ella A

I love these vlogs! Your style of training is so much fun! I wish you could train me/train with me

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Maryann Auger
Maryann Auger

I will definitely try this workout!

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Veni Vidi Amavi
Veni Vidi Amavi

THOSE DOUBLE KETTLE BELL SWINGS ARE SO COOL!!

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Veni Vidi Amavi
Veni Vidi Amavi

*you are the SWEETEST thing ever and I love your routines!! please do more!! Going to try this this week* :)

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Laura bluett
Laura bluett

Can you please do one of these for upper body 😍 this workout was one of my favourites, really enjoying function workouts

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Christina Bejjani
Christina Bejjani

Is it weird that i did this workout in half an hour without the stretching in the end?

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Natacha Océane
Natacha Océane

Hey Christina (: no it’s not weird but perhaps you could have gone a lot heavier with the moves so that you need longer rest times and the sets themselves take a little longer (: xxx lots of love xx

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LavaFit
LavaFit

i like you.. i just discovered your channel :) new sub here

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Sarabeth Perry
Sarabeth Perry

Where in New York do you recommend training? All of the gyms that you show look like so much fun :D

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Juliana Crisóstomo
Juliana Crisóstomo

Love your videos! Could you do a video with some workouts for beginners that will help to build the strength needed to do a proper workout, to maintain a proper form during the exercises. Thanks

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blondchick4
blondchick4

More functional workout Vids! :D

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Jamie Lee Ashton
Jamie Lee Ashton

I might try this workout 🏋️‍♀️ looks really tiring though

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Natacha Océane
Natacha Océane

Yep it really is!! Hope you enjoy it sweetie xxx

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Shabahnam Amjad
Shabahnam Amjad

Omg I love you so much your such an inspiration , your videos always put a big smile on my face , I love your personality 😍😫❤❤

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Natacha Océane
Natacha Océane

Thank you so much for watching Shabahnam!! That’s all I can ask for 🙏🙏❤️❤️❤️

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Olivia Hill Family
Olivia Hill Family

Please please can you do a real-time “workout with me” for THIS FUNCTIONAL WORKOUT!!!! Love It so much. Doing it with you with motivate me sooo much 😀

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Natacha Océane
Natacha Océane

Hey Olivia!! For sure will do a real time workout video soon!! Thanks for the request ❤️❤️

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Diana Tresemer
Diana Tresemer

Thank you for your video! I love your lower body functional workouts! Your moves are so creative and you keep on showing new ones. Best, Diana

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V334YY
V334YY

LOL I love how you don’t annunciate your words when you say “what’s up” so you end up shouting WASS-UHHHHH GUYS Just a cute Natacha quirk 😉😝

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Ally Reed
Ally Reed

Full week of workouts pleaasseee!

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Afileman
Afileman

Perfect home workout!!! Love this can’t wait to try it!!! Thank you for sharing!

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MummyHayz
MummyHayz

Love to see more functional workouts as well as challenge workouts - what burns more calories etc x loved the marathon v weight training video x

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gatinawa bustos
gatinawa bustos

My legs are on fire with this workout , LOVE you girl, you 're my inspiration

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letsgetreckless
letsgetreckless

lol when you were introducing the double kettle bell swings I was like, "how the fuck does she expect me to hold 2 kettle bells and swing 'em???" also, you've inspired me to work on my balance. Do you have a video on that? if not, would you think about making a video on how to work on balance??

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CarrotCake
CarrotCake

Love the workout but don't like the new haircolor. It's to yellowie

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Gorilla Entertainment
Gorilla Entertainment

Good day Mate! Let's put a shrimp on the barbie 💪😀👍

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Tori01
Tori01

Omg only watched 30 seconds, but can I just say 10/10 for that decent Aus accent!!!

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Kate Judina
Kate Judina

Did it this morning...oh my god it's been a while since my legs have been sore on the same day aha

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Paula Vaz
Paula Vaz

Thanks for coming out to Sydney, it was really a treat to get to meet you xxx

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Josie Hull
Josie Hull

manchester meet up please

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Jesse Wiki
Jesse Wiki

Any idea when peach resistance bands will be restocked? :)

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Marce Baatz
Marce Baatz

Did it this morning and definitely feeling it before going to bed 😂 I loved it, refreshing and a time saver 🤗 thank you, and keep them coming please! 💛

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Cassie Autumn
Cassie Autumn

Your Australian accent is actually SUPERB! I wish I could attend the Gymshark event--it seemed like a blast!

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Mrs. Kramer
Mrs. Kramer

Please make a resistance band dynamic stretching video! ❤

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lauraomahony
lauraomahony

Can I ask, for this workout? Do you do each exercise by itself and move onto the next exercise move ie. finish all sets and reps of the first move and move onto the second. If yes, would you give yourself time between each set, So the first move is 3x8 reps. After each 8 reps would you take a break ? Thanks in advance:)

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Jaclyn Chow
Jaclyn Chow

love this!! btw when will you have more resistance bands on your website??

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מעין רותם
מעין רותם

Please please make a home workout with no equipment? Love you from Israel to London and backkkkk😋😍

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꧁Z is for Zuvie꧂
꧁Z is for Zuvie꧂

I want workouts where I’m not growing a booty. Am I the only one who perfers a small butt on myself. I hate this trend of having a massive rear-end

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Rachel Its Rachel
Rachel Its Rachel

Hey Natacha!! Thanks for all your videos! I just wanna ask you which one of your guide is better for a trained person ( 4x week weights and funcional) I feel like i need this guide for progress cause im not feeling satisfed from my workout anymore😞 thanks again❤️

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Aljohara alshami
Aljohara alshami

whats your shoe brand in the workout pweeez :c

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Bangtan TXT
Bangtan TXT

Love ya Natacha 🌺

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Quy Tran
Quy Tran

Natacha, you're so inspiring! Because of you I really want to get stronger overall and not just grow my glutes. Also maybe a very generic video idea but could you do a video about your favourite gym clothing? I would love to know!

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katie littlejohns
katie littlejohns

Your videos always motivate me, you’re absolute fire 🔥

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BoogeyGirl007
BoogeyGirl007

Wow, I really forgot about kettlebells in my workout routine! I and love the double swings :D thank you Natacha for bringing this up! Hugs from Poland :)

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Tabitha
Tabitha

I have struggled with trying to maintain a healthy diet and stay mentally focused on meeting my goals and ever since I have come across your channel, I have finally been able to do so. Thank you for being such a huge motivation and truly an inspiration to me!

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Brooklen Miamae
Brooklen Miamae

Hey, I’m trying to build a booty and get a small waist but I’m scared that my butt will get smaller while I’m in a caloric deficit because I’ll just be burning the but fat but if I eat in a caloric surplus I’ll gain stomach fat and I don’t know what to do now

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TheMeowstachio
TheMeowstachio

Come to New York pleaseeee!!!

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Samantha Choo
Samantha Choo

Awesome workout! Can you please do an upper body one next? :)

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Dori Qu
Dori Qu

Uhhhhhhhhhhhhhh we would love to have you in Australiaaaaaaaaaa! Such a shame I’m not in Australia rn (back in China for holidays) otherwise I definitely would have showed up at the pop-up just for you! Adore you and your channel

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Alice Mohrbach
Alice Mohrbach

Hey natacha!! I just got your T-shirt, I loved it so so much! The mint colour is so pretty!! And also, I’m saving this workout for this week, gotta prepare myself for this burn lol lastly, this gym is really goals, and you were so lucky to have it empty 😍❤️

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Natalie Duarte
Natalie Duarte

Yes, you can stay in Sydney! It was really great meeting you on Saturday :D I'm glad you've been loving it here in Sydney. You're so very welcome back!

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valentina mora
valentina mora

Its necessary to bulking for have arm like you or I can build while lose fat

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