My CURRENT Training Routine: Full WEEK of Workouts!

  • Publisert 8 måneder siden

    Natacha Océane

    Runtime: 19:28

    My full weekly workout routine in detail + the tricks I use to make sure my workouts are working! For science-based workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️
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    My Instagram: natacha.oceane
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    My week of workouts:
    Day 1: Full Body (~1hr)
    - Superset: 4 x Pull-ups (6 reps) + Ring rows (6 slow reps)
    - Full body press with band: 3 x 6 2sec holds
    - Landmine squat to press: 4 x 10reps
    - Push press: 4 x 6reps
    - Single arm dumbbell snatch: 3 x 8reps per side
    - Resistance band bear crawl: 2 x 30s back and forth
    - Medicine ball extensions: 4 x 15 reps
    Day 2: Skills (~30mins)
    - 5-10 mins handstand drills (shoulder taps, handstand walks, leg lifts)
    - 5 mins backflips (I try and do 15-20 in total)
    - 15mins stretching for the box split
    Day 3: Lower body (~1hr)
    - Hex bar deadlift: 5 x 4reps
    - Plate cleans: 4 x 10reps
    - Kneel to squat to box jumps: 4 x 8reps
    - Resistance band sprints: 3 x 15s
    - Overhead plate duck walks: 4 x 12 (total reps)
    - Reverse alt. Lunges: 3 x 14 (total reps)
    - Hip thrusts: 4 x 8reps
    - Wide stance leg press: 4 x 8reps
    Day 4: Rest
    Day 5: Gymnastics (~1.5hrs)
    - 45mins drills (handstand drills, tumbling drills)
    - 45mins freestyle (flag, front + back somersaults, side flips an aerials)
    Day 6: Full Body or HIIT workout (~1hr)
    - Asymmetric KB rack walking lunges: 2 x 10 per side (4 sets in total)
    - Walking pistol squats: 3 x 8 total reps
    - Iguana press ups: 4 x 10 total reps
    - Dumbbell squat to press: 3 x 12 reps
    - Single arm lateral KB swings: 2 x 10 per side (4 sets total)
    - Lateral KB swings: 1 x 12 per direction (2 sets total)
    - Sled pushes: 3 x 20m
    - Swiss ball balances: 3 x 45s
    - Elevated leg side planks: 2 x 12 per side

    Like I said in this video this is my ideal split, but sometimes I just don’t have time so I’ll do a HIIT session instead which only takes me 20 minutes (:
    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 ❤️)
    Outfits:
    - Top from whitefoxboutique.com
    - Most of my gym outfits are from Gymshark 🦈: 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 😘
    #workout #training #routine #schedule

Natacha Océane
Natacha Océane

I made all kinds of mistakes building my own workout routine before I really understood the Sports Science, so I hope the real talk after I take you through my current split helps! Love ya, thanks for being the best community anywhere ♥️

8 måneder siden
Letícia Okane
Letícia Okane

Rebecca Yancey be vodu conscious while trying new exercises and record your self to improve eventual mistakes. Start slowly, if u wanna do a hard exercise break it down first and do “easier” versions till u get to it. Always remember it takes time and effort, so don’t push yourself to hard if u can’t do it. Also, if u can try to get a personal check your movements and a doctor to see if u can do it.

2 måneder siden
Chrissy D
Chrissy D

So much knowledge and motivation! I'm in awe and this was just a great realistic explanation of what you do and why. I admire how you think! Thank you so much!!

3 måneder siden
Art of She
Art of She

1M is coming 🤩

4 måneder siden
Munisah Rasheed
Munisah Rasheed

Please can you share how you achieved your current physique and any advice you have on diet and training, please?

6 måneder siden
Sarah Lopiccolo
Sarah Lopiccolo

I just bought your Home. workout guide to stay fit during this pandemic. Would you say it is beginner, intermediate, or advanced? And what would you recommend to make the workouts a little more challenging with not having equipment? And one last thing: Do you recommend the workouts in the guide be the only workouts you do in the whole week? I find myself finishing a workout and loving it but also not feeling super worked and feeling like I can still do much more.

7 måneder siden
weird morado
weird morado

How and when do you decide what you're gonna do in the gym? Like,do you schedule every exercise that you're going to do or wing it?

3 dager siden
Sara Nox
Sara Nox

Natacha, I’m watching „Ninja Worrior“ in TV right now. Do you know it or similar shows. It‘s like a parkour.

6 dager siden
Letícia Menezes
Letícia Menezes

omg she is sooo strong

6 dager siden
Sara
Sara

This woman is a beast!! How can i hire her as my personal trainer.

8 dager siden
Sara
Sara

@Sara Nox i swear!

5 dager siden
Sara Nox
Sara Nox

She has insane ambition.

6 dager siden
Saju Sidharthan
Saju Sidharthan

You have some one behind to guide you , support you... for me who is there ?

17 dager siden
Lauren Wickert
Lauren Wickert

I'm so excited to get back to fitness. I'm 35 weeks pregnant and I've had to take a break but this inspires me so much and I can't wait to get back to it!

18 dager siden
Ammy Griffin
Ammy Griffin

You need to be on American ninja warrior.

18 dager siden
Jenni fur
Jenni fur

youre a real life captain marvel

20 dager siden
Molasor Rosalom
Molasor Rosalom

She was doing backflips on a hard wooden floor???

21 dag siden
Abc Def
Abc Def

Hey Natacha, thank you so much for your insightful video. It has really helped me a lot to understand that you can have variety in your training. I wondered how HIIT fits into all of this. I noticed that in your workout routines HIIT trainings don't really appear even though you focus so much on them on your channel. Is there a reason why you don't really do them yourself and how should people ideally integrate them into their training to do it right (i.e. without training too much so the HIIT loses its effect or without training too little ). I'm very new to working out and I noticed that I enjoy your HIIT workout the most. I already gathered that you shouldn't do them every day which previously I did by mistake. I also remember you saying when someone completes a full workout of yours you wouldn't advise to add a HIIT session on top of that. So now I'm a bit confused as to how and when to integrate HIIT into my training because on the one hand I really want to do full workout sessions but I also want to do HIIT as I enjoy it so much. Best wishes!

28 dager siden
Zoe Kindt
Zoe Kindt

What a gem

Måned siden
Jasmin P
Jasmin P

How do you look after your knees? Mine are so clicky!

Måned siden
Nondumiso Zungu
Nondumiso Zungu

Can you give me tips on how to recover..because I work out 5/6 days but my body is so tried all the time

Måned siden
Kacey-Ann Moulton
Kacey-Ann Moulton

Where do you go to do gymnastics?

Måned siden
Silva Gerald
Silva Gerald

Me watching this: This girl is insane.

Måned siden
Jordan V
Jordan V

Well explained video (as usual 😊), can you recommend some books about sports/workout science? I'd love to read into it a bit more!

Måned siden
Sadiea Akbar
Sadiea Akbar

I’ve been binging her videos all day today! I love this weekly routine, it is so well thought out! Hopefully as I go on with my fitness journey I can come up with something like this for myself :) You’re so informative and well versed in the information you are giving out, you deserve so many more subscribers!!!

2 måneder siden
Bea
Bea

You are truly an inspiration Natacha and since I discovered you I don´t want to look fit anymore but rather be and feel strong! Keep doing what you are doing ♥️♥️

2 måneder siden
Yasmina Nail
Yasmina Nail

Can you do the same workouts almost everyday for beginners?

2 måneder siden
Zeinab Nur
Zeinab Nur

Love the gym

2 måneder siden
Ranger one
Ranger one

Live to see the figure hugging chicks in the gym...

2 måneder siden
madison joy
madison joy

hey natacha! when you say you spend an hour in the gym does that include your warm up and cool down? if so how long do you spend warming up and cooling down?

2 måneder siden
Toyota Nerd !!!!
Toyota Nerd !!!!

You are such an athlete the things you can do are so impressive balence streanth stamina reflexes. And your hot 🔥

2 måneder siden
Jomelou Menorias
Jomelou Menorias

I paused the video, so she can rest.

2 måneder siden
Chrissy Vellacott
Chrissy Vellacott

I cannot overstate how helpful all of this info was. Thank you so much !! ♥

2 måneder siden
lilet Sagum
lilet Sagum

i wonder what shoes she wearing it looks durable

2 måneder siden
lullabysea
lullabysea

That emoji bit made me giggle 💪

2 måneder siden
Jessica Magrino
Jessica Magrino

Hello Natacha. Wonderful channel! Question for you if you have time or a potential future video, but I am curious how you estimate or gauge your RPE (as an example). Thank you. Jess

2 måneder siden
Rosie
Rosie

I love how you show how hard the exercises are with your face. Kinda makes me feel better when working out and not looking like a princess.

3 måneder siden
melomania
melomania

I don't understand your final point. You did not get there with this program, but as a beginner so you made mistakes. You say this program allows one not to make your mistakes, plus has got a science-based approach; so, just being logical, this program should be better than your original journey! not worse! Plus, I don't think everyone needs a specialist approach I mean, what's maintaining muscle for you will build muscles for others ^^' anyone reproducing your program won't get a terrible metabolism nor shape from it x) at worse, it could be too intense for them but, as you said yourself, you respect your program sometimes 50% only. Anyone going to the gym 2 days per week would benefit from it, specialist approach or not ;)

3 måneder siden
melomania
melomania

Natacha Océane Exactly, but it also sounded like a warning that it wouldn't be enough, or working to achieve your fitness state. Hence my confusion ^^'

3 måneder siden
Natacha Océane
Natacha Océane

Haha I think you didn’t understand my points too but that’s ok ☺️♥️ the programme is definitely better than my own journey as it has everything I’ve learnt blended into it.

3 måneder siden
Amine Arman Hernandez
Amine Arman Hernandez

bruhh you're literally goalssss

3 måneder siden
Ashley Takes Action
Ashley Takes Action

I am a new follower and you may have already talked about this before, but how did you get into health and fitness? Did you go to training/school for this? You are an inspiration!

3 måneder siden
Fei Wong
Fei Wong

This video is really helpful. LOVE❤

3 måneder siden
Yve Apple
Yve Apple

Since I dont' seem to be the only one loving the idea of a ninja skill training guide. Would this be an option? I'd love to have one. I started going to a ninjahall (ninjahall.de) and I totally love it. But what I'm desperate to have is a guide to learn some cool stuff and how to train especially for this kind of competititon. Going there takes a lot of time, since it's not quite around the corner and being able to push my progress with the right workouts and going there well prepared (which isn't necessary, but would bring even more fun) would be amazing. I think you would love trying the parcour there. If you ever want to go, let me know. It's sooo much fun!

3 måneder siden
Sarah M
Sarah M

I know this is an old video but in case you see this- where do you train for gymnastics? I live in London and I really want to get back into it but can’t find a good place. Thanks and I love your videos!

3 måneder siden
Ana Jara
Ana Jara

It is so mesmerizing watching you train and see all what you can do!!

3 måneder siden
Marianne Béglin
Marianne Béglin

Oh my god, those pistol squats with 55lbs? Craaazy :D love ya Natacha keep rocking!

3 måneder siden
Macey Hepler
Macey Hepler

Thank you so much for sharing your workouts. I have taken in so many different moves and forms of exercise from your videos. You have made working out so much more fun and interesting for me!!!

4 måneder siden
Lola Lol
Lola Lol

Plisss do a ninja workout!!!

4 måneder siden
Tanaz Faiza
Tanaz Faiza

Natacha, besides the sweat breaking HIIT workout videos, I hope you’ll make weight training and gymnastics tutorials for us! Much love 💕

4 måneder siden
Erica Casallas
Erica Casallas

anyone know where she trains for gymnastics? I used to do a bit when I was younger because my sister did gymnastics and could do walk overs and box splits etc, I kind of still can but would like to regain that flexibility and strength, also think its an amazing skill, but I don't know where to begin to look for a place and don't want to spend a lot of money and what level to even start at !

4 måneder siden
Erica Casallas
Erica Casallas

I honestly can not for the life of my do a pistol squat, like I tried and even holding onto something for balance I couldn't get down, my knees are really weak and I suffered from runners knee at the beginning of lockdown. My knees are a bit better but by the end of an 1hr leg workout I can start to feel them acting up, annoys cause I know I can do more and push further but my knee won't let me! My body also clicks SO much! It concerns me

4 måneder siden
Art of She
Art of She

The rate of growth could see her hit 1M in 16 days, and I'm here for it. ❤️

4 måneder siden
Kristin Nico
Kristin Nico

Natacha could step on me and I'd thank her

4 måneder siden
95zitronenbaum
95zitronenbaum

just love you

4 måneder siden
Mia H
Mia H

she's a scary badass in the gym but she's the sweetest person I think I know

4 måneder siden
hannah • 6 years ago
hannah • 6 years ago

i feel like every one in the gym who see you is like: what do you call that exercise? why is she so crazy? i wish i could do those... luv you Natacha

4 måneder siden
elizabeth sinaga
elizabeth sinaga

Everything about this video (and you) is incredible!!!

4 måneder siden
No MC
No MC

how many steps are you getting in each day? I'm trying to get my 10k steps each day, do you reccommend this on rest days?

4 måneder siden
xo xo
xo xo

Wowwoowow your my new idol to not give op training myself! What is your motivation to this?

4 måneder siden
AYN
AYN

after this pandemic, i hope to go to the gym and follow this!

5 måneder siden
Giuliana DiPrinzio
Giuliana DiPrinzio

Can u make an at home workout with no equipment

5 måneder siden
Frankye Bizzle
Frankye Bizzle

How many set and how many exercises do you do at the gym?

5 måneder siden
Domiziana De Rossi
Domiziana De Rossi

I could see myself fall into bad habits and your Chanel has really helped me. I love that you don't just say things but also prove them with science and facts!!! literally best fitness chanel ever.

5 måneder siden
Br Una
Br Una

When I was young I trained gymnastics for 5 or 6 years and I SO WANNA GET BACK TO IT even as a hobby, thanks for inspiration, I think I'll check up my old gymnastics club if they have option of non professional training! 🤗

5 måneder siden
Anne Frank
Anne Frank

Currently on a video marathon and im loving it! I love love love this channel! Ever since the first minute of the first video i saw i have been hooked! I love this girl!! Keep it up❤

5 måneder siden
Sandy Taw
Sandy Taw

When she said 'isolate' i really felt that

5 måneder siden
Sweet Mehak
Sweet Mehak

That's a lot of work girl💪 impressive!! ❤️❤️

5 måneder siden
Maryam Memon
Maryam Memon

Yass .. FOUND IT

5 måneder siden
Julia Guarín
Julia Guarín

LOVEEEEE watching this while stretching before doing one of your HIT WORKOUTS !

5 måneder siden
Marcus and Dorothy
Marcus and Dorothy

I love your current ninja-like training routine! Will you ever release a program that looks like this or is MOVE the closest?

5 måneder siden
NeuroASMR 7
NeuroASMR 7

She legit is like a superhero 😂

5 måneder siden
Emelie Grant
Emelie Grant

Time 16:00 minute was the realist thing I’ve heard, thank you!!!

6 måneder siden
Sarah I
Sarah I

You aren’t just a fitness influencer you’re a straight up athlete 🔥

6 måneder siden
mickey chong
mickey chong

You use a lot of gym equipment. Any similar workout without using equipment at home? Can we do yoga during rest day?

6 måneder siden
Bella Ford
Bella Ford

what video?!

6 måneder siden
Maggie Condon
Maggie Condon

Could you do a video walking us through (in detail) a full body session in the gym? I love the gym but i often feel like i am unsure what to do or how much to do with weights. Love love love your videos!!

6 måneder siden
Muskaan Mittal
Muskaan Mittal

Life gets in the way lol virus

6 måneder siden
Kristian Tan
Kristian Tan

Could you do another workout split for quarantine edition please?

6 måneder siden
Jenna Winer, DVM
Jenna Winer, DVM

Do you have a video on how to start building muscle on a body that is already "fit" and "lean"?

6 måneder siden
Ashley Georgiou
Ashley Georgiou

I love your energy, you are so motivating! Do you ever incorporate yoga or long distance running regularly?

6 måneder siden
Prffbunny T
Prffbunny T

Before watching the video and i really hope i dont really sound annoying. I have tried many workout videos and plans from ladies who are famous on social media and never got to enjoy the process and mostly never got the results i wanted leading me to fustration and be inconsistent. Last year i discovered your channel, and i grateful for all the tips you shared and inspiration, i have been seeing progress mentally and physically. I no longer focus too much on the looks, i find myself enjoying the process and workouts rather than being bored and frustated, i got more definition and im stronger, i used to struggle doing handstand for years Now i can do it, my cardiovascular endurance has gotten so much better. Thanks so much Natacha. Btw im really sorry for wierd englis, its not My first language 😅.

6 måneder siden
monica.
monica.

hearing you say fuck was one of the highlights of my day

6 måneder siden
Shofwannu Official
Shofwannu Official

I click the subscribe button due your content and your accent

6 måneder siden
Great White
Great White

Océane's Eleven! 😁

6 måneder siden
Life with Nicole
Life with Nicole

Ive just gotten into fitness and health and I was wondering if anybody could give me some tips. I don’t have a gym membership and I can’t afford to pay for a workout plan so anything I can do at home would be amazing. My goal is to loose fat and get toned. Also If you have any tips for eating healthy ♥️.

6 måneder siden
Anna Rosendahl
Anna Rosendahl

You should really do the Swedish Classic! It's four competitions during the course of a year, and they're open for everyone. Superpopular and great challenges! Lidingöloppet = Running 30 km Vasaloppet = Cross Country Skiing 90 km Vätternrundan = Bicycling 315 km Vansbrosimningen = Swimming 10 km

6 måneder siden
B
B

Amazing! Can’t wait until the gyms are open again 😍

6 måneder siden
girl for happiness
girl for happiness

Thank you so so much, this was really interessting and helpful! It's always so fascinating how strong you are! Do you write down your wokrout exercise and reps? The last 5 min are THE BEST! Nobody speak about this and that's why a lot of girl think 'oh wow she looks great, I do her homeworkouts and get that toned' but they forgot that maybe this girl was(is) training 5x a week at the gym and just wrote an at homeworkout guide..

6 måneder siden
Molly Manninen
Molly Manninen

I would like to get your Cut. program, but, for obvious reasons, cannot get to the gym. I am interested in first losing fat and learning more about nutrition, then building muscle. Can I do Cut. at home or would Home. have the fat loss and nutrition information I want along with workouts for home?

6 måneder siden
Sinead De jager
Sinead De jager

I love the way you train! I have been following all your workouts and I love doing them. I was really bored before but your workouts are fabulous! Thank you!

6 måneder siden
theragtrade
theragtrade

Can you make a video on how to build muscle? I am on this plateau and I am not gaining anymore.

6 måneder siden
blanca np123
blanca np123

10:07 how the fuck are you doing pistol squats with wheight?! Wow... Go you! Hahah

7 måneder siden
Priya Badial
Priya Badial

What are the white shoes you wore on the lower body day 🥰 also thank you so much for writing everything in the description box

7 måneder siden
LE AN
LE AN

Hey Natacha, Thanks for all your great video's! Could you make a video on how you forgo/treat muscular pain after work-outs? I can get such sore and tired muscles after a heavy work-out that it takes me days to recover before I can work-out again. Do you have any tips?

7 måneder siden
Ilaria Baldassin
Ilaria Baldassin

My weekly workout routine: monday 1h walk+yoga, tuesday 1h aerial hoop, wednesday 1h aerial silk, thursday 1h walk+yoga, friday aerial yoga. Saturday and sunday rest days or if I feel like I go for a walk and do more yoga

7 måneder siden
Skye
Skye

Would love to see what your training routine looks like at home. I'm really struggling to transfer into a home routine, especially with strengthening my back.

7 måneder siden
Melanie Pierluigi
Melanie Pierluigi

She probably has the body shape that builds muscle pretty easily. I do all of this and build no muscle! i have VERY slow twitch muscle fibers!

7 måneder siden
NovaBiljaTrepavica AliBoljauSvakomSmisluTeRijeci
NovaBiljaTrepavica AliBoljauSvakomSmisluTeRijeci

i have that body type that builds muscle very quickly, i train quads for a week and they become huge, but the fact is that people with this type of body have extreme appetites :/

5 måneder siden
Amaranth Elk
Amaranth Elk

if you picked up roller skating you could be doing those badass flips on skates like estro jen, that would be so cool

7 måneder siden
honeysett2
honeysett2

Anyone else think she's superhuman?? She is amazing!!!!

7 måneder siden
Noa Azran
Noa Azran

Why don't you upload the HIIT work outs from Instagram to YouTube as well? It's much easier to follow along in the video formats. You are an inspiration btw

7 måneder siden
Riana Mahtani
Riana Mahtani

Hahaha GURL it's not CHAIN of thought it's TRAIN of thought 😂 x

7 måneder siden
Caroline
Caroline

How long are you working out for?

7 måneder siden
Merrin Francis
Merrin Francis

I love that you remind us that your current training isn’t how you got your current physique. I love how you train and your philosophy- but I also love your physique! Your approach to how you train and why you train is inspiring me to apply the same approaches to my workouts. Thank you!!

7 måneder siden
Sabrina Gutierrez Oosthuysen
Sabrina Gutierrez Oosthuysen

one week of training under quarantine at home workouts pleaaaaseee

7 måneder siden
May Spencer
May Spencer

I'm so glad that I found your channel. Several years ago, I left professional sport to focus on studying and preparing for the exams. And after 35-40 hours a week my 7 hour routine seemed pretty lazy for me. But stress, long hours studying, not that much sleep. Everything in common made me slowly gain weight. And I was so afraid of it, so I was overtraining, restricting calories, as a result binging, overtraining again. I found your channel about a year and a half ago but it didn't stick to me, because I was too diet-minded. I was like "oh, now, ain't working with me" But youtube was stubborn and kept putting your vids in recommendations for months. And once I got in I couldn't get out. You're so positive and your story made me empathize with you so much, it seemed like I felt the same. Now I am slowly upping my calories again. Sometimes it feels like "ah, isn't it too much" but I remind myself that it's fine. I feel so much more energetic and I have power for my sessions. I used to wobble around the house moodily, being really nervous about everything. And now I can really see the difference, my sleep improved overtime, I got leaner but it doesn't seem as important anymore. I'm so glad, that I feel this energy and will to move, to eat to live a full life, not worrying about the food. And all that great things happened because of you, because once I was on another diet, youtube recommended your video. And I can't be grateful enough for the way you and what you do changed my life. sorry for my english, I'm still learning, lots of love from Russia

7 måneder siden
yeehaw energy
yeehaw energy

if you want to amp up your back flip training, practice landing on a slightly elevated surface (unfolding the layers of a panel mat is a great way to work it). it forces you to set higher and spot your landing!

7 måneder siden
Bahar Agasiyeva
Bahar Agasiyeva

Hi Natacha! I would love to see your lower body at home workout! I did your only dumbell workout and it was brutal!!! loved it. Thank you.

7 måneder siden
Niamh Mahon
Niamh Mahon

Natacha can you please make a video about staying active while we have to stay home with the outbreak of coronavirus 😱❤️ it’s something I’m really worried about

7 måneder siden

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