HOW I REALLY TRAIN || MY CURRENT WORKOUT SPLIT *update*

  • Publisert År siden

    Natacha Océane

    Runtime: 14:14

    My training split to keep me happy, healthy & active! My fat loss and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): www.natachaoceane.com
    My brand new resistance bands to get the most out of your training! www.natachaoceane.com
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    Instagram: natacha.oceane?hl=en
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    These are my workouts below for anyone asking! Some of these workouts are more advanced and a lot the moves require progression exercises and lots of practise, strength and conditioning so only try some of these moves if you have been training for a while and understand how your body moves and your limitations (: will put up some more workouts soon for everyone though!!

    Day 1: Upper body
    - Unassisted pull-ups 3 x 5 reps
    - Assisted pull-ups 3 x 10 reps
    - Unassisted dips 3 x 5 reps
    - Assisted dips 3 x 10 reps
    - Press ups 3 x 10-12 reps
    - Unilateral pull down machine 4 x 4 reps
    - Medicine ball slams 4 x 12 reps
    Day 2: Full body
    - Front squats 3 x 6 reps
    - Hex bar deadlift 4 x 6 reps
    - Asymmetric rack hold side duck walks 3 x 10 per side
    - Landmine squat to press with band 3 x 12 reps
    - Kettlebell pull throughs 3 x 8 per side
    - DB Row and kang squat complex 2 x 8 total reps
    - Lateral box jumps 3 x 8 per side
    Day 3: Gymnastics class
    - Handstand drills
    - Aerial
    - Gainer practise
    - Back somersaults
    - front & side Websters
    - Side flip practise
    - Flag practise with progressions

    Day 5: Lower body
    - Overhead full range pistol squats 4 x 5 per side
    - Back squats 4 x 12 reps
    - Lateral landmine lunge to knee drive 3 x 8 per side
    - Alternating asymmetric kettlebell rack squat (4 x 12 total)
    - Single leg plyo hip thrust 4 x 10 per side
    - Double kettlebell swings 4 x 12 reps total
    - Squat with hip rotations 4 x 20s at your own pace

    Day 6: Core strength & conditioning
    - Manna progression 3 x failure
    - Handstand holds 3 x 45s-1min holds
    - Forward plank walks 2 x 10m
    - Reverse plank walks 2 x 10m
    - L-sit hold 4 x 15s
    - Planche plank holds 4 x 30s
    - Reverse full body press 4 x 12 slow reps
    - Stretches

Natacha Océane
Natacha Océane

Hey my friends!! It's good to be back!! Every week of training looks different for me but I try to give an example 😘. If you're after info on some of the moves and how to perform them I give lots of details on instagram (: all my love!! ❤️xxx

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Katerina Kardo
Katerina Kardo

HOT MUSIC https://youtu.be/J9DzSzZx2Xs

6 måneder siden
Gaea
Gaea

Love these weekly videos! Wish you did them every week :P

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Pauline Podnar
Pauline Podnar

Natacha Océane hi Natacha can you please post your music playlist

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Flora J
Flora J

Where in Kenya did you go? My boyfriends from Kenya and I love to go with him it’s so perfect xxx

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Natacha Océane
Natacha Océane

hey Brooke! Definitely call the gymnastics centre (for kids) and ask about adult sessions, I've found it's been a 'word of mouth' kinda thing and the coaches always know where the adult classes are (: xxx@Brooke Deibel

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Michaela Bevillard
Michaela Bevillard

Okay can anyone recommend how to even start progressing for the move at 10:41, where she slides her feet up the wall? I've been trying over the past couple of days and can't budge at all. I thought I had decent core control, but there's nothing like a humility check.

9 dager siden
Sarah T
Sarah T

She's a healthy girl, with a healthy attitude towards life, bomb functional workouts, plus her the face she makes when doing intense workouts is so relatable. How can anyone not like this girl? Subscribed.

Måned siden
AKSHARA AJAYAKUMAR
AKSHARA AJAYAKUMAR

i don't wanna die...ur workouts are intense!. u are so strong!!!

3 måneder siden
melomania
melomania

I absolutely adore your black fluffy hooded coat!! Where did you get it from? 🤩

4 måneder siden
Naty Vázquez
Naty Vázquez

Saturday lower body

5 måneder siden
Naty Vázquez
Naty Vázquez

Thursday gymnastics

5 måneder siden
Naty Vázquez
Naty Vázquez

Wednesday full body

5 måneder siden
Naty Vázquez
Naty Vázquez

Tuesday upper body

5 måneder siden
AnonymousWriter
AnonymousWriter

that's really cool. i'm unsure about the gymnastics part though i'm just thinking about the age limit part. nevermind. it'll take me time.

7 måneder siden
Muthoni Muriuki
Muthoni Muriuki

I've been bingeing on your videos since The Rona shut down all gyms and imagine my incomprehensible delight when you mentioned you were once in Kenya. Love, from a Kenyan isolating in Ireland!

8 måneder siden
Rikkie
Rikkie

I am glad you enjoyed swimming with 🐬 in my country 🇰🇪☺️ Welcome Again

8 måneder siden
PB J
PB J

omg you're such a beast!!!! love it!!

8 måneder siden
Isabel Stolarczyk
Isabel Stolarczyk

Your upper body is gorgeous

9 måneder siden
Nasimiyu Susan
Nasimiyu Susan

Beautiful 😍💪💪

9 måneder siden
axel blaze
axel blaze

You look beautiful without lashes

9 måneder siden
Karla Montenegro
Karla Montenegro

Hi love! I am so happy I finally bought the restart program and today my body is feeling it! I was curious to know what is the MAIN camera you use to record?

9 måneder siden
Alicja
Alicja

You can grate off burnt parts and still eat it, less waste :) Grate like box grater or sth similar. Love your videos

9 måneder siden
P. Atiqah Wahab
P. Atiqah Wahab

You Are A Beast

10 måneder siden
bridget evinger
bridget evinger

your workouts inspire me so much and make me look forward to my next one!

10 måneder siden
PrisonEarth
PrisonEarth

you have a perfect body

10 måneder siden
Stella Balin
Stella Balin

Oh I am going to Kenya this summer to see my family 😊❤ Taking the plane for the first time 😭

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Mushroom World
Mushroom World

You deserve more recognition.

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Savanna Laurino
Savanna Laurino

How many calories does it burn?

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Joy Kim
Joy Kim

Wow this was so motivating 💪💪

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Tracy Lessonet
Tracy Lessonet

Omg you were in kenya...am a fan from Kenya..you're truly an inspiration ❤️❤️❤️

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Ping Y
Ping Y

Awesome workout.

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Sara Nottingham
Sara Nottingham

You are the real deal 🙌🏻 great content keep it up !

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Lotus FlowerEllie
Lotus FlowerEllie

You are such an inspiration!!! You inspire me to get back into gymnastics and I’m going to! Thank you💜

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Madisita
Madisita

You’re like the Energizer bunny

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Will Davidson
Will Davidson

You are SO COOL! I can’t believe I only just started watching you! Thanks again for the Eating Disorder video, it helped a lot. As for your fitness routines, I am so inspired! Once I have more time in the next few months I’m definitely gonna start going gymnastics again and start climbing again as well, and make more time for dance. You’re super inspiring! I owe you one!!!!!

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Miss Charlie Aurora
Miss Charlie Aurora

p.s. don't think everything you post on IG has to be perfect, I think watching you learn or re-learn a skill would be great.

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Miss Charlie Aurora
Miss Charlie Aurora

Those pistol squats though 😍😮 I love your honesty and how you encourage Balance.

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Kevin Brender
Kevin Brender

Anyone else jaw dropped when she said up stairs gym. XD i need to move to a apartment with a gym

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IWantToHandstand
IWantToHandstand

2:29 Your _press ups_ look a lot like other people's _push ups_

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IWantToHandstand
IWantToHandstand

@Natacha Océane Was just trolling xD

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Natacha Océane
Natacha Océane

Press ups is typically the more British way of saying it 🙏

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Pranav Patel
Pranav Patel

looks like a mouse.

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John Doe
John Doe

How original, another work out video.

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Rico Bessé
Rico Bessé

I think your videos are great but those eye-lashes are muy distracting. The whole time i am trying to pay attention when you are talking to the camera and i am locked onto those bad boys. Audience engaging tip we shall say.

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andyroo1997
andyroo1997

God Natacha is an actual BEAST, those one legged squats were ridiculous what the hell. Super motivating + wholesome content

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Linette Velasco
Linette Velasco

holy shit those gymnastics tricking sessions. WTF ARE YOU A NINJA SUPERHERO?!?!??!?!

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Genassee Celine
Genassee Celine

Love the ending with all the flexibility, mobility, core stuff!

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Kenz Maddoc
Kenz Maddoc

I would love to learn some gymnastics moves! Can’t wait to see those videos.

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Iran Sarabia
Iran Sarabia

Please do an ab routine

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Emily Hamann
Emily Hamann

Where do you find the different moves? I always do the same moves for upper and lower. Like squats, lunges then pull ups, rows, curls, etc. some of the moves you do look fun but I’m always at a loss when I start a workout what I should do. Do you have any websites or resources I can look at to learn more strength exercises?

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Abigale Richard
Abigale Richard

is your body shape an hour glass ?

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glitzerwolf
glitzerwolf

Oof. No wonder you can eat that much without gaining.

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Apryl Skahill
Apryl Skahill

I wish we had adult gymnastics near me! I did it a bit as a little kid and miss it, but alas- nothing near me allows adults.

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Cindy Meyer
Cindy Meyer

💜💛💜💛

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Kirsty Walters
Kirsty Walters

I usually watch your videos during boring cardio 😴 makes it go a lot faster thanks 😁 can you do a stretch video I have quite a few injuries and mainly from not stretching, so I know I should but I still don't!

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Sabrina Palmieri
Sabrina Palmieri

I wish i had 20 years less...to try EVERYthing you do...but still I'm 40 and I exercise well and fix my goal too.... First goal ...handstand Also...i watch loats of video...but really you make the difference.. i Think you are a gymnastik...all the other put on video only squat etc...you improve yourself and try an incredibile amount of exercise and style So i hope you could going on this way..its beautiful to see a young tuta create own work!

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zosia kozłowska
zosia kozłowska

Hey Natacha ! Could you make a video on plyo workouts? I’d be very interested. Lots of love 💕😍❤️

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Mia Ferrao
Mia Ferrao

Who can actually do her workouts? She is insane! A true one woman machine ❤️

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Brittany Jung
Brittany Jung

If we want one of your workout guides that is most similar to the workout split and exercises that you show in this video, which one would you suggest?

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NicoleJonasRose
NicoleJonasRose

Could you give a list of the shoes your recommend for the type of workouts you do? ❤️

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Monika
Monika

Masochist. That casually masochist and making video of it. She is high on dopamine at the end. Its great! 😁

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Lily Hanze
Lily Hanze

I want to do gymnastics but my mom said with 4 kids she has to many expenses☹️Your so pretty and rlly are an inspiration. You must work rlly hard! Love from Florida❤️😊👍

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Adrianna Mariah
Adrianna Mariah

I would love for you to be my personal trainer!!! You’re workouts are amazing ❤️

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Heather G
Heather G

This was super helpful, as I was looking to mix up my workouts, and I was curious about yours. Seriously your upper body strength is really impressive! I was wondering if you train on your own for gymnastics, or take adult classes or something lol. I am 16, and have wanted to learn some gymnastics, but I feel like it's too late to enter a class.

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Anna Karl
Anna Karl

i love her facial expression during a workout, because same.

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Elena Feliciano
Elena Feliciano

When will your bands restock?!?

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Scarlet
Scarlet

Omg you are like capitain marvel😍 I wanna achieve this one day, congratulations 🎊 (I’m really impressed)♥️♥️

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Faye May
Faye May

So refreshing to see a different style of training. Loved this! I've always been interested in more functional training but have no idea where to start, did you start out with a trainer or have you learnt along the way?

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Çisil Beste Nar
Çisil Beste Nar

These type of videos really give me a lot of motivation. I was feeling soooo lazy the other day, just laying around on my hpone with no motivation to do anything at all. And i watched few of your workout videos and suddenly i wanted to work out. Its not how you look that motivates me, but how you look during the session. Like, i wanted to be able to do the things you can, and i know to achieve that i need to keep going lol and dont let my laziness take control. So, i got up and did a workout after this video. I like these videos, please keep them up. Thank you for the motivation.

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Emma pk
Emma pk

Have you had any like gut problems or know someone with thyroid issues? If yes, I would love to hear about it, Im stuck with major gutproblems and thyroid issues that effects my wellbeing alot and you are a big insporation so would me very nice to hear what you have to say about it. BTW Love your videos!!! Keep on in the exact same way, ive been following you for a while now and you always seem to know exactly what topics to talk about :)

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Eylul Balkanci
Eylul Balkanci

Right after watching this video i found a gymnastic class for adults for myself:) You are an increadible human being. Thank you for being you♥️

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Vitra Holassie
Vitra Holassie

Hi Natasha I want to say how much you have changed my lifestyle with your workouts and your energy. I want to say thank you and I absolutely love your vids they are fun fun fun

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G Cat
G Cat

Hello Natacha I like your videos. You are a hard worker and have an amazing physique!!! Always see you in workout gear. So i wanted to ask. Can you do a video on getting ready for a night out? Like a few options on outfits and footwear. You are gorgeous would like to see you all dressed up and ready to go out. Thank you. Tell Mario "que no se ponga celoso" he has a beautiful girlfriend 😎

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Amy Smith
Amy Smith

I’ve been trying out this split this week and it’s been awesome to mix up my workouts, thank you! Do you usually follow the same exercises on each training day for a few weeks, or does each week have different exercises? Cheers😘

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Rebecca Donnelly
Rebecca Donnelly

anyone know where those red leggings that she wore on wednesday are from? are they gymshark xx

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Lauren Ricard
Lauren Ricard

You really motivate me to get back to gymnastics again... and it's been 13 years since I stopped so I guess I'm gonna have a lot to work on but whatever it's worth it ^^

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Anzhan Mailibay
Anzhan Mailibay

can I say that I want to be you when I grow up even though I'm already in my twenties?😂 seriously Natacha you are so inspiring! love your workouts, love your music taste, and most of all love love love your personality💛

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Justyna Świnder
Justyna Świnder

giiiirl the quality is UNBELIEVABLE,, love your vids!

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Antonet Behr
Antonet Behr

Hey South African fan here. Could you maybe speak about the medicine ball and how you select the weight that you use? I ask because of home workouts. We are a small group of ladies that live and workout together. And it seems like having a medicine ball as part of the equipment that we use is a good idea. Big fan of your Instagram, i tend to go through a couple of your posts before a workout to remind myself how and what i am aiming to do. You bring attention to underrated things like breathing and muscle tension (not sure what to call it actually, but contracting and relaxing muscles other than the ones that you are aiming at with any particular exercise). As mentioned big fan, any chance you are considering a trip to the sunny rainbow nation? Thanks for being a HUGE inspiration and thanks for your constant no holds barred honest approach to sharing your skills and knowledge : )

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Cristina B
Cristina B

Do you have rest days on Mondays and Fridays? I mean, twice a week?

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Kiersten Reif
Kiersten Reif

Not only are your workouts amazing and intense and fun, but your personality just absolutely makes my heart smile! I love watching your videos!! :)

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Stephanie Kaye
Stephanie Kaye

u should do a body bikini show just enter no prep for youtube purposes like ur body is unreal for it! x love ya

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More Coffee
More Coffee

OMG it’s “to work out” and “a workout”! Why doesn’t anyone get that???

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Luciana Hurtado
Luciana Hurtado

do more food videos and challenges!

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asia8910
asia8910

Tumbling is a complete mind game and is unlike any sport so keep your head up. One thing I find that helps me is imagining the more in my head and let my muscle memory kick in.

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Jamie Lee Ashton
Jamie Lee Ashton

Wow 😮 your week of workouts look so organized 💕👍

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tenille10
tenille10

Not a fan of gym gloves?

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Mairead
Mairead

Missed your uploads Natacha but glad you had a fab time in Kenya! ❤ I always admire your core strength and the many different and unique ways you challenge it in your workouts and gymnastics! Was that something you really had to work hard on? If so, how long did it take you to build up a strong core? (Among other things) I want to be able to go back to pole classes and progress at the same speed as everyone else. To date, I've only really been able to excel at moves that rely heavily on my legs - like the standard crucifix move and climbing the pole! 😅

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lexi kurki
lexi kurki

can I like this more than once??? I think this is my third time watching and second comment lmao

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Vitality
Vitality

Could you do a video on how to build stamina with and without running? 😊

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Vickie Jeffery
Vickie Jeffery

Would you consider making a guide with these kind of workouts in the gym?!😍

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Natacha Océane
Natacha Océane

Absolutely Vickie!! It’s in the works at the moment (: xx

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DrGyalfren
DrGyalfren

How do you keep track or record what workouts you do? I follow your workouts in aflete, but it looks like you just freestyle it...?

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DrGyalfren
DrGyalfren

I am having a large gym envy right now.

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TheGirlWithTheLotusTattoo
TheGirlWithTheLotusTattoo

You are such an inspiration to me Natacha! Thanks to you I recently entered Miss Swimsuit UK!! Sadly I didn't qualify for the finals, but with your help I could get there! Anyone reading this, if you could pleeeeeease go to the miss swimsuit uk instagram page and like my photo I will be eternally grateful!! My name is Chloe and I'm the blonde in the red bikini

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Valerie de la Rosa
Valerie de la Rosa

I love how athletic you are *-*. It's really inspiring.

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AiiCii
AiiCii

Very interested in gymnastics! Even if you don't have skills, would love to see your typical session

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Takotak
Takotak

Makes me want to go to the gym 🧡

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Katie Jones
Katie Jones

Yay welcome back!! You should do a gymnastics video with Nile Wilson! He did one with Grace (fitUK) and it was so funny! He could teach you some mad tricks 😁💕😘

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Ellie Joyce
Ellie Joyce

Could you do a video on resistance bands x

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RosesareRed38
RosesareRed38

Can you do a video about DOMS and how to overcome it? My muscles keep getting sore!

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Yenan Hu
Yenan Hu

background music are super nice ! what are their names ?💗💗😍

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sarajinki
sarajinki

Started doing your workouts and I love them soooo muuuuch !! Also at what time do you go to the gym for it be so empty? haha

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Carly
Carly

GIRL! Okay so I did a combo of a few of these exercises for my whole body day, and let me tell you my legs are DEAD! Literally two days after and I still can barely walk, I haven’t had a good workout like that in so so long and it feels amazing. Absolutely love this style of training, gonna keep trying it out and experimenting it for abit I am obsessedddd! 😍😍❤️

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sunshine
sunshine

Hi! I was just wondering: do you eat in a calorie deficit? And can you lose fat without being in a calorie deficit? I've been seeing all these posts about how a calorie deficit is the only way to lose fat, and I know that I shouldn't do that because I am in recovery for my ed. Thanks so much! You are such an inspiration!😁❤

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sunshine
sunshine

@Maja_ _ thanks!

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Maja_ _
Maja_ _

I think she eats about 2600 kcal and not in a deficit.

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Audrey Hudson
Audrey Hudson

hi natacha! love your guides and videos :) what shoes do you use to train in??

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chitra guha
chitra guha

You're awesome

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