FULL BODY FUNCTIONAL DUMBBELL WORKOUT

  • Publisert År siden

    Natacha Océane

    Runtime: 11:12

    Full functional dumbbell only workout with progressions!!
    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
    ------------------------------
    WORKOUT:
    - 5-10min warm up
    1. Geisha squat to knee up - 3 x 8 reps per side, 30-45s rest between each set
    2. Short stride lunges - 3 x 14 total reps, 30-45s rest between each set
    3. Dumbbell rows - 3 x 12 reps per side, 30s rest between each set
    4. Single arm clean and press - 3 x 8-10 per side, 30s rest between each set
    5. Twisting wall sits - 4 x 14 total reps, 1 min rest between each set
    6. Jumping alternate lunges - 3 x 16 total reps, 1 min rest between each set
    7. Stiff legged deadlift - 4 x 12 reps, 30s-1min rest between each set
    8. Half Turkish get up - 3 x 6-8 reps per side, 30s rest between each set
    5-10min cool down and stretch

    ------------------------------
    I’m wearing Gymshark vital seamless leggings in this video, their sale is still on: gym.sh/Natacha-Blackout1
    *This is my commission link but feel free not to use it - I’ll still love you anyways (: xxx

Natacha Océane
Natacha Océane

Hey my friends!! Hope you enjoy this dumbbell only full body functional workout!! Workout is in the description box too! And don't miss out on the BLACKFRIDAY sale on my website!! Love ya lots!! xxx

År siden
Farzeen Kachalia
Farzeen Kachalia

Hi what song is this?

20 dager siden
Jamileh Bader
Jamileh Bader

Natacha i eat a lote and i do a lot of exercice and runnimg 3.2km per day thats good?

6 måneder siden
Kylie King
Kylie King

You have an amazing physique

11 måneder siden
sri sri
sri sri

mam plz make video for breast workouts...

År siden
F Warren
F Warren

Any possibility of a kettlebell only workout in a similar style to this? I've only recently started working out, but kettlebells are becoming my absolute favourite thing to do there. love you and your channel :)

År siden
Anga Gogela
Anga Gogela

😂😂😂😂😂They Fun......Tional(funny😂😂😂)

11 dager siden
irene아이린
irene아이린

🌼 2:18 3:39 4:52 5:34 7:07 7:44 8:40 9:00

17 dager siden
Kit Samarakone
Kit Samarakone

Just did this workout.... 💀

Måned siden
Shizu
Shizu

Nobody tells me that it's 1hour of dying xDD

2 måneder siden
Jenilee Hardman
Jenilee Hardman

Oh my goodness Natacha! I love this workout. I've done it twice now when I cant get to the gym. It gets me sweating like crazy, and I feel it so good! Thank you!

2 måneder siden
Tori Pascucci
Tori Pascucci

LOVED THIS!!!!

2 måneder siden
Amanda Bliss
Amanda Bliss

How heavy were your weights?

3 måneder siden
Krystal Sedillo
Krystal Sedillo

Your inspirational, thank you!

3 måneder siden
Anika Long
Anika Long

Hi Natacha! This is my absolute favorite workout to do EVER!! I use 20 pound dumbbells and it’s really a burner! Thank you for all your awesome workouts!! They are my favorite workouts ever!!!!!!

4 måneder siden
Valeria Cordero
Valeria Cordero

I got some good ideas here for my home training 👍

4 måneder siden
Emmalee Bruce
Emmalee Bruce

This workout killed me, I loved it. Any more like this with just dumbbells would be amazing, thank you!

4 måneder siden
zay zay
zay zay

I thought this was an actual workout...timed ughhhhh....thanks for showing these but....really need a workout

4 måneder siden
Fiona F
Fiona F

Super good combo movements and real whole body. Thank you

4 måneder siden
Aria Frost
Aria Frost

Do you live in the UK? How long have you been with Mario for? Can you do a videos on quarantine plz and day to day stuff you do :).

4 måneder siden
dancemore
dancemore

Is this considered as weight training??

5 måneder siden
Colleen van Schubert
Colleen van Schubert

Is it possible to do a workout without any talking, just a suggestion...

5 måneder siden
Colleen van Schubert
Colleen van Schubert

@Melissa Thanks !! Got it!!

5 måneder siden
Melissa
Melissa

Colleen van Schubert That’s why she added the reps and sets in the description box so you can do it on your own. This vid is probably just for information about each workout

5 måneder siden
Sally99
Sally99

Just did this at home! Didn't think I could get a good workout in without the heavy weights at the gym but oh my god I´M DEAD!

5 måneder siden
Beril B
Beril B

My legs are noodles now 🙈

5 måneder siden
chloe
chloe

1. Geisha squat/curtsy lunge into high knee (3x8 reps per side; 30-45s rest between each set) 2. Short stride walking lunges (3x14 total reps; 30-45s rest between each set) 3. Bent-over rows (3x12 reps; 30s rest between each set) 4. Single arm clean to press (3x8-10reps per side; 30s rest between each set) 5. Twisting wall squat (4x14 total reps; 60s rest between each set) 6. Jumping alternating lunges (3x16 total reps; 60s rest between each set) 7. Stiff-legged deadlifts (4x12 reps; 30-60s rest between each set) 8. Half turkish get-ups (3x6-8 reps per side; 30s rest between each set)

5 måneder siden
ifIcouldsee09
ifIcouldsee09

This is brutal !! Did it for the first time and my legs are shaking en abs are burning .. but still love it !!!

6 måneder siden
nageena 79
nageena 79

Thoroughly enjoyed this work out. God bless u Natacha..

6 måneder siden
sophia Hadji
sophia Hadji

i just finished this workout and really i can't get over how good your workouts make me feel !!!! Another amazing workout really fun energetic and challenging amazing !!!! and also because of you i started to warm up before my workouts lol

6 måneder siden
ilovetotravel
ilovetotravel

"I hope you guys enjoyed it" um.. ma'am that's just trolling at thing point. But actually I did, that last move was intense!

6 måneder siden
Kawthar Bakhach
Kawthar Bakhach

okay that geisha squat made me feel like a badass geisha in the 1100 AD Japanese court though

6 måneder siden
lgx
lgx

Who‘s watching this in the crisis of corona virus?

7 måneder siden
Marina Pavón
Marina Pavón

Oz in captivity from Spain ☺️ what the heck means “mementu”? Thank you!

7 måneder siden
Tristan Salt
Tristan Salt

Just finished this work-out with my gf. Super effective 👌 thanks Océane

7 måneder siden
alex herman
alex herman

I love this so much thank you

7 måneder siden
Premavani Prakash
Premavani Prakash

How much lbs dumbbells r those?

7 måneder siden
Alice H
Alice H

What kind of weight dumbbells are you using? Love the workout btw!!

8 måneder siden
PJ
PJ

P.S. Love the dead lifts!

8 måneder siden
PJ
PJ

ok wall squats, um tried, too much pain in the knees to get the right angle. I did baby walk lunges. Baby step, trying to do alternatives to get quads engaged without hurting knees. But thanks for getting me motivated! I look forward to doing this correctly as the weight comes off and my body gets stronger! Goals!

8 måneder siden
Carola23
Carola23

Killer workout. Loved it!

8 måneder siden
Shakira *Wonder*
Shakira *Wonder*

It looks hard for my over 40 self🙈

8 måneder siden
Micheala de Lang
Micheala de Lang

I finally had the courage to try this workout and I loved it so much!!!

8 måneder siden
Asma Salah
Asma Salah

Is this workout OK for a previously fractured knee?

8 måneder siden
Richard Hirviniemi
Richard Hirviniemi

Ai semmosta kun ei pitäis tietää kenenkään?

8 måneder siden
Destinee Cassie
Destinee Cassie

This looks like sooo much fun!! I’m so glad I found this video and I’m really excited to try it out!!

9 måneder siden
Rachel Lynnie
Rachel Lynnie

where did you buy that red mattress?

9 måneder siden
Benjamin Wiles
Benjamin Wiles

awesome workout!

9 måneder siden
Michelle Alarcon
Michelle Alarcon

I recently find your channel and I love it! Can I do this routine every day at the gym?

9 måneder siden
Stephen Faherty
Stephen Faherty

Good delts there

9 måneder siden
elaine and steve chan and matthews
elaine and steve chan and matthews

Love it! Pls do more vids like this!

10 måneder siden
vanessa steckler
vanessa steckler

how can anyone dislike her videos?

10 måneder siden
Barbie Sullivan
Barbie Sullivan

You are so incredibly strong and have been a HUGE inspiration on my fitness journey! I would love to see you try pole sport. I bet you would be amazing! I would love to see a video

10 måneder siden
A Z
A Z

Babess!! Come up with more dumbbell workouts separately for arms , abs and legs!! PLEASE!

10 måneder siden
Emily W
Emily W

Late finding this, but dang that was tough! Thanks natacha!

10 måneder siden
Peach G.
Peach G.

This workout was amazing and inspiring! Thank you

10 måneder siden
aldena suemia
aldena suemia

What is the music at 5:24 please? And great work out!!

11 måneder siden
adorablebelle
adorablebelle

Can't wait to try this tomorrow!

11 måneder siden
Alexandra Victoria
Alexandra Victoria

Absolutely loved this! Wasn't over complicated and youre right, it was fun!!!!

11 måneder siden
B V
B V

My god. This totally killed me. I love it!

11 måneder siden
asgard demasia
asgard demasia

I don’t know if I really came here for the dumbbells workout

11 måneder siden
Amie Eanes
Amie Eanes

I am in the middle of doing this... and I just have to say, why is that wall sit twist so freaking hard!? currently dying

11 måneder siden
Laura MacNeil
Laura MacNeil

Is it better to work through each move once then repeat the whole thing or do all 3 repeats of the move one after another then move onto the next one??

11 måneder siden
ewetoob blowes
ewetoob blowes

Thanks for doing the stretches in fast motion. Appreciated seeing those and got me to the workout quicker. Nice routine!

11 måneder siden
ewetoob blowes
ewetoob blowes

And forgot to mention those short lunges are fantastic...ally hard. Hahaha. Takes care of everything. That’s a keeper for me especially when I’m short on time! Thanks!

11 måneder siden
Alexandra Victoria
Alexandra Victoria

I also believe its a brilliant way to do a whole body excercise as to be honest sometimes i just want to stay in my corner with my dumbells and get a brilliant workout done without waiting for machines. Its also amazing for people who have that gym anxiety feeling

År siden
Alexandra Victoria
Alexandra Victoria

I absolutely loved this workout. It is now the day after, my legs and my arms are in agony lol. However i was expecting to feel more pain around the abs area, but havent got it yet..there is always tomorrow lol

År siden
Julie Da
Julie Da

Hi! Where did you heard about the geisha squat knee up? THANKS 😍

År siden
Stray Bull
Stray Bull

Plan on trying this out today! I'm easing back into a health kick! Thank you so much for the tips! Excellent video!

År siden
lady ema
lady ema

First set, Me: " Oh heeeell no"

År siden
Lucid Snapshots
Lucid Snapshots

Maybe remove a little leg, add a little chest and triceps since they are missing completely.

År siden
Michaela Bevillard
Michaela Bevillard

@queen b exactly! I love enjoying a tried and true workout in new ways. First time doing this one though, but Im going to add in push ups after each geisha squat, since I'm working to progress those.

2 måneder siden
queen b
queen b

Why not try making it your own by adding/subbing other exercises? You could try tricep kickback or lying down overhead dumbbell raise if you have a bench? It's good practice to try things for yourself and have control over your workout! :)

4 måneder siden
Brittany Christine
Brittany Christine

Did this today, I loved this workout!!

År siden
Daniela
Daniela

More like this please! All I have are dumbbells 😁

År siden
Maarja Kivitalo
Maarja Kivitalo

Thank youu!!!! This workout is BOMB!

År siden
TheYoyozo
TheYoyozo

Why only 1/2 Turkish Get Up?

År siden
Neha Patel
Neha Patel

Talk too much

År siden
Neha Patel
Neha Patel

You suck!

År siden
Kylie Andrea
Kylie Andrea

This is gonna sound weird but I love that your face shows concentration and effort when you work out. It’s such a breath of fresh air in comparison to all these ig models that look flawless in the gym

År siden
sorenpx
sorenpx

That must be a girl thing. Us guys are tempted to act like we're going giving max effort even when we're not LOL.

11 måneder siden
Princess Strickland
Princess Strickland

I was just thinking the same thing! It's nice to see someone who's face matches their efforts. I used to be so self conscious about showing any hint of grimace during a workout. But since I've seen her, she's encouraged me to stop caring which has improved my performance immensely!

År siden
Audrey Bringgold
Audrey Bringgold

Why did this take me an hour. This was hard and I would love more videos like it!

År siden
Fwibos
Fwibos

> This is FUN! > Literally crying while doing it

År siden
Khánh Đặng Duy
Khánh Đặng Duy

Really effective!!! beside you have a nice body and an attractive voice.

År siden
Haley Daye
Haley Daye

This looks like a fun work out! How long does it usually take with all the rests?

År siden
Darren Scott
Darren Scott

Just

År siden
Anastasia Gutnikova
Anastasia Gutnikova

Natacha, I only recently discovered your channel, and I love it! Your attitude and the message are amazing! Thank you for that! Cheers from Russia )))

År siden
Just How?
Just How?

I will never make fun of master roshi again in my life 👀

År siden
MakeupByJessss
MakeupByJessss

I didn't do the last 2 but I was already showered in sweat thank u for this work out 😘

År siden
Mike 1
Mike 1

Love your videos. My workout routine has gotten stale. I tried a few of your exercises today. My favorite was the "single arm clean to press."

År siden
roy ston
roy ston

I would argue that the "clean to press" was more a snatch movement as you stated you use momentum so the move is in one go. Clean to press would be paused at about shoulder level.

År siden
Vicky May
Vicky May

Please do more dumbbell workouts, loved this!!

År siden
totallyluvinmusic26
totallyluvinmusic26

For sure doing this tomorrow for my full body workout!! Love this video

År siden
Valou Csy
Valou Csy

Hi ! I just finished this workout and it was great ! Love that it's only dumbells - so convenient to do at home - but still challenging and each move is very well explained. Thank you so much! :)

År siden
Kristine Michelle
Kristine Michelle

Just did this work out & it was really fun. Changed up some things since I’m only three months out of ankle surgery so no jumping allowed yet. but I can see so many ways to modify it to use other equipment too if needed. Ty!

År siden
Law_Reca
Law_Reca

This was AMAZING!!! So many new moves for me! Ive been looking for strength workouts for the whole body with weights for home. and this is perfect!!!

År siden
JustSarah Cho
JustSarah Cho

Havent had workout this good in a long time!! I had been focused more on hypertrophy for months and got a little bored. So this here saved me. I feel eeeeverything 😂😂 THANK YOU N.!

År siden
Kawthar Bakhach
Kawthar Bakhach

same here!!

6 måneder siden
Emily Hamann
Emily Hamann

I got to the wall-sits and got to 5. My body was like nope!

År siden
Rutaba Adnan
Rutaba Adnan

Exactly the workout i had been searching for since years.

År siden
Roxanne Blair
Roxanne Blair

Awesome workout. I had to adjust the geisha lunges and jumping lunges, so I still have a ways to go.

År siden
Alina A
Alina A

This workout DESTROYED me the first time I did it lol, but I did it again and I felt so strong. Love love love this workout!

År siden
Kayleigh Ryan
Kayleigh Ryan

Loved this ❤️

År siden
Rachael Parker
Rachael Parker

This is one of the hardest but BEST dumbbell workouts I’ve ever done. I did it today and my legs are totally done in 😂 I’m going to be feeling it tomorrow!

År siden
Deena Dhayalan
Deena Dhayalan

Will my knee issue solve when I continuously workout

År siden
Jane Hickey
Jane Hickey

Deena Dhayalan that was my main concern when I started working out but my knee is doing really well now and I was mindful to not over work it and stop when it started to hurt.

År siden
Hannah Fox Moore
Hannah Fox Moore

Did this today 😍 loved it!! Moreeeeeee x

År siden
Witty Lemon
Witty Lemon

This is the perfect workout for me 👌! I am so lost when it comes to dumbbells, and right now it's the only equipment I have access to. Thank you 💛😊🙏!!!

År siden
William Loredo
William Loredo

Youre absolutely brilliant

År siden
kaede rukawa
kaede rukawa

I just finished the workout and i feel so alive . It was a fun and challenging session can't wait to do it again next week with more weights and more reps . Love and kisses

År siden
Andreea Mizdrea
Andreea Mizdrea

Your exercises are so fun to do. I usually don't like weight training cuz I find it rather boring and I am struggling to find exercises that challenge me and are effective for me at the same time, therefore I end up going to a step or aerobics class where it's more dynamic. But your sets made sense to me while giving me that challenge that I need.

År siden
Amanda Kelly
Amanda Kelly

4:34 6:36 8:18

År siden
Celina Jones
Celina Jones

I do Barre workouts but today I wanted to switch things up and get out of my comfort zone and let me tell you... I DIED! 🔥🔥 Thanks for the burn girl!

År siden
Barbie Lee
Barbie Lee

I only have 2.2lbs or 1kg can i use it and just do more repetition?

År siden

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