Channel: Natacha Océane

Category: Entertainment

Tags: weekexercisehealthtrainingwholefitschedulecurrentroutinesplitworkoutworkoutsfitnesshealthynatacha oceanedietcompletepersonal trainerfullnatacha

Description: 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 natachaoceane.com ❤️ —————————————————————————————— My Instagram: instagram.com/natacha.oceane —————————————————————————————— 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