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 ❤️
------------------------------
My Instagram: / 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.epidemics... (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-Na.... 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
7 сен 2024
