My Workout Routine! A Full Week at the Gym

For science-based gym + home 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 https://www.natachaoceane.com ❤️

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My Instagram:   / natacha.oceane  
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Hey my friends! I wanted to break down my workouts for this week, talking through the exercises I picked, technique cues I’m thinking about and how I listen to my body when I’m training to decide on how intense or frequently to train! I hope you enjoy!!


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Dynamic full body:
Alt single arm dumbbell snatches: 2 x 10-15 per side
Landmine alternating thrusters: 3 x 8-15 reps
Standing rotational row: 3 x 12-15 reps
Squat hold ball chest throw: 3 x 30s
Alt single arm cleans: 4 x 20 total reps (10 per side)
Goodmorning to row: 2 x 12 reps
X Pulldown: 2 x 16 pers
Kneeling squat jump to box jump: 3 x 10-12 reps

Upper body:
Weighted pull ups: 4 x 10kg to failure, 1 x 5kg to failure, 1 x bodyweight to failure
Bench press / chest press: 4 x 5-8 reps
Weighted push ups: 2 x (10kg to failure, bw close to failure)
Handstand drills (shoulder taps): 3 x 10-15 taps
Tempo single arm mowers: 3 x 10-15 reps per side
Pike push ups: 3 x 10 reps
Half-kneeling anti-rotation cable press: 2 x 16 reps per side
Tricep dips: 2 sets to failure

Lower body (w/o w Mario):
Reverse lunges: 5 x 10-12 (5-6 per side)
Jumping bulgarian split squat: 2 x 10-16 per side
Single arm stiff leg deadlift: 2 x 10-15 per side
Open leg walking lunges: 4 x 8-12reps
Hip thrusts w/ band superset with hip abductions: 8-16 reps
Leg press: 3 x 8-12 reps
Sleds: 4 x 20m (mid-speed run)

Skill full body:
Assisted one arm press-ups: 3 x max per side
Half handstand drill: 2 x 8 per side
Ring inverted deadlift: 3 x 6-10
Bosu leg complex: 3 x full complex per side. Please don't jump straight into these if you're new to them (: Holding a TRX and starting on stable ground is perfect for getting the complex, developing full mobility and strength through each single leg squat first!
Pistol squats: 3 x (10 x 10kg, 10 x 5kg, 10 x bw)
Muscle ups: 2 x failure
One leg rotational throw: 2 x 12-16 per side
Forward kick sits: 4 x 20-25