My Workout Routine! A Full Week at the Gym

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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!!

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

[noemix]

"I want to be so well rounded That I make circles look squares" - natacha oceane. This quote will stick with me forever, so good, so funny yet it hits incredibly well the Point lol

[patriciabrkic]

"My workouts are supposed to make me happy. They work for me, I don't work for them." Best quote I've heard in a long time! And it hit home lmao just today I went for a run and for the millionth time I hated every second of it so I decided to put in on hold at this time of my life

[hannadeeh]

You look even more muscular and shredded than I've seen yet! Way to progress Natacha. You're pretty much the only person I listen to for health and fitness advice. Thankful for your brain and sense of humor. 💛

[annadan]

I'm obsessed with your style of training/atheleticism. Watching you kill it in your sessions makes me feel like I can do anything, too!

[carissawong]

80kg reverse lunges is freaking crazy. Your strength never fails to amaze me!

[a.k.painter]

NATACHA I so appreciate how you frame fitness and working out, it's such a breath of fresh air. Joy! Rest! Honoring the body! Listening to the self! Trust! Excitement! Such a beautiful perspective. Always so so lovely to hear from you, thank you 🌱

[sunnyy...]

Day 1
5:36 dumbbell snatches 2x10-15 rep
7:20 alt landmine thrusters 3x8-15
7:56 standing rotational cable row 3×12-15 per side
8:23 squat hold chest throw 3×30 secs
8:47 alt unilateral dumbbell clean 4x20 total
9:14 cable good morning to row 2x12
9:37 Cable x-pulldown 2×16
9:48 kneeling squat jump to box jump 3×10-12

[natachaoceane]

I hope your workouts are your joy! Movement is such a gift and I'm so happy for you if you've found your happy, whatever that looks like ❤‍🔥

I'd love to make more of these so it would be amazing to know what you'd like me to focus in on more next time: workout design, exercise selection, technique cues, rest days, something else?? Big hugs! 🤍

[Rolo.toni]

You have no idea how badly I needed this after the last video! I took 3 weeks off bc of vacation and was SO SORE after one workout back. I really needed inspiration to get me back in the mood. Your timing was impeccable!

[ngndnd]

Just writing this so i can follow the videos

Day 1: 5:25
Day 2: 11:11
Day 3: 16:11
Day 4: 20:55

[aleksandramroczek]

Would love to see more week of workouts videos to be honest. Im looking for inspo for my dynamic/power days and for my skill days - that one arm banded push up wasn't something i thought of before and definitely will give it a try since i can't do a bodyweight one yet 😂

[ellinorhansson]

I’m LOVING how much content you’re putting out recently Natacha! It’s really inspiring for me in my recovery 💕🥰

[ayaalshun]

I was just watching Natacha’s old videos! I have never been this early lol! Natacha has changed my perspective on exercise and diet! I couldn’t be more grateful for her content🥹🫶🏻

[bruhbrie]

Natache, your advice for my dieting ( I was dealing with lacking energy) has helped me so much. You're my favorite YouTube, because you care so much about people. Genuinely, thank you somuch. ❤

[akankshapaul]

Your workouts are so unique and inspirational
You fill us with power, motivation and happiness
Forever Grateful ♥️ Always stay happy and healthy
Love you Natacha 🥰

[cc_loooo]

I’ve been so motivated and excited to move my body the last few weeks and seeing your athleticism in this video just inspires me to keep working on my level of fitness. Thank you for your amazing content!!! I can’t say enough what a joy you are to watch 💛

[femkecelen]

Omg got the notification and imidiatly stopped everything i was doing!! You look amazing and you are ao strong. I'm so proud of you and what you have done since your injury! You are just the best ❤❤❤️‍🔥

[zoe_lowe]

"The whole point of my workouts is to make me happy." You have been a huge part of me building a (you know, relatively, we all struggle) healthy relationship with my body, the gym, and what I'm eating. I do the things that make me feel good, strong, and happy! Thanks Natacha, for many years of joyful fitness content!

[catalinaluna]

I love how informative and HEALTH focused your videos are. Stressing to your audience how everyone is different and ways they can take inspiration from your videos in a healthy productive way for them is so honest and refreshing. Always look forward to your content! 💖

[emilyernst]

you're looking so STRONG. You always have, but WOW, I can see the progress you've made since your injury and beyond! You're so inspiring, thanks for the great vid ❤