PUMP Full Body Workout with Natalie | Build physical strength

Sculpt and shape your entire body with this 45-minute class.

Feel the burn in each muscle group as work your way around the body, with exercises like barbell back squats, bench presses and deadlifts.

You’ll need a barbell, some light weights, a bench, and a mat if needed for floorwork.

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0:00 - Intro

0:26 - WARMUP with barbell
(Deadlift ,single row, upright row, slow clean & press, power press, single squats, reverse lunges, squats, single squats, recovery)

4:56 - BLOCK 1 lower body with barbell squat variations
(2:2 squats, 3:1 squats, 1:3 squats, 4:4 squats, 2:2 squats, single squats, bottom half squats, single squats, bottom half squats, single squats, bottom half squats, single squats, bottom half squats, single squats, wide stance 4:4 squats, wide stance 3:1 squats, wide stance 4:4 squats, side stance 2:2 squats, wide stance 4:4 squats, wide stance single squats, side stance bottom half squats, wide stance single squats, wide stance bottom half squats, wide stance 2:2 squats)

12:20 - BLOCK 2 - Upper body with barbell | Bench press and push ups variations
(4:4 bench press, 3:1 bench press, 1:3 bench press, 4:4 bench press, bottom pulse bench press, single bench press, 2:2 push ups, 4:4 push ups, bottom pulse push ups, 4:4 push ups, single push ups, walking push ups, single push ups, 4:4 push ups, recovery)

18:35 - BLOCK 3 - Upper body with barbell | Row and deadlifts
(2:2 wide deadlift, single wide row, 2:2 row, single row, triple row, clean & press, 2:2 row, single row, triple row, 2:2 deadlift, 3:1 deadlift, 2:2 deadlift, wide rows, triple rows, recovery)

24:45 - BLOCK 4 - Upper body with weight | Push ups and bicep curls
(2:2 push ups, single push ups, single tricep extensions, 2:2 tricep extensions, single tricep extensions, bicep curls, pulse & single bicep curls, 2:2 push up, single push ups, single tricep extensions, 2:2 tricep extensions, single tricep extensions, pulse & single bicep curls, recovery)

31:05 - BLOCK 5 - Full body with focus on shoulders
(4:4 flys, 2:2 flys, 1:3 flys, 4:4 side raise, rotator, pec dec, 2:2 lunges, 3:1 lunges, 2:2 flys, 1:3 flys, single side raises, rotator, pec dec, 2:2 lunges, 3:1 lunges, single lunges, recovery)

37:29 - Cool down (hurdler stretch, hip flexor stretch, hurdler stretch, hip flexor stretch, quad stretch, hamstring stretch, upper back stretch, chest stretch, shoulder stretch, itb stretch)

[valaphag]

I must say this was the best workout presentation that I had taken by far. No unnecessary chitchat, no loud music, and well presented. Thank you and have subscribed.

[amaliaepureilies]

Finally a fitness instructor that gives specific and useful real time instructions without the whole motivational BS! Loved it! <3

[AngelinaThumbelina]

I love the way each segment is continuously captioned at the bottom of the screen, makes it easy to scroll to our favorite parts.

[Naijakitchendubai]

Thank you so much, I used to do body pump class at the gym and since I left I was unable to do it, I’m so glad I found it again and finish this. It was a blast 💥

[jeannettevanuffelen]

Thank you, Natalie. Nice, calm and very inspiring. No crazy screaming of nonsence. Just enough details and instructions! I love you!

[trishrogers]

Great job Natalie! Clear instructions and demonstrating as you go. Love your delivery! Keep doing what your doing so well!

[LiliGalipette]

Merci pour ce cours. Je le fais 3 à 4 fois par semaine depuis un an, c'est génial !

[_Sonnenschein]

OMG! Thank you for this amaxing workout! It was refreshing and hurting lol. I loved it so much!

[GrooveyBobby]

Absolutely awesome workout thank you Natalie ❤

[masterchiingchiing]

I love this video. Been looking for one I can see myself doing over and over again. Thank you ❤

[spritualandhealthy]

New sub here I’ll be doing this body pump class until I can get back to my gym

[brittsheff]

Thanks so much for this!! 🙏🏼 I especially love the visual aid having the reps/variations shown at bottom of the screen, b/c I like to listen to my own choice of music/podcasts while I work out... so I love that I can easily follow along to this video without the audio! 👍😊

[missmusick]

Thank you so much for this video! I overslept this morning, and didn’t make it to my usual in-person body pump class, but this was an EXCELLENT substitute!!!

[siavashatashgahi]

Amazing. Gives me the motivation that I was missing for years 😊

[lucybeale]

this was great I could listen to decent music on headphones and still workout with the subtitles and actions on the screen, thanks

[missee]

I haven’t done a body pump class in 15 years….I wanted to get back into it as my strength has dwindled….I use to crush it in the class with heavy weights….I could hardly make it through! But I’m gonna keep up with it and I know my strength will come back quickly. Thank you for this video! I can work out in the privacy of my home with little embarrassment. 😅

[vanjagojkovic]

This was great🎉 Dynamic, quick, well done ✔️ Better than LM Bodypump

[mattievinh]

thank you. this is wayyyy better than the les mills video streaming platform that is paid subscriptions ( their camerman seems to be overdosed with caffein/drugs and had to shake camera up and down every few seconds).

[kirstyhurrell]

You are amazing! Thank you for being so blooming amazing at your job. Your hard work and dedication certainly show. 👏 ❤

[aitanareyna]

thank you for the class. It was amazing!