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 ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/natacha.oceane/ —————————————————————————————— 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!! This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (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 ❤️) 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