My Workout Routine! A Full Week at the Gym

[@patriciabrkic3518]

"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

[@natachaoceane]

hahah but nooo that's not what we're looking for, I'm glad you've hit pause on the runs!! sounds like some time to experiment and be free 👾♥️

[@noemi4x]

"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

[@natachaoceane]

it made perfect sense in my head 😂😂😂😂

[@dianekostertrucking]

I immediately added this to my quote book as well!!

[@retroraven3837]

I want this quote on a t shirt 😊❤️ x

[@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. 💛

[@hannahandrainn]

I was thinking the same 😊

[@natachaoceane]

hey Hannah ❤‍🔥 You're so sweet! That really means a lot, I see that as a lot of responsibility and I'll work my hardest to deserve it. I hope your workouts are making you so happy, and that you're doing yourself proud ❤‍🔥

[@ursulaclarke6066]

Totally agree Hannah

[@mjowsey]

Great comment, Natacha is so brainy and honest I haven't seen a better role model

[@divhananisithi7022]

Exactly! ♥️

[@annadan318]

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!

[@natachaoceane]

That’s really, really the best way to feel, I wish that for you so much! I hope you feel so damn strong and athletic!

[@carissawong2451]

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

[@a.k.painter8281]

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 🌱

[@natachaoceane]

ahh thank you!! I really feel that movement should add to our lives! Thank you for being so supportive, it really means so much to me!! All my love ❤❤❤

[@miriamfam8939]

agreed!

[@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

[@primisole123]

thank u!!

[@karina-chan]

Day 2: - pull-ups to failure with long breaks - bench press 4 sets 5-8 reps - weighted push-ups drop sets to failure. High rep low rest times 1-1.5 min - handstand shoulder taps (or pike) - one handed dumbbell rows quick pull up slow let down - pike hand press -half kneeling antirotstion cable press - tricep dips

[@karina-chan]

Day 3: - reverse weighted lunges 5*12 - jumping Bulgarian split squat 2 sets 10-15 reps - single arm stiff leg deadlift 2 sets 10-15 - open leg walking lunges 4 sets 12-18 - hip thrusts with hip abduction (lower weight higher rep for better isolation) 4 sets 12-18 - leg press with resistance band 3 sets 8-12 - sled sprints

[@karina-chan]

Day 4: - assisted one arm push up 3 x 4-5 res - half handstand drill 2 x 8 per side - inverted deadlifts ?!?! - ankle strengthening drill - pistol squat walk drop sets - kick sits

[@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! 🤍

[@mixmax5325]

Technique cues would be nice!!!

[@numinuminixstix]

Really loved this! Thank you so much for sharing exactly what you did this week (with # of reps/sets). I absolutely love the variety! I would love to know how you come up with and plan your workouts. Do you sit down a week in advance and write it all out? Figure it out the day before? How do you come up with the moves you do? Did you make a "menu" that you choose from?

[@maloumasereel966]

Technique or exercise selection, I’m always so overwhelmed with the possibilities 😭😩

[@JoysBeautyJawns]

Exercise has for sure become such a source of happiness and stress relief for me! It has been such a gift 💝 Love you so much, Natacha!!!! 💜

[@srachna23]

Exercise selection! I'm always so lost with all the options and I end up feeling like I need to do them all for it to be effective.

[@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

[@Rolo.toni1122]

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!

[@natachaoceane]

hey beautiful! I hope the vacation was good 😍 I totally relate haha, you've done so well to take the time away and just enjoy things 🙌 You're gonna be great now you're back and refreshed, I'm excited!!

[@ellinorhansson7118]

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

[@natachaoceane]

Thank you so much Ellinor!! I definitely feel more in the flow now (: thank you so much for watching and I'm so proud of you! I believe in you every step of the way ❤️❤️❤️

[@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!

[@natachaoceane]

So so so so proud of you and so happy for you. You inspire me and bring so much good to my life and I should thank you 🫶

[@bruhbrie5693]

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

[@natachaoceane]

hey!! Ah I am so, so happy to hear that! You deserve it - to feel good, to feel like you have the power to make a change. All my love and thank you for everything. I feel like I'm the thankful one honestly!

[@Kennylovessandwiches]

BruhBrie, what changes have you made to your diet that have helped with your lack of energy? That’s something I’ve been majorly struggling with

[@bruhbrie5693]

@@Kennylovessandwiches I had been avoiding carbs, because people told me to lol. But, I found I was unable to do activities I really enjoyed, like running, hiit, etc. So I asked Natacha, and she said maybe try adding in some carbs back in (with way more detail; she really wrote a great, helpful reply.) So, while I still don't turn to simple carbs immediately, (I avoid sugar because it makes me sick) bread, pasta, rice--they are a part of my diet and complex carbs are EVERYWHERE. This is what worked for me! I hope it helps you.

[@sonasamuel8483]

@@bruhbrie5693 do you mean that you started including bread, pasta and rice? I'm sorry if I got it wrong!

[@bruhbrie5693]

@@sonasamuel8483 yes! I added back bread and rice qnd things, but in moderation. Not everyday or anything, buy spaghetti everyone in a while isn't going to hurt anything. Especially if you want a really good workout, simple carbs are helpful (full of energy)

[@ayaalshun7111]

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🥹🫶🏻

[@natachaoceane]

hey Aya!! Thank you so much for the kind words and for watching my old videos!! I'm glad I could provide a different perspective on exercise and diet - that way you get to choose how you want to make it work for you (: all my love!! xxx

[@ayaalshun7111]

@@natachaoceane Thank you for everything. You have no idea how much you have impacted my life for the better!! Your positivity and kindness makes my day. Sending all my love back! 💛👑

[@de-de01]

I agree 100%

[@cc_loooo9961]

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 💛

[@natachaoceane]

Hey beautiful!! That feeling of being motivated and excited is just the best!! I know you're gonna do amazingly!! Sending you so much love!! xxx

[@elyssacalderon8738]

I loved Natasha before buying her program Cut, but after using her program...Holy moly I have so much respect for her. The app is flawlessly designed, it's user friendly, convenient, and the workouts themselves are challenging but fun and dynamic! She really practices what she preaches and it shows.

[@catalinaluna4150]

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! 💖

[@ManuelaVillero]

I used to be extremely fit. Then noticed I suffered with anxiety and that's how I used to manage it without knowing. I then went to therapy and stopped working out for 7 months... I learned my relationship with fitness and food were not the greatest. And now I am in a journey to create a lifestyle where I eat to be happy and workout to be happy too. I'm so glad I came across this youtube channel again! I did in the past but never saw the point of it. Sadly I wasn't in the greatest mind space to really get how amazing this youtube channel is. And now that I am healthier I can now accept healthier things. And boy is she so healthy with food and exercise. Thank you for continuing to make vids ❤

[@DeadAsMyMomCouldBe]

I have watched these videos for years, and I love how these are constantly changing and evolving and constantly moving. Nothing is ever the same in these workout videos they’re all so varied, and it shows that you can actually have fun whilst working out and do what you want to do. This is amazing to see.

[@natachaoceane]

you're so sweet, thanks for sticking around Maria! I totally agree with everything you said. Having fun is what matters to me most, and part of that is continual learning and implementation. I want to workout from a place of love so I try to allow myself to enjoy it as much as I can! Big big hugs, I hope you love your workouts!!

[@graciemiller9920]

I LOVE your videos. Your attitude towards health and fitness has made my transition into fitness smooth and honestly fun. I get excited when I can SEE changes aesthetically, but I feel truly happier when I wake up with more energy and feel more capable physically. I actually have fun moving my body now :) thank you

[@kaitlynsyringneufeld3432]

I cannot thank you enough for your videos, Natacha. They've changed so much of my thinking about food, exercise, overall health. This video in particular was a lightbulb moment for me. I realized part of the reason I was struggling with my workouts is I felt bad about myself when I couldn't get to the number of reps I'd arbitrarily set. I realized that numbers were looming over me, controlling my workouts, making them a big bummer. Hearing you explain your approach and say you don't really count reps ... seriously game changing. I truly enjoyed a workout after watching this video because I was focused on my form and power instead of numbers.

[@aleksandramroczek9059]

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 😂

[@justmedidi]

i also just have to say that i really love your emphasis on doing what you enjoy. my current focus actually involves dancing because i love it and it makes me happy and i want to improve and get stronger, but sometimes thoughts creep in saying that i should be running, doing all these popular workout routines, lifting etc which almost makes me think that i'm doing things "wrong" but in reality, whatever movement you enjoy is what's best for you and i want to continue doing my own thing as well. love you lots! :)

[@maddyG7414]

Same here! For me my sports are running and surfing, but I also am attempting to lose a few pounds just for myself and I feel myself wondering if I should do heavy gym workouts vs my lighter weight ones because everyone says cardio isn’t as important. It’s important to remember that any exercise is better than none.

[@ngndnd]

@@maddyG7414 tbh, if ur trying to lose weight then go as heavy as you can so you dont lose your strength. When i cut i just do the same weight i was doing while bulking, only difference is that i only do like 3-8 reps instead of 8-12

[@emilyernst3288]

Natachaaaaa, 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 ❤

[@akankshapaul9145]

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 🥰

[@natachaoceane]

thank you so much Akanksha!! I wish exactly the same for you too!! Keep going strong and hope you have an incredible week ahead!! xx

[@MisssKaylaMichelle]

Would LOVE a video on switching from tracking macros (constantly from cuts to bulking for years) to intuitive eating and food freedom! This is my biggest goal this summer and I have slowly started adding intuitive eating days into my week. Interested to know your thoughts on how to do this transition while maintaining muscle/not gaining a ton of weight back!

[@linnie2104]

currently recovering from HA and i just wanna say that seeing the strength u built back up again after ur injury gives me a lot of hope that i can get my strength back when i workout again (and become stronger than before !!) so thank u💕💕

[@natachaoceane]

hey Linnie 🤍🤍 You're so going to do it. I have no doubt that if that's what you set your mind on, it's yours and that's so exciting! I'm also proud of you for going through with recovery. I know it gets tough and feels like a long way to go, but that time will pass and you'll be so proud of your resilience. All my love always ❤️‍🔥

[@linnie2104]

@@natachaoceane thank u sm !! it’s been really difficult but i finally feel fully committed and seeing people like u who have such healthy relationships with exercise and food has been such a great help throughout - lots of love💗💗

[@sofijakartalovic666]

i love that i don't see any hate comments, she is wonderful!

[@yanaantonia1207]

When I had my back injury, watching you recover helped me so much! I love your content!

[@natachaoceane]

Hey!! I really hope your back is okay! I am there with you, I hope you never lost your belief and that you're in such a good place now ❤️‍🔥

[@Christinelycerod]

Currently using move as a supplemental guide for my marathon training. Only doing 1 upper and 1 lower and then the skill workout on the days of recovery runs. It’s been an absolute game changer in terms of strength and speed. Thank you so much!

[@chxrlottebrown]

I’ve literally just started doing exactly this!! Excited to progress😄

[@jabberwockylove]

Hi Natacha, I usually don't comment on videos that often.. but I just wanted to say that the intro of this video made me really happy! It's so nice to hear that working out can be just that -a work out. I, like you, also like (too) many things and want to practice everything just because I enjoy it! So thank you for the reminder that it's okay to just do whatever makes one happy, whether it's yoga, running, Olympic weightlifting, managing to do a handstand for a couple of seconds or just taking a walk.

[@juliaschiewohl1476]

i love these more detailed technical workout videos I’m a physiotherapist (just graduated and started working) and i’m always happy to see some more creative exercise ideas ❤️

[@femkecelen7045]

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 ❤❤❤️‍🔥

[@natachaoceane]

thank you so much Femke!! I hope you're having an incredible start to the week!! Sending you so much love ❤❤❤

[@adrianacannizzaro]

Technique cues 10000% ! Especially for main movements like squats, deadlifts, etc 😃 Thank you ❤

[@ProudEaglesFan]

From personality to workout, Natacha is just an all around awesome person. Greg Doucette brought me here and I’m thankful for it! Thank you for sharing!

[@em__spc]

Your approach to working out and your perspective are so inspiring. You're such an encouraging role model, bringing positivity and energy to everyone. I look forward to every video.

[@SincerelyxYours]

I used to watch you, then I stopped, because I was just lost with fitness and was stuck. Now I’m back into nutrition and fitness and this is great, I love this, I love the way you train, I’ve been trying strength training/resistance and just finding that I’m bored. Also, was so overwhelmed with programming and how to train. But seeing this and realizing I can still get good results is awesome.

[@ChloeMcAleece]

Hey, I loved this video and its great to see how you're back to your best! I'd love to see you extending your 'trying X sport with a professional" videos into a mini series. I am personally very into Bouldering and would love to see you attempt that as I think you'd be a natural with your upper body strength! I'm also a synchronised swimmer and its so fun - would recommend trying! Keep up the great content 💕

[@cahunger]

Thank you for adding the part about intuitiveness- I have been working a lot lately and haven't been able to go as consistently as I've wanted and I've felt guilty about it, but this video reminded me to really listen to my body and not force myself if I don't think I can because like you said, these workouts work for me, I don't work for them!

[@chiaratomassini703]

Love this kind of content! It makes me so hyped about working out you wouldn’t believe it! Thank you for guiding me through this amazing life long journey ❤️❤️❤️🤟🏻🤟🏻🤟🏻🤟🏻

[@natachaoceane]

hey Chiara!! I will be your number 1 hype girl for your workouts and through life!! Keep being amazing!! ❤❤❤

[@mixmax5325]

i am consistently doing three sessions a week since three month now... feels really good and your videos help me to stay motivated when i am feeling down, thx a lot you helped me since the beginning of your channel

[@natachaoceane]

I'm so happy you've found what feels good for you! Thanks the number one thing I really believe in and it sounds like you've nailed it (: I'm so happy you're feeling happy! ❤️‍🔥

[@deviwhitt]

Third time watching this! I love seeing your power, mobility, strength!! Love seeing how the moves I’m doing now could progress if I keep playing in the gym!

[@abbielloyd8948]

Your whole philosophy with this workout plan is exactly what I've been looking for!!! When you were explaining your goals and what you wanted to do in your workouts I was gobsmacked like "that's my goal too"! I tried your day 1 dynamic work on Sunday and had so much fun!

[@eleanorgoad2871]

This has made my week! Can't wait to see how your training has changed and steal ideas! 😂❤️

[@natachaoceane]

hey Eleanor!! It's changed quite a bit from last year but has also gone back to before covid which is where I was always trying to get back to!! Steal away!! The workouts are in the description box too ❤❤❤

[@annika7897]

Dear Natacha, Covid knocked me out for nearly 8 weeks now. My doctor said next week I can restart with training agian and I know I will start at like 30% from where I was 2 months ago. But because of you I know that it's totally fine. You are such a motivation for coming back stronger when you do it slow and sustainable. Thank you so much for motivating me to workout for the right reasons and not only to burn the little food I ate. You had such a big impact on me and my ed recovery in the last year! I don't even have the right words to describe how much you help me.☺️ You (and Mario) make me smile whenever I have a bad day. Thank you for everything! PS sorry for any spelling mistakes and lots of love from germany💕

[@Thecozylittlehollow]

I love this approach to working out! It works for you, it’s fun, and the 3-5 sessions is so much more attainable. The fluidity of it is so refreshing. I want to add more dynamic work myself, so I’ll try of some the moves from your day 1 at my level :)

[@tayybish7]

I watched this today and had to let you know what a boost of inspiration it gave me 😭🥰 I've been yoyo-ing for so long trying to lose weight. Functional fitness is such a refreshing concept compared to vague bikini goals that are unrealistic. I wrote a list for what functional fitness means for me inspired by this video: - heart health for playing badminton with friends - heart health to swim and learn how to dive - heart health for going running with my own dog one day - ankle strength for hiking beautiful places - back strength to have kids one day - back strength to pickup grandchildren one day

[@christinroskos6047]

I loved this video! I'd love to see more mobility and stretching! Plus the clips with you and Mario eating are like a great addition!

[@jessi5924]

I made a modified version of your routine and I think this is the happiest I have been with my regimen ever. Day four is the one I look forward to the most and somehow it gets me the sorest

Love this! What a great variety of fun and challenging workouts 😍

[@amandacourteaux4587]

You two should totally do a collab. I follow both of you and really enjoy your content, the both of you

[@AS-ur5gl]

@@amandacourteaux4587 I agree!! 🎉

[@amandacourteaux4587]

@@AS-ur5gl as far as women go, they really are at the top of the fitness game (in my opinion). They work out their entire bodies and just seem like fun, honest, intelligent and humble ladies.

[@AS-ur5gl]

@@amandacourteaux4587 100% , xx

[@emmairwin581]

You’ve really helped me feel comfortable when I take breaks from working out. I’ve just had a week off the gym (going back tomorrow and can’t wait !) but I always feel a little guilty. Even though I’ve got a new tattoo and had a nice cold to accompany it :/ But your outlook in this video + you teaching me about myonuclei in the past always fixes up my mindset :)

[@Danger_Kitten_30-06]

I took a little break too. We'll rock it when we go back tomorrow!!!

[@majo903]

You have such a healthy relationship with food and exercise and it’s so motivating and nice to see. Thank your always being honest and reminding us to listen to our bodies and what it tells us when it comes to the food it needs/craves and the amount of exercise we do. You’re looking amazing btw! 🤯

[@katharinaweigel7299]

Wow wow wow! Your coming back even stronger! What I would love to know is how do you come up with workouts? Do you plan ahead for every week/day or just choose in the gym what you feel like doing? Thank you for all that you are doing, you truly are one of the greatest on KZbin 🙏🏻💕

[@imperfectlypaigey7328]

Best fitness influencer out the Natacha, I love your approach to fittness. You let it fit into your lifestyle and don't fit your lifestyle into you fitness life which is so liberating to see! As i find a lot of programmes are quite isolating and secluded, which just makes then unrealistic and not sustainable! 4 hours a week, love that lol! So purchasing build once i get my student finance in a week! You are iconic!!!

[@thegreenplant9724]

EVERY video of yours is SO inspiring and keeps me motivated while trying to workout more! So thank you🥰🥰🥰

[@natachaoceane]

You're the best. The kindness really means so much, and I'm so grateful for you. Thank you back. I hope your workouts are your joy.

[@thegreenplant9724]

@@natachaoceane 🥰🥰your “how to build a good workout program” video has really helped

[@hebaasfari8729]

Natacha, you have no idea how much you inspire me in terms of fitness, science, and all around! Your videos put me in a whole different mood and give me so much motivation! Thank you for being you and for you amazing sense of humor; it wouldn't be a complete video without it 🥰💜

[@neemer5245]

I definitely needed some workout motivation today! Natacha always pulls through :) LOVING the Build reload program btw x ❤️

[@natachaoceane]

so gooood to seee you, so so happy to read that so thank you so much for saying!! I was tinkering about with BUILD Reload a week or so after release with all your amazing feedback so I have you all to thank for helping me get it just right! I hope you love it so much and big hugs!!

[@Preisiiiful]

ok wow. I am always impressed with you and your fintess, but this just blows me away. I hope, you will bring out a plan with this kind of training. being overall fit and doing some cool stuff ist my favourite part of training

[@jennacorwin3032]

I would love to see more of these vids! I love your energy, it’s contagious and very uplifting. You are Mario look like you have so much fun just living life. It makes me want to hangout with you guys in real life! 😂 I’m really excited to try some of these workouts! Thanks for sharing and the length of explanation!!

[@morgancatching538]

Only 10 mins in and this is already the BEST, most in-depth, educational, and ACTIONABLE week of workouts video I've ever seen, But, it's Natacha, so I really didn't expect less :) thanks for everything, Natacha!!!!

[@ohok8524]

Whenever I’m feeling down or feeling not motivated, I just come and watch Natacha workout, so I can see the bigger picture why I’m doing it. Thank you Natacha

[@siska3331]

Hi Natacha! I just wanted to say... you make such a difference in people's lives! Your videos bring me so much joy and motivation and teach me stuff. What could be better than that?! Keep rocking, girl and doing what you do! Your work truly matters.❤

[@rachelh1031]

5 seconds in and already know I’m gonna LOVE IT! how often do you workout with Mario? what are your suggestions for feeling confident and enjoying workouts with a significant other?

[@natachaoceane]

hey beautiful!! I hope you really do and that you have fun hanging out ❤️‍🔥 since I've come back to gym training, it's varied a little and at points it's been for most of our workouts! at the moment, it's probably once a week or so? we didn't used to enjoy working out together to be honest, we both reaaallyyy struggled so we just didn't for years. I don't know why it started to feel so nice to be honest, it felt natural when I came back from my injury. I think if you have doubts you shouldn't force it at all, just let it be what it is and with time things may slowly turn. All my love!

[@KatieM786]

I love your attitude to fitness and health, it's so nice. I come from a competitive activity background where it was just about working to be THE BEST and to win medals. Being happy about it never came into it and it's a lot to unlearn.

[@fridaaninehagen880]

It’s such an inspiration to watch you work out! I’m working my way through Build Reload now and can’t wait to try out some variants if these exercises when I’m a bit stronger!

[@natachaoceane]

hey Frida!! I have no doubts that you'll be able to do them💪💪💪!! Keep going strong!! Sending you so much love!!

[@alisonsezonov1420]

I love your workout philosophy. I don't have my workouts planned ahead of time. I work out very consistently 6 times a week and I do what my body tells me feels good and I feel good on the day. I mix it up a a lot with different cardio, heavy weightlifting, plyometrics, stretching, dynamic stretching and whatever else feels good or that I feel my body needs. I have seen tremendous improvement in my running speed and form and how 'easy' it feels by doing this. My workouts vary from 45 minutes to as long as 4 hours. Most around 11/2 to 2 hours. But inituitive training like eating works for me.

[@amyhasalife]

This video is insane!! You’re honestly such an inspiration, trying the first workout this week- unsure if I’ll manage to get the box jumps though 😂

[@lauratotzke350]

Natacha, you are my greatest role model and biggest inspiration, especially concerning fitness and athleticism but also for mindset, hustle and selfcare. I struggle a lot with trying to achieve a well-rounded fitness level, since my body needs lots of recovery but even though I'm progressing very slowly I feel so much more powerful, happier and stronger since changing from bodybuilding to a mix of functional strength, conditioning and running. After a few hard years of recovering from ED, you have helped me so much with finding balance, reconnecting with a love for movement from a positive place and fueling my body the way it deserves. I have stopped caring about calories and my weight, instead, I focus on celebrating my body for the amazing things it can achieve. Also, I simply love your personality and humor (don't worry, you are absolutely hilarious). I never comment, but I just wanted to thank you for being the most motivating, inspirational, kind and compassionate ray of sunshine, I am so happy that you are a part of my journey without you even knowing it 😄❤

[@natachaoceane]

Hey Laura!! ❤️‍🔥❤️‍🔥 I don’t know how I missed this message earlier, I’m sorry but thank you so much for leaving this 🥹🥹 it’s all good thank your body needs some recovery time, so much more powerful and happier and stronger is incredible!! I’m with you with needing recovery. I’m right there alongside you, don’t you worry ❤️‍🔥❤️‍🔥 I’m so proud of you and I’m always cheering for you. You’ve done incredible things for yourself already through your recovery, I’m excited for all you have ahead. Thank you for taking the time to leave a comment. It was really touching 🥹

[@allisonbosworth1178]

I appreciate you showing how you got into the weighted pushups bc I was so confused how you got it on your back hahah

[@natachaoceane]

hahah you're welcome! I kept asking Mario to put it on my back and then I realised I could do it by myself the whole time.... ❤❤❤

[@cutelovegigi]

Natasha! You have done it again thank you. I bought Cut and Build back in November and I am loving them. Despite having some pauses due to having a covid 2 twice, I am almost done with Build and I feel so much stronger. I can't wait to start Cut! Thank you Natasha!

[@juliettesmeijers8553]

This is really helpful Natacha!🥰

[@natachaoceane]

ahh thank you Juliette!! All my love!! xxx

[@madelinelaunstein8839]

i’ve tried the first full body and the lower body workouts (slightly modified for the equipment that’s available and my gym) and omg these are killer!!! quite challenging but well rounded and i’ve had so much fun doing them! would love to see more of these videos for workout inspo! thank you so much!!

[@gessrolo3830]

"Sometimes I think 'are my jokes funny or do they just make me laugh' and then I think 'it's irrelevant' " That alone had me laughing😂 Love the content❤

[@natachaoceane]

😂😂😂you get me!!!

[@merie7920]

Your build program helped me get back into a daily habit of exercise after recovering from acl surgery. Now I'm the most consistent and most satisfied I've been with fitness. I use workouts from build a few times a week or make my own 'dynamic workout' as you showed. The other days I may do short HIIT, running, yoga, or something different. Then I do 3-4 classes a month to get a wider variety to keep things interesting! I've always had a similar joy for exercise which drew me to you and now I have that mixed with consistency and strength! And yess you know I've been working pull ups and push ups after you've inspired me too!

[@elink1537]

First of all, I love you guys! ❤️ Second, a little tip for your bar muscle ups. Try to use one band for each foot instead both in the same. So put a band on the left side of the bar and one on the right side and then you put left foot in the left band… and so on. For me it was a game changer! I it helped so much and you get a more natural “flow” to the movement 😍🙏🏼

[@natachaoceane]

hey Elin! Ooo thank you! I'll give it a go! The band does force my feet further forward which makes it harder to get the chest over the bar so I'll give your suggestion a go!! Thank you so much!! All my love!! xxx

[@elink1537]

@@natachaoceane It was the same for me!! Hopefully it will help you for the reps when you need it (it looks like your are perfectly fine without the bands, you are crazy strong girl 😂😍💪🏻). If you have the possibility let me know if it helped you, sometimes small things can make a huge difference 🙏🏼. All my love! ❤️

[@numinuminixstix]

Have you seen Adam Frater's KZbin video called "How to Muscle Up (Full Tutorial)"? I've never tried his tips, but they look really really good. It could potentially improve your muscle ups considerably without the need for assistance.

[@aimeuhji]

I live for how full of joy you are when you talk about what you love, and seeing you having such a healthy and chilled approach to training helps me a lot with how i see working out. Thank you so much Natacha ❤️

[@natachaoceane]

🥹🥹 thank you, it really is a blessing that we get to move and explore. I hope I never take it for granted and that everyone feels that way, it feels like such an awakening 🤍 I hope you feel joy and excitement 🥹❤️‍🔥

[@aimeuhji]

@@natachaoceane i am about to go back to the gym for the first time in two years and both your videos and the fact that you replied to me make me feel so confident and i can’t wait to try one of your workouts 🥰 you truly are an inspiration 🤍

[@dikshapandita6212]

Haven't watched the video yet and I don't even know if you asked what we want to see next on your channel 😂😂. But I want you and Mario to do fashion reviews of like met Gala,Cannes and all

[@natachaoceane]

hey Diksha!! Thank you for the request!! ooooooo that would be super fun actually, the outfits keep getting wilder 😍😍😍

[@dikshapandita6212]

Yay

[@heidimiller656]

Sounds similar to my current goals and plan! I aim for 5 days a week: 1) Dynamic full body 2) Lower Body weighted 3) Upper Body weighted 4) Lower Body bodyweight 5) Upper Body bodyweight I'm pretty limited by time and available equipment though as I workout at home (no barbell or rack), and have 5 kids (the youngest of which is 5 months). I really appreciate you sharing your perspective and workouts!

[@bestblondedu06]

Can we please just acknowledge those 80kg on lunges for 12 reps, 5 sets. I mean. ☠️. On another note, I find your strength so impressive and so inspiring ! 👌🏻

[@lapooh]

So exciting to see you in your element like this! Wondering if there's any chance you would ever make a video detailing the recovery from your back injury, with tips on what brought you back to this point? I've been struggling with mine for about 6 months now, not making much progress in healing. I know everyone's different, but would love your perspective and I'm sure I'm not alone!

[@whatsapp8896]

Chat up for guide... Singed: *Natacha*

[@creationslandscapedesigns]

I do 2 hours of full body with stretching and sauna every Sunday, Upper/core/stretching/sauna for an hour on T., lower/core/stretching sauna for an hour on Th's. That being said I also love watching vids of others and how they work out. This gives me ideas on what I could incorporate into my routine.

[@melissabalais9332]

Thank you for this Natacha!! I have been feeling so discouraged coming out of an injury and gaining weight, putting myself down for not training days that I can’t because of working extra hours. Your approach to training, fitness, and overall health is so inspirational. Thank you!

[@aashimagecha2570]

natacha's the most credible fitness influencer tbh

[@aleg2490]

I'm on week 2 of HOME reload now, and Loving it!! It was the best decision I've made for myself in a while (and my arms are dead!). I have followed you for a long time, and followed your yt and ig workouts lots of times before, but I needed something thought out and a project to follow, and I already can see and feel the results, even staying away from scales and not having taken the new progress pics yet. One thing I struggle with are rest days, not The Rest days, but coming back after them, I feel like inercia is so strongg! But adding a little yoga and walks are keeping me centered in the new habit. Lastly, I have to thank you and say that I really admire how careful you are with all the information you share, and how you care about people's well being and healthy approach to everything, when it's So Easy to see misinformation everywhere around fitness and body shape and diet.

[@marenparnell8066]

I absolutely love this type of video! For viewers, they can be an easy trap to fall into, as we (me included) are so often tempted to just do exactly what our favorite influencers are doing. So thank you so much for continually reminding us that this is YOUR current split that you love, and we have all power to go forth doing OUR splits and moves that we love. Also, I watch all your videos, so maybe I am just noticing subtle changes, but you are looking so sculpted (long sleeve shirts simply can't help but cascade over your shoulders and biceps😉) It makes me so happy that you have been able to put in the work you love since coming back from your injury and long recovery. Love you, Nat!

[@cassandradowns7662]

Love how you provide the context behind each move

[@natachaoceane]

hey Cassandra ❤‍🔥thank you for saying - I did a little here but I didn't go into full detail because I wasn't sure if it would be overkill. I'm happy to do more if that's what people seem to find useful! 🤍 all the feedback really helps (:

[@amperage8032]

@@natachaoceane it’s not overkill. I love your enthusiasm…I also love the science and technical knowledge behind it all.

[@abirfarhat1518]

Natasha, you're the reason I started diversifying my workouts and caring about other components outside of muscle building. Thank you for the wonderful perspective.

[@natachaoceane]

So hopeful that it helps you feel good and empowered and optimistic about working out!! I hope you feel fulfilled 🥹🤗🤗

[@AmberSoleil1]

I would love a video on how to work toward pull-ups! They are at the top of my life goals list 😅

[@whatsapp8896]

Chat up for guide Singed: *Natacha*

[@natashapinheiro5994]

You are such a ray of sunshine! ☀️ You brighten up my day every time! I love what you do!

[@natachaoceane]

I hope you have the happiest week and feel so good from your workouts!! 🥹🥹🥹 thank you for everything ❤️‍🔥

[@awsomepug8145]

I love that you did track and gymnastics! I used to do gymnastics but now I run track and I do the 400 meter hurdles and the 100 meter hurdles

[@natachaoceane]

amazing!!! 400m hurdles is absolute torture I have so much respect for you right now!! 🙌🙌🙌🙌🙌

[@helenacardoso9073]

Liking this video just once it’s not enough. I wish I could give a thumbs up everytime she makes me smile. Sending much love to Natacha for being real and inspiring ❤️

[@desireeortiz8092]

I just want to say Natacha, as someone who uses your guides and have been a follower for years now, I can spot the theme and I am here for it! ✨ So much love, thank you for your videos 🫶 I appreciate the week of workout videos😊

[@natachaoceane]

You’re amazing Desiree, thank you for everything and for sticking with me 🥹🥹 I feel luckier than I can express. I hope my programmes and anything you’ve tried have taken care of you and that you feel amazing in your body ❤️‍🔥❤️‍🔥❤️‍🔥

[@ryn4286]

You’re workouts always give me inspiration and motivation for my own! Your moves are so fun and powerful and functional and just simply feel good. Thank you for adding some goodness to my own routine!!!

[@amandayanezsanchez1873]

Natachaaaaa! I'm screaming... You are one of the most inspirational people i have ever seen! Thanks for your content... I'm leaving this vídeo very happy and inspired. Much love

[@aaleemishra9723]

Natacha You need to start linking the outfits in the bio too! I love all the gym fits and the ones you film in! Looking gorgeous as always 💕

[@natachaoceane]

ok got youuuu I will! I have such a weird thing about sharing or promoting anything, even if it's just linking something. I hate the feeling of 'selling' to you guys when I just want to hang out but ok I'll do my best! Day 1 is cropshopboutique, day 2 is Lulu for the top and gymshark for the leggings, day 3 is Lulu for the shorts and day 4 is an Adanola set! All my love!

[@odessablow3849]

sometimes i watch your videos twice over because i just love to hear your happy voice : )

[@natachaoceane]

Aw wow I definitely don’t deserve you. I hope you’re happy this week Odessa ❤️‍🔥

[@brooketerry8404]

I would LOVE to see a video of you going through a mini fire academy/CPAT test!❤️

[@KahliTheNerd]

You're so inspirational! Whenever I've been on a spiral down, gaining a few kilos of fat and loosing some muscle, I keep coming back to your channel and I never feel judged. I don't feel terrible about my losses - I feel inspired to get back on track :D So thank you for changing my mentality whenever I've fallen for the "I suck"-commercials I feel like I see everywhere else!

[@lil0oh173]

this is my favorite fitness channel ever. shes so real, nice and she just knows how to do it RIGHT 💜

[@natachaoceane]

You’re the greatest, I don’t know if I deserve you but you’re the best and I hope you’re aware ☺️

[@lil0oh173]

@@natachaoceane you too babee ♡ ♡

[@arynnwalls6025]

I wish I had this kind of motivation and energy to workout and be fit