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.
For more workouts:
• Home Workouts | Nuffie...
For more short workouts: • 5-minute Workouts
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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)

[@nuffieldhealth]

New PUMP class with Natalie released today 💪: kzbin.info/www/bejne/d53Lloiqg82rZ9U ^BP

[@dnice1131]

Love it 😍

[@valaphag6545]

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.

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@amaliaepureilies6615]

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

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@angelamarie88]

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

[@nuffieldhealth]

Thanks, that is really useful feedback. It is quite a lot of work to put in all those captions so it's great to hear that you find it useful. ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@territaylor5470]

Perfect for my schedule, thank you Natalie 😊

[@nuffieldhealth]

If you want more PUMP with Natalie: kzbin.info/www/bejne/bH2Qe6uNZZ5rpqM and kzbin.info/www/bejne/ip7cfXiqd9uBh8U ^BP

[@shesingsCanada]

Thank you Natalie. This is perfect.

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@wendypolatajko2485]

What a fantastic workout. Well explained body placements etc! Great for my 1st sesh back into BP.. Thanks Natalie x

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@missmusic2k]

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!!!

[@nuffieldhealth]

Glad you liked it 💪 You might also like the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@missee7951]

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. 😅

[@nuffieldhealth]

Keep going, use whatever weights feel comfortable to you. When you are ready, here is another PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@missee7951]

@@nuffieldhealth Thank you! I will definitely keep going. My muscles are starting to recover from the DOMS sooner than I thought. I think I’ll do that class tomorrow.

[@lucybeale271]

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

[@nuffieldhealth]

Glad you enjoyed the workout and the graphics and subs were useful. If you want more 😀💪, here is the next workout in this series: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@mariethornton3123]

​@@nuffieldhealth... it's gone were you too goood !

[@nuffieldhealth]

Here is another of our PUMP classes with Natalie: kzbin.info/www/bejne/d53Lloiqg82rZ9Usi=meQcSgubtCSMlyIx ^BP

[@emilielecomte974]

Thank you so much for sharing this beautifull class ❤🧡💛

[@nuffieldhealth]

Glad you liked it. Here is the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@vanjagojkovic6078]

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

[@masterchiingchiing]

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

[@nuffieldhealth]

Glad it was helpful! Here is another from the same series: kzbin.info/www/bejne/n32xkmCPn9KJjZIfeature=shared ^BP

[@alfredomancino4213]

Ti seguo dall' Italia 🇮🇹

[@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).

[@user-fm8zv8if9k]

I agree it’s all about the instructors now and not the workout . And I don’t fell they listen to customers feed back . X

[@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! 👍😊

[@nuffieldhealth]

Glad you liked it and found the class useful. We'll be posting a new class every 2 weeks so stay tuned for more! ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI

[@siavashatashgahi4006]

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

[@nuffieldhealth]

Glad you liked it💪 Here is the next PUMP class with Natalie: kzbin.info/www/bejne/d53Lloiqg82rZ9U ^BP

[@trishrogers7981]

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

[@nuffieldhealth]

Glad to hear ,there are 2 other similar classes here: kzbin.info/www/bejne/bH2Qe6uNZZ5rpqM and kzbin.info/www/bejne/ip7cfXiqd9uBh8U ^BP

[@kirstyhurrell8214]

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

[@nuffieldhealth]

Glad you liked it 💪 You might also like the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@user-mr7vm7kf4q]

Yes Natalie! So happy to find you, used to love your pump classes at Pure Gym. Hope to see you do a few more videos 😊

[@nuffieldhealth]

Glad you liked the class. We are posting free classes here on KZbin every 2 weeks. Also, there are more videos with Natalie on our subscription fitness platform: 247.nuffieldhealth.com/browse ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI

[@mrsbootsworkouts]

Great routine! Lots of tough exercises!

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI

[@marevoievod]

Great session, thanks!

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI Reply

[@fittgyrl5243]

Thank you sooo much❣🤗 Great pace - focused✔

[@nuffieldhealth]

Glad you liked it. The next PUMP class with Natalie 💪: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@janethomas951]

Great even for a beginner, thanks so much.

[@nuffieldhealth]

You're very welcome, glad you liked it. To watch the next workout in the series is here💪 kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@sandraelizabethmadrigalgra1480]

Gracias 😊 Saludos desde Ciudad de México ❤

[@bureauponto]

Great one! Thank you so much! 😍

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@rashidashakir8205]

Great workout I can do on repeat. Please add more, love the length of the workout.

[@nuffieldhealth]

Great timing because we released this yesterday; a new PUMP class with Natalie💪: kzbin.info/www/bejne/d53Lloiqg82rZ9U ^BP

[@kseniyamedvedeva8959]

Just did it with you. Thank you 😊. Great session

[@nuffieldhealth]

Excellent, glad it helped. We will be posting fitness classes on KZbin every 2 weeks ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@margaritarivas9405]

Love your workout and your accent❤

[@nuffieldhealth]

Glad you liked the workout. Did you know we have another PUMP workout with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZIsi=uP2eIfcYFK5-mvfn ^BP

[@jutta8583]

Great workout👍🙏 Thank you so much ❤

[@nuffieldhealth]

Glad you enjoyed it you are most welcome! ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@learoser1339]

Excellant pump session thanks

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@jaredhinton5662]

Yes thank you! The other one I found is like as loud as a rave. That’s not my style. This is! Gonna do this later this week

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@sandraelizabethmadrigalgra1480]

Thanks ❤😊

[@nuffieldhealth]

Always welcome!

[@osbornes_kitchen]

thank you so much, it's really nice. would be wonderful if the music is slightly lauder😃

[@nuffieldhealth]

Hiya, thanks for the feedback. We'll see if we can adjust this for any future uploads. 👍^BB

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@rosapariury9711]

Yesss ...and slower...awesome class .

[@nuffieldhealth]

***** NEW VIDEO ALERT ****** Good news, we will be posting the next video in this series here on KZbin Wednesday 5th July 3pm. Subscribe to get the alert, or check back on our channel then. We hope you enjoy! ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI

[@chanawaysman8341]

What happened to the 45 minute video with Natalie (which was actually 46 minutes)?!?! It was recently deleted form youtube - why???@@nuffieldhealth

[@julietutt3287]

Great class, thanks 😂

[@nuffieldhealth]

So glad you enjoyed it. For more, we are putting out a new fitness class every 2 weeks here on KZbin! ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@mariannegerard6843]

You are awesome! Any other videos? Thank you.

[@nuffieldhealth]

Absolutely, we have more vids on our YT channel, feel free to subscribe. 👍 ^BB

[@nuffieldhealth]

Yes! 🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@b.a8154]

Thank you so much for the great vedio..I am a beginner, what is the right weight for me?

[@nuffieldhealth]

@b.a8154 it depends on you. Keep the weight light enough so that you can comfortably complete the workout. ^BP

[@rosapariury9711]

What size bar do I need please ..mine feels to heavy bought it St Walmart 😢

[@nuffieldhealth]

The weight of the bar should be one that you can safely lift over your head and on onto your back; and a weight that you’re able to complete a full set of exercises with correct technique as demonstrated in our video. Hope that helps. ^BP

[@MrsSuziInspirational]

❤

[@mohammadabdullah9694]

MUCHISIMAS GRACIAS POR LA HERMOSO DEL SUS REPRESENTACION DE BODY PUMP CLASE 😘 ME SUPERIOR ENCANTAS TODAS RUTINAS Y TECNICOS, LA MAR DE GRACIAS POR LA JUNTA DIRECTIVA PARA AMUNTAR LA CALIDAD DE DEPORTS COMO SIEMPRE ❤ UN SALUDOS CORDIALS 🔥 DESDE REINO UNIDO 🌹 🌹 🇬🇧

[@nuffieldhealth]

De nada! Saludos ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@mohammedshahajahan1605]

Thank you so much it’s really awesome! Plese write introduction in caption!

[@nuffieldhealth]

Hi, I am not sure what you mean. There are subtitles on the video that display if you press the "CC" button underneath the video. Hope this helps? ^BP

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@tatianaalves790]

Good 💪

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@martinacoffey3143]

Great pump would have loved if the timer was counting down rather than up but that may have been a psychological thing for me😅

[@nuffieldhealth]

Interesting point. We always use count up and not count down. Perhaps we are assuming you are enjoying the workout so much that count down isn’t needed! ^BP

[@martinacoffey3143]

@@nuffieldhealth love the workout but love knowing how long before the hard sessions are over too😂

[@marthalogan7852]

How much lbs should be on the barbells

[@nuffieldhealth]

The weight of the bar should be one that you can safely lift over your head and on onto your back; and a weight that you’re able to complete a full set of exercises with correct technique as demonstrated in our video ^BP

[@anastasiakalfopoulou1535]

I have hip osteoarthritis is this good for it or no?

[@nuffieldhealth]

Hiya, we would recommend you complete the exercises with a lighter weight or no weights at all. If you are feeling any pain we would recommend you take a rest or end your workout. Overexcretion may cause difficulties with your osteoarthritis. ^BB

[@rubia55]

Hola que body pump es 125?

[@nuffieldhealth]

Hi @rubia55 I'm not sure what you mean by "125". Can you explain? ^BP

[@trishrogers7981]

Have subscribed too :)

[@nuffieldhealth]

Thank you so much for subscribing! We really appreciate your support! ^BP

[@annakujawa4664]

Hello. How many kilo barbel ?

[@nuffieldhealth]

The weight of the bar should be one that you can safely lift over your head and on onto your back; and a weight that you’re able to complete a full set of exercises with correct technique as demonstrated in our video. Hope that helps. ^BP

[@annakujawa4664]

Thank you for the answer

[@gelesalvarez3462]

Musica de fondo?

[@carolglen2965]

👍🏻👍🏻👍🏻🙏🏾

[@yudelkyshernandez1014]

Hola k número de programa es este ❤️🥰esta muy bueno

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@MrsSuziInspirational]

not using lots of weight

[@nuffieldhealth]

@suzisfitness It's still a challenging workout, feel free to add more weight if you think you can manage! Out of interest what weights are you personally using? ^BP

[@dianadjuranovic466]

No abs?

[@angelamarie88]

She seems so robotic and AI.

[@nuffieldhealth]

Natalie is most definitely real! ^BP

[@Elisa21541]

So completely ripping off Les Mills huh?

[@nuffieldhealth]

Not really Elisa. We have a great partnership with our friends at Les Mills and run a number of their classes at our centres. ^BB

[@katieprentice2736]

I go to a JD class that uses all these moves too

[@Elisa21541]

Not just moves, but the concept behind the workout and the sequence of the exercises is almost exactly the same as Les Mills BODYPUMP™️

[@angelamarie88]

Whatever the case, I'm going to start screen recording & saving to my hard drive every body pump that shows up on KZbin because Les Mills has been taking all of theirs down. I rely on KZbin for fitness classes now because I live in the middle of nowhere and I used to be addicted to these body pump classes and they made my butt so muscular & healthy & beautiful and when you live in the middle of nowhere, you realize how much you miss body pump classes at the gym!

[@nuffieldhealth]

🔥🔥🔥💪💪💪Hot of the press, next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP

[@raven6885]

This video is only 41 minutes long but it says 45 minute workout. Also, you only workout for 35 minutes and the rest is a cool down, need to fix the title.

[@joanneyds8952]

But if you go to a class at a gym that's exactly the same. It's timetabled as a forty five minute class, but obviously you have a warm up and a cool down in that time.

[@carolglen2965]

👍🏻👍🏻👍🏻🙏🏾

[@nuffieldhealth]

Glad you liked it. For the next PUMP class with Natalie: kzbin.info/www/bejne/n32xkmCPn9KJjZI ^BP