PUMP and Core with Natalie | Upper body, lower body and core
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- Опубликовано: 29 июн 2024
- This 45 minute full body workout involves bodyweight and barbell exercises. Our comprehensive full body session sees Natalie target your arms with bicep curls, your triceps with kickbacks, and your legs with squat variations. There's also the added bonus of a brilliant crunch and plank core workout to finish.
You’ll need a barbell, some light weights, a bench, and maybe a mat for the floor exercises.
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0:00 - Intro
0:25 - WARMUP with barbell
(Deadlift ,deadrow, triple row, slow clean & press, triple press, single squats, squat pulses, single squats, reverse lunges, deadlift, deadrow, clean & press, triple press, single squats, reverse lunges)
6:48 - BLOCK 1 upper body with bodyweight and weights | Push ups and raises variations
(pulse push ups, single push ups, 2:2 push ups, recovery, side & frontal raises, mac raises, side & frontal raises, 4:4 push ups, 3:1 push ups, single push ups, single tricep push ups, recovery)
12:20 - BLOCK 2 - Lower body with barbell and weights | Squat variations
(2:2 squats, 3:1 squats, 1:3 squats, 3:1 squats, single squats, pulse squats, single front squats, pulse front squats, front squat holds, 3:1 squats, 1:3 squats, single squats, pulse squats, 2:2 front squats, single front squats, pulse front squats, front squat holds, recovery)
18:35 - BLOCK 3 - lower body glutes with weights and bodyweight | glute bridge, pulse and fire hydrant variations
(4:4 glute bridge, single leg glute bridge, 2:2 glute bridge, right leg kick up, right left pulse, left leg kick ups, left leg pulse, fire hydrants, fire hydrant pulses, fire hydrants, fire hydrant pulses, recovery)
25:54 - BLOCK 4 - Full body with weights | Bicep curls and lunges variations
(2:2 side raises & reverse lunges, 4:4 side raises & reverse lunges, reverse lunges, side raises with rotation & reverse lunges, 2:2 tricep kick backs, 1:3 tricep kick backs, 2:2 side raises & reverse lunges, single side raises & reverse lunges, side raises with rotation & reverse lunges, 2:2 tricep kick backs, 1:3 tricep kick backs, recovery)
33:05 - BLOCK 5 - Full body with increased weight) | deadlift, rowse, press variations
(2:2 deadlift, 4:4 deadlift, single rows, triple rows, clean & press, triple press, deadrows, clean squat press, recovery)
36:40 - BLOCK 6 - core bodyweight and weight | crunch, plank, plate variations
(2:2 crunch, c crunch, slow bicycle crunch, plank, plank stomps, 2:2 crunch, c crunch, slow bicycle crunch, bicycle crunch, plank, plank stomps, plate crunch, pulse plate crunch, recovery)
42:51 - COOL DOWN
(hurdler stretch, hip flexor stretch, hurdler stretch, hip flexor stretch, quad stretch, hamstring stretch, upper back stretch, chest stretch, ITB stretch, shoulder stretch, itb stretch)
New PUMP class with Natalie released today 💪: ruclips.net/video/AlheUtNhx1s/видео.html ^BP
Lovely stuff!
Tack för en mycket bra träningsvideo! 💪
Hi Natalie,
Just a quick note to say I'm so glad I found your videos. Have been getting back into pump for last couple of months so have been doing the Natalie workouts! Many thanks..... Bonnie
Ps. Usually done in Lebrina, Tasmania at our farm, but have done two in the hotel gym in Fiji this week!
💪💪💪For another PUMP workout from this series checkout "Full Body PUMP with Natalie" ruclips.net/video/rCylV4sEG_s/видео.html 💪💪💪 ^BP
Just love this ❤❤❤❤ channel, and thank you for making it free of ads. You’re the best.
Please subscribe for more! ruclips.net/channel/UCETjVynIKVaS0SHfbYK8t9g ^BP
Please !! More videos with Natalie, she Is so nice and her videos are so so good. ❤❤💪💪 Love It.
She is awesome! Here is another workout from the same series: ruclips.net/video/rCylV4sEG_s/видео.htmlfeature=shared ^BP
Thank you Lars!!! Love your workouts!!! Thank you for all your hard work ❤
You're so welcome! ^BP
Great body pump workout! Can't wait for more with Natalie! Thank you!
Glad you liked it. Here is another PUMP class with Natalie 💪ruclips.net/video/rCylV4sEG_s/видео.html
🎉great class with great people 😮
Love these body pump videos you make 🎉 I am here for more :)
Glad you like our PUMP videos. There is actually another one already released: ruclips.net/video/rCylV4sEG_s/видео.html. Please subscribe for more! ^BP
Best workout ever
And if you want more, here is another workout from the series: ruclips.net/video/rCylV4sEG_s/видео.htmlfeature=shared ^BP
Thank you ❤❤
If you want more PUMP with Natalie: ruclips.net/video/6L-JxW098pA/видео.html and ruclips.net/video/TmyLEtBvNQc/видео.html ^BP
Great workout and commentary together with the notes so you know what you are doing. Struggle though with the pace of lunges, gaining balance and doing upper body at the same time.
Glad the notes help. This is the first video in the series you may find a bit less challenging. ruclips.net/video/rCylV4sEG_s/видео.htmlfeature=shared ^BP
This was an awesome workout thanks Lars🏋️♀️
We are so glad you enjoyed it. If you want more, here is another from the same series Full Body PUMP with Natalie: ruclips.net/video/rCylV4sEG_s/видео.html ^BP
Amazing workout! Thank you SO much!!! Hello from the U.S.!!!🇺🇸
💪💪💪For another PUMP workout from this series checkout "Full Body PUMP with Natalie" ruclips.net/video/rCylV4sEG_s/видео.html 💪💪💪 ^BP
That was 🔥🔥🔥Natalie
Thank you sooo much ☮ + ❣
You're so welcome! ^BP
Great workout. Strength and cardio
That's great to hear. We also have another PUMP workout with Natalie that lots of people seem to be enjoying: ruclips.net/video/rCylV4sEG_s/видео.html 💪💪💪^BP
Thank you for sharing. Loved this workout
Glad you enjoyed it. We have plenty more on our channel with a new release every fortnight ^BP
Thank you Natalie
Glad you liked it. For the next PUMP class with Natalie: ruclips.net/video/AlheUtNhx1s/видео.htmlsi=t0lP6eHLhiYRhVok ^BP
Thank you!
Glad you liked it. For the next PUMP class with Natalie: ruclips.net/video/AlheUtNhx1s/видео.htmlsi=2MyigYdrRBkTVadb ^BP
Really enjoyed your video so chuffed I found a UK body pump class on you tube. Love to attend this class at gym but due to family commitments the class times don't suit. I will enjoy doing this at home when it suits my timetable. Enjoyed the tips throughout from the trainer with regards to positions and posture. Will check out some of your other works outs too. 👏
Hi, there are 3 Natalie PUMP videos here: ruclips.net/p/PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2&si=xbTiPqhtSlVuIT2H ^BP
Natalie ist great
She is awesome! Here is another workout from the same series: ruclips.net/video/rCylV4sEG_s/видео.htmlfeature=shared ^BP
Adoro esses exercícios físicos 0bg...❤❤❤❤❤❤❤
I really miss what was the past 45 minute workout witch you took down..... : (
It was this one! But not all 3 PUMP videos are back online. All of our workouts are here: ruclips.net/p/PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2 ^BP