PUMP and Core with Natalie | Upper body, lower body and core

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)