What’s up guys and welcome back to my channel today, we’re gonna do a full body functional workout I Was there just for me I’m so fun. They’re fun Sure know we’re gonna be using dumbbells only for this so and We say that’s quite helpful in terms of equipment because sometimes we don’t have access to all that equipment So that’s so cool as well. So yeah If you like this video, please give me a big thumbs up hit the subscribe button and we’ll get straight into it So just start off any workout I always spend five to ten minutes warming up throwing I find is a great one, especially for functional training One thing about muck is you want to be working at like five to six so if you’re working above that then You’re gonna be tired for your actual training session. So one of the mistakes I always used to do is to go up Basically have like eight section before and then I was like, I’m like what I’m dying. So keeps on in the tack I Literally just discovered a few weeks ago. It’s it’s gaseous Jaime This one you’re going to go into a geisha spot If you struggle going into the Geisha squat and you feel like you don’t have enough Sneezes ability or your knees are kind of wobbling around then go into the curtsy lunge Most of the way it’s going to go into your planted foot I’ve put the weights up onto my shoulders because I find that sometimes if I have the weights down by my legs It kind of gets in the way and I also as are focusing on gripped so much I always don’t like it because it engages your shoulders a little bit so Your whole core has to stay really still because sometimes if I’m holding the waist down by my side I tend to let my shoulders Droop and then my whole upper body is just like a bit like jelly But again, if you find that it’s painful on your shoulders Then by all means have the weights down by the side you could also do this with a plate if you prefer Then we are going into short stride lunges, you know anything does not move it’s gonna get all of my legs just a hot mess these If you have knee issues Increase the length of your stride so that it fits less load on your knees to be honest, though You shouldn’t really feel it in your knees because the need that is most bent Will be behind you and the weight should be mostly on your front leg that is forward and that leg will be full body functional dumbbell workout Just a little bit past 90 degrees. But if you do struggle you feel a little bit of pain again Try it out with 40 weight first and then be like that. I want to try it. I just want to do normal walking lunges Absolutely fine again. I put the weights up here if you want to have them down by your side That’s fine or holding onto a plane. That’s fine You can also do it overhead as well If Wantage that increases the difficulty a little bit and encourages you to engage your core These are all variations that you guys can choose to do which is to spice up a little bit Taking a little break from the legs because they felt super soft we’re gonna go into dumbbell rows So again bend slightly at the hips. You want to keep your back from mutual Shoulders back the whole time your back should be the only thing working and try not to use the meds in it. So Side heading do you want to use Mirenda him that tries to stay off the remenham take your nice and slow take the weight down if you have to and You’ll be all good Now this is another full-body move so single arm clean to press the goal here is to Use momentum going on same or don’t use momentum here. We’re using momentum But you really want to drive through the legs It’s kind of like Low-impact plyo move because you’re going super fast using momentum, but you’re not actually impacting on any of the joints This is a new move again that I find really fun and very challenging This was fought with a twist. So He’s not good enough to just do a wall squat If you want to do always but by only doing squat But here I thought you know what let’s let’s challenge our followers So here you’re going to do a wall squat and you’re gonna hold a dumbbell central so you need to have like this that Doesn’t really matter before I do like over what if this hand is like over here if you want you can just swap it around After you set it doesn’t really matter so you’re gonna hold your dumbbell your back is gonna be flat against or if you are arching your back so that your chest is Up and your just your butt is like touching the back then round your apps so that your back is flat against the wall Go down into a 90 degree position when you’re in that position you’re going to twist out so that the dumbbell touches just like shoulder level Come back to Center twist the dumbbell shoulder level your call will be working so hard to keep your back flat and engaged in the twist You’re gonna feel it. You’re also gonna feel it in your shoulders and your biceps because obviously you’re holding the dumbbell Legs guys, it’s just it’s a full body workout Then we’re going into jumping alternate lunges So weights by the side, or you can have them overhead if you prefer or want it give yourself a bit more of a challenge If you struggle because you have knee issues by all means just use static reverse lunges again So amount of reps and set up at this time, that’s gonna be less impact on your knees Moving away from the quartz now we go on to hamstring and glutes So we’re going to do stiff legged deadlifts the further down the stretch the more range of motion you’re going to have the don’t over stretch don’t overdo it because it can get to a point where then you start to engage your Back and you want to make sure your back is nice and flat the whole time So really keep your shoulders back that’ll encourage you to keep your back nice and neutral full body functional dumbbell workout So that’s the end of the workout once you’ve finished your workout spend five to ten minutes warming down so again a really light job a really light side just to get all of the blood flowing and the lactic acid out of your muscles and then give yourself a nice stretch take the time to kind of just relax and Take yourself out of the workouts and then you can get on with the rest of the day injury-free Because it’s so horrible waking up the next day being like, oh, I really really wish I stretched I hope you guys liked this video before you go I’m gonna do a Black Friday sale on my training guides if you haven’t bought anything yet there will be a 20% discount off everything on my website using less code and If you have bought something already, thank you guys so much if there’s something else you wanted from my website you’ll get an extra 25% off anything that you want to buy and if you buy on the day and There is a chance to win a pair of dr. Dre beasts Overhead headphones and I’ll announce it on Instagram post So if you’re not following me on Instagram follow me on Instagram because for giveaways and anything like that It’s kind of like in the moment everyone knows what’s going on Whereas YouTube you want to be watching this like two weeks late or something in which case? I’m really sorry, but I have other stuff coming out in the new year. So Watch out for those too. So yeah, thank you guys so much for watching. I hope you guys enjoyed it if you did Please give me a big thumbs up Hit the subscribe button and let me know how this workout one for you And if you want to see more workouts like this Just let me know and I’ll get back to you in the comment section. Love ya. Bye


  1. Hey my friends!! Hope you enjoy this dumbbell only full body functional workout!! Workout is in the description box too! And don't miss out on the BLACKFRIDAY sale on my website!! Love ya lots!! xxx

  2. Tried it just a couple minutes ago and boy! I’m sweating 😅Great Workout thanks for having my back! 🙌❤️

  3. Love this! Been doing it once a week and always feel it afterwards. Thanks! Keep the dumbbell workouts coming if possible!

    I am in freaking love with this work out. I actually feel amazing while I'm doing it. And it is such a bonus to have a dumbbell only workout, since that's all I have access to atm. Please, please, PLEASE, make a couple more workouts like this one. <3

    Awesome job, btw. You're killin' it.

  5. Hi Natacha,
    Do you know if Tammy Hembrow's workouts worth following? Been trying to get a good answer, hopefully you or someone can comment if it is or not. This seems to be the only honest review I could find http://bestbootyworkouts.com/tammy-hembrow-workout/ but really want to hear others opinions.

  6. I did this workout today! I was the best workout I’ve had in weeks! Totally falling in love with this style of training. Would love to see more videos like this ❤️ Keep up the good work and Merry Christmas 🙂

  7. GIRL which of your guides has workouts most similar to this workout, this was AWESOME you murdered my legs 😂❤️

  8. Amazing workout!! I am dead. Especially loved the full body/ core functional workouts. My quads are super overactive so I would love to learn more functional workouts for upper body!

  9. Fave workout!!! The lunges is soooo burning. Honestly… hard to be consistent in momentum during single clean and presss (but that's the challenge). Thanks Natacha! 😘

  10. How often do you train functional? Does it take the place of hypertrophy? How often do you do the serious strength training sessions where there is only like 5 reps?

  11. Hi I just want to say I love LOVE all your videos they are so inspirational and make me want to workout to be strong and athletic, not at all for physique. I'm wondering if you could do a video on muscle soreness the day after training, like is it good or bad, how to avoid being sore, should you still train if you're sore, etc. I think that would be super helpful! 🙂

  12. I usually have my own workout routine but today I wanted to try some new workouts and this was so great! Some of the workouts like dumbbell low and deadlift is very familiar workouts but others were pretty new to me and it was really challenging but so much fun!
    Thank you!!! Love all your videos!! 😍😍 (to be honest I love your recipe videos the most 😄😆👍🏻)

  13. did this at home since I was a bit lazy to go to the gym but still wanted a workout that's not only fun but gets me really sweaty. Thanks so much!!

  14. I did this with the lightest dumbbell i have since i was doing it for the first time. And its killer. This is your first workout i tried and loved it..please do more dumbbell and barbells these are the only equipment i own.

  15. I do Barre workouts but today I wanted to switch things up and get out of my comfort zone and let me tell you… I DIED! 🔥🔥 Thanks for the burn girl!

  16. Your exercises are so fun to do. I usually don't like weight training cuz I find it rather boring and I am struggling to find exercises that challenge me and are effective for me at the same time, therefore I end up going to a step or aerobics class where it's more dynamic. But your sets made sense to me while giving me that challenge that I need.

  17. I just finished the workout and i feel so alive . It was a fun and challenging session can't wait to do it again next week with more weights and more reps . Love and kisses

  18. This is the perfect workout for me 👌! I am so lost when it comes to dumbbells, and right now it's the only equipment I have access to.
    Thank you 💛😊🙏!!!

  19. This is one of the hardest but BEST dumbbell workouts I’ve ever done. I did it today and my legs are totally done in 😂 I’m going to be feeling it tomorrow!

  20. This workout DESTROYED me the first time I did it lol, but I did it again and I felt so strong. Love love love this workout!

  21. Awesome workout. I had to adjust the geisha lunges and jumping lunges, so I still have a ways to go.

  22. Havent had workout this good in a long time!! I had been focused more on hypertrophy for months and got a little bored. So this here saved me. I feel eeeeverything 😂😂 THANK YOU N.!

  23. This was AMAZING!!! So many new moves for me! Ive been looking for strength workouts for the whole body with weights for home. and this is perfect!!!

  24. Just did this work out & it was really fun. Changed up some things since I’m only three months out of ankle surgery so no jumping allowed yet. but I can see so many ways to modify it to use other equipment too if needed. Ty!

  25. Hi ! I just finished this workout and it was great ! Love that it's only dumbells – so convenient to do at home – but still challenging and each move is very well explained. Thank you so much! 🙂

  26. I would argue that the "clean to press" was more a snatch movement as you stated you use momentum so the move is in one go. Clean to press would be paused at about shoulder level.

  27. Love your videos. My workout routine has gotten stale. I tried a few of your exercises today. My favorite was the "single arm clean to press."

  28. Natacha, I only recently discovered your channel, and I love it! Your attitude and the message are amazing! Thank you for that! Cheers from Russia )))

  29. This is gonna sound weird but I love that your face shows concentration and effort when you work out. It’s such a breath of fresh air in comparison to all these ig models that look flawless in the gym

  30. I absolutely loved this workout. It is now the day after, my legs and my arms are in agony lol. However i was expecting to feel more pain around the abs area, but havent got it yet..there is always tomorrow lol

  31. I also believe its a brilliant way to do a whole body excercise as to be honest sometimes i just want to stay in my corner with my dumbells and get a brilliant workout done without waiting for machines. Its also amazing for people who have that gym anxiety feeling

  32. Thanks for doing the stretches in fast motion. Appreciated seeing those and got me to the workout quicker. Nice routine!

  33. Is it better to work through each move once then repeat the whole thing or do all 3 repeats of the move one after another then move onto the next one??

  34. I am in the middle of doing this… and I just have to say, why is that wall sit twist so freaking hard!? currently dying

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