Iron Maiden – Natacha Oceane

By
Vidur Saini
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Iron Maiden – Natacha Oceane

We’re back with another one of the Iron Maiden articles. We hope this article gets you psyched up and off the couch to work for your dream physique. Natacha Oceane is our Iron Maiden of the week, and you might have to pick up your jaw off the floor by the end of the feature.

The internet fitness celebrity from London has over 730K followers on Instagram and 622K subs on YouTube. Natacha isn’t your typical Insta belfie star, her YouTube and Insta content establish her as an authority in the fitness industry.

Natacha Oceane – The Fitness Guru

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Fullll body workout to engage every muscle you can find 🔍🧨 ⠀ ⠀⠀ These six moves will get everything fired up and you can throw on a couple extras for areas you want to give a little more attention! 🙋‍♀ ⠀ ⠀⠀ Hit Save 💾 and let’s go ⠀ ⠀⠀ 💛 Wide to narrow squats (4 x 12): the focus here is the legs and glutes firing upwards ☝ and not so much the shoulders ⠀ ⠀⠀ 💛 Lateral squat switches (3 x 16): we want the knee on the working leg in line with the toes, and you can start slow and build up the speed later ☺ ⠀ ⠀⠀ 💛 Squat hold plate press (3 x 10): perfectly still and stabilising from the core downwards, and pressing out and in with some power 💥 ⠀ ⠀⠀ 💛 Single arm KB row to deadlift (3 x 10 per side): working just one side each set and keeping the back neutral instead of rounding at the lower back ⠀ ⠀⠀ 💛 Kettlebell overhead swing (4 x 8): the drive her comes from the glutes, and we’re engaging the core up at the top 🙏 ⠀ ⠀⠀ 💛 Alternating reverse lunges (3 x 12 total): keeping the shoulders pulled back and the chest up and open 🦚 ⠀ ⠀⠀ Keep doing yourself so proud you’re so badass 🥰 ⠀ ⠀⠀ For all my strictly science-based training and nutrition programmes approved by a world-leading Registered Dietitian, the link in my Instagram bio has free sample workouts and everything you need to know ♥️ ⠀ ⠀⠀ @gymshark @parkviewhealthclubs

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If you’re someone who is always running out of workout ideas, Oceane is a must follow. She regularly shares her workouts with her followers on her Instagram feed. Not only is the workout mentioned, but Natacha also attaches the videos of how to perform the exercises correctly.

We need to mention that Natacha has one of the most aesthetic Instagram feeds we have ever seen. Her feed is like the work of a fitness athlete and photographer combined into one.

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LEG DAY! 😍🔥 ⠀ ⠀⠀ The goal here is intensity 🙏 Not all movement is equal: form and intensity are two huge ways that we could be performing the same move with totally different results. One of the most common reasons I find people hitting plateaus is that they shy away from rest, thinking rest times should always be kept to an absolute minimum ⠀ ⠀⠀ Longer rest times allow you to increase your output per rep, so I am so strict with mine when my goal is to become more powerful 🔥 ⠀ ⠀⠀ I stuck to 120s of rest between every set in this workout and took even more if I needed it 😅 ⠀ ⠀⠀ Swipe + saaaave this little swipey and let’s get some strong, lean legs! ⠀ ⠀⠀ ⚡️Squat Jumps superset with Prisoner Squat Jumps (3 x 10 + 10): this is gonna get a full body sweat going from the start so pick a light weight, jump as high as you can  and land with bent legs on the balls of your feet to absorb the impact! ⠀ ⠀⠀ ⚡️Resistance Band Sprints (4 x 15s): drive with the arms, keeping them parallel to your body and not diagonal 💪 ⠀ ⠀⠀ ⚡️ Kneeling Jump Squats (4 x 10): the arms behind the head is an advanced variation but you can leave them down if you prefer. Plus there’s an easier progression for ya if you’re still building up (just keep watching!) ⠀ ⠀⠀ ⚡️ Curtsy Box Step Ups (3 x 8 per side): the knee on the box stays facing forwards throughout, so there’s no rotation there ☺️ Maybe take one set just as practice to get the balance and you’ll do perfectly! ⠀ ⠀⠀ ⚡️ Ball Slams (4 x 10): a perfect finisher for any explosive session 😝 ⠀ ⠀⠀ This would be my full workout for the day and should be at least 45 minutes to complete with long rest times! ⠀ ⠀⠀ Love ya and happy working!! Let’s keep getting better together 💛

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Natacha Oceane is one of the most transparent female fitness athletes on the internet. She takes her followers behind the scenes of her Instagram feed and into her everyday life through her YouTube channel.

Living The Best Life

On her YouTube channel, Natacha shares everything from her lifestyle to new experiments that she might be doing. Oceane is one of the individuals who’s always pushing the envelope in trying to be the best version of herself.

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My sweatiest and favourite HIIT session for a long time! 😍🔥 Just 20 minutes and everything felt finished, finito, donezo 👌 ⠀ ⠀⠀ 3 rounds of this circuit will have everything covered: hitting each exercise for 30s and resting after each for 30s too 🙃 ⠀ ⠀⠀ Swipe + save for a sweat session whenever you need it! 😘 ⠀ ⠀⠀ 💦 Alternating half kneel to knee drive: the focus here is really driving through the quad and glute on the front leg, with a big drive in the arms to help 💪 Land with a slightly bent leg and control the motion as you reset into the kneeling position ⠀ ⠀⠀ 💦 Side bound with double shuffle: use the arms and glutes to push sidewards hard 🔥 Two shuffles should get you back to the starting point 👌 ⠀ ⠀⠀ 💦 90° squat pivots forward & back: a little hard to see from the video, but this is made up of two 90 degree pivots so you end up facing the same way as you started 👀 Stay low the whole time, and pivot through the toes ⠀ ⠀⠀ 💦 Forward bounds to reverse bear crawls: if the bear crawl feels a little awkward, running back works perfectly too ☺️ The bears are definitely worth practicing though, there one of my favourite full body moves 🐻 ⠀ ⠀⠀ 💦 Reverse plank marches: keep the hips high and the neck neutral 💛 there’s an easier variation on these if you just keep watching 🙏 ⠀ ⠀⠀ 💦 Static sprints: prioritising the speed of the legs rather than the knees coming super high. This one’s gonna be the big burner at the end of each circuit! ⠀ ⠀⠀ If you’re training regularly, I only recommend doing HIIT a maximum of twice per week, because the goal really is to move with intensity. Any more often means the intensity really falls (even though perceived intensity feels high) and also we wanna keep you injury free 😘 ⠀ ⠀⠀ I hope you love the workout and feel amazing and strong when it’s over! ❤️ ⠀ ⠀⠀ Wearing that new @gymshark 🥰😍

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Natacha’s workouts are far from looking pretty. She doesn’t even want to look ‘effortless’ during her training. Watching her train makes you realize all the sweat, blood, and tears that go into building a chiseled physique.

Although Oceane is usually seen in gym clothes on her Instagram, we can attest she looks dapper in any outfit she wears. Watching a stunning lady in a spectacular landscape is a treat to watch.

Beauty with Brains

And did we tell you Natacha is a Biophysicist at University College London (UCL)? So, when we say she knows what she’s talking about – she has a degree to back it up. Oceane also has a website where she helps her followers with their transformation.

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It’s so amazing what you can teach your body to do if you‘re willing to suck at it while you learn 🙌 ⠀ ⠀⠀ I became an Iron Man a couple of years ago because I wanted to know what pure dedication felt like. In my first race just testing out the event, I placed one spot off of qualifying for the World Championships 🌎 It hurt so badly at the time knowing that I didn’t go all out, but ended up being a blessing because it gave me the freedom to move on as I realised that really I was just craving learning to train in all kinds of ways. ⠀ ⠀⠀ My goal is to be rounded and to workout inclusively, so there’s nothing I can’t take part in and experience. I want to feel strong and fast and to not feel intimidated by anything, which has always been the best part of constantly trying new things 😈 ⠀ ⠀⠀ There’s a lot of my training that I don’t show because it’s not super accessible, but I think I’ll start sharing a little more since I talk about being functional and training to move like an athlete so much ☺️ Last week I went back to sprint hurdles which I haven’t practiced in so long just because I felt like it, and it made me so happy 🤗

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Natacha Oceane is also a sprinter and an Ironman. She believes in pushing your boundaries and getting out of your comfort zone. She put it beautifully when she said, “It’s so amazing what you can teach your body to do if you‘re willing to suck at it while you learn.”

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♥️♥️ Announcement time! ♥️♥️ ⠀⠀ I am so haaaappy and excited to say that in the next few weeks, I’ll have 3 brand new training guides coming your way and they’re gonna be my best ever 💃 ⠀ ⠀⠀ Each guide will have literally hundreds of exercises including exclusives not on my social media, all filmed to make them super easy to follow. Plus, every workout in all of my guides is and always will be unique: no repeats, just 50+ different workouts ‘cause we like a little variety with our progress 💅🤸‍♀️ ⠀⠀ Plus, the app will let you track your progress, watch technique videos for every move, keep notes and have a safe place for all the extra info on training effectively that I create for each guide 📱 ⠀ ⠀⠀ So! The first guide, coming in a couple of weeks, is: ⠀ ⠀⠀ 💪 CUT 2.0: but I’m gonna need your help naming it! 😂 Just like CUT from last year, it’ll be a 10 week programme focused on using metabolism science to help you lose fat without drastically lowering your food intake, so you feel motivated and strong as you get leaner 💪 This time, there’ll be less plyo + impact and 50 brand new workouts designed for super effective fat loss so you don’t need to go hungry to get results you can be proud of ♥️ This is the only method I’ll ever use for losing fat, and it’s approved by Renee McGregor who’s the dietetics brains behind Britain’s best ever Olympic team and so much more 🧠🥇 ⠀ ⠀⠀ The next two coming soon after will focus on building that musssscle alongside being real functional and on mastering HIIT 💦, so they’ll be a lot like what you see on my Instagram and will each include moves you won’t find in my other guides or on my pages 🙏 ⠀ ⠀⠀ And thank you so, so much for the feedback and support already since I asked last week! It’s still surreal to me that tens of thousands of people train with my guides every day, and I’ve spent so long reading all the messages to learn how I can take them even further 🙏 ⠀ ⠀⠀ Each of these 3 guides will come with all the research, detail + variety I can give ‘cause loving training and amazing results are what you deserve 🤗 ⠀ ⠀⠀ Love ya ♥️

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Through her social media channels, Natacha does something that only a few other fitness influencers can do – she takes you on a journey that feels personal and connected. You’ll always walk away motivated after watching her videos, looking at her photos and reading the captions.

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Seven super effective moves, all intensified or made possible by my new MOCEAN resistance bands 🙌 ⠀ ⠀⠀ My whole approach to progress comes down to intense workouts and eating enough to fuel them. I’ll never share something I wouldn’t use myself (which leaves me with not much to share! 👏), but resistance bands are something I believe in so much I’ve gone far enough to spend months designing and perfecting them ⠀ ⠀⠀ Whatever workout style and however advanced you are, their ability to add assistance or resistance and to be incorporated in a ridiculous range of moves makes them literally the only piece I take to the gym every session, and they’ve helped me train for over 10 years☺️ ⠀ ⠀⠀ MOCEAN, my new brand of resistance bands, launches on Wednesday 26th December and I am so, so excited because I genuinely believe in them and we’ve built my favourite set I have ever used 😍 ⠀ ⠀⠀ These are just a few amazing moves and styles they can help you with: ⠀ ⠀⠀ ⭐️ HIIT – banded sprints ⠀ ⠀⠀ ⭐️ Strength & bodyweight strength – pistol squats ⠀ ⠀⠀ ⭐️ Hypertrophy (muscle building) – kneeling squats ⠀ ⠀⠀ ⭐️ Functional training – oblique twists with chest extension ⠀ ⠀⠀ ⭐️ Plyometrics – kneeling jump squats ⠀ ⠀⠀ ⭐️ Hypertrophy (muscle building) – bent over rows (adding a band means you don’t have a constant amount of resistance through the move, which lets you get creative with adding extra resistance in particular sections of the exercise e.g. here, my back has to work even more when I have pulled the dumbbell high) ⠀ ⠀⠀ ⭐️ Mobility & stretching ⠀ ⠀⠀ And these are literally just a taster ☺️ Don’t worry if you don’t know how to incorporate them! I’ll post more exercises with them now that MOCEAN is here, and we can all hit more goals together 🙏 ⠀ ⠀⠀ MOCEAN launches on 26th December at 12pm UK time (7am EST/4am PST) and there are four band options with different thicknesses and colours. ⠀ ⠀⠀ I’ll have a complete tutorial on YouTube at launch time to help you pick the perfect thicknesses for you depending on what your goals are! ⠀ ⠀⠀ Everything is ethically produced, shipping is worldwide, and you’ll be able to buy them on www.natachaoceane.com ⠀ ⠀⠀ Love ya!❤

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Natacha Oceane is a superstar at what she does and we wish her the best for her future endeavors. We hope she keeps inspiring people and motivating them to live their best lives.

Who is your gym crush?

Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

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Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.

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