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.

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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)