Training Programmes

Select any science-based programme for more info!

Everything you need to know & free sample workout!

About HYBRID.

Unlock strength, muscle and running performance together! Let’s feel strong and feel fast!
Natacha Oceane

12 weeks of programming

with 9 training blocks to choose from each week
Natacha Oceane

15 possible training routines

to find the mix of strength training vs running and the level of running workouts perfect for you
Natacha Oceane

190 videos

showing correct form for each exercise, with detailed technique cues to squeeze out all the benefit
Natacha Oceane

Coaching tips

covering rest periods, picking the perfect weight for each training style and more!
Natacha Oceane

Fuelling principles and targets

including recommended intake minimums for calories, protein, carbs and fats specifically tailored for HYBRID.
Natacha Oceane

Nutrition examples

like food sources, a sample day of eating and a worked example so you can see our targets in action

Access on AFLETE App

Everything you need to know & free sample workout!

About CUT.

A science-based training and nutrition programme to lose fat and keep it off by protecting your metabolism, whether you’re pretty new to the gym or a pro 🔥
Natacha Oceane

12 weeks of programming

with 60 unique workouts blending hypertrophy, weighted dynamic moves, HIIT and low-intensity circuits
Natacha Oceane

260+ videos

demonstrating correct form for each exercise along with lots of technique cues
Natacha Oceane

1-4 progression versions for advanced moves

with videos for each, so you can easily find a level that’s perfect for you!
Natacha Oceane

Sports Science breakdown

on how to train for lasting fat loss, managing intensity, rest times, picking the right weight and more!
Natacha Oceane

Step-by-step approach to nutrition

for tailoring your intake over the 12 week period, based on your starting point
Natacha Oceane

How to succeed

covering macros, supplements, how your metabolism works, measuring progress and more!
Natacha Oceane

Sample menu

to give you a sense of the types of food that will keep you energised while training
Natacha Oceane

Professional advice for disordered eating

including why under-eating doesn’t work in the long-run, how your body is affected and how to seek help 🤍

Access on AFLETE App

Previous CUT. programmes

Show previous CUT. programmes

Everything you need to know & free sample workout!

About BUILD.

A science-based training and nutrition programme to build muscle and strength while staying well-rounded and functional 👌
Natacha Oceane

12 weeks of programming

with 60 unique workouts, including 12 optional Skills and Rounded Development sessions
Natacha Oceane

260+ videos

demonstrating correct form for each exercise
Natacha Oceane

1-3 progression versions for advanced moves

with videos for each, so you can easily find a level that’s perfect for you!
Natacha Oceane

Coaching tips

covering rest periods, picking the perfect weight for each training style and more!
Natacha Oceane

Step-by-step approach to food

for finding your recommended intake over the 12 weeks, based on your starting point
Natacha Oceane

Metabolism science

explained simply, so that you really understand how your body is changing and how to fuel it over time
Natacha Oceane

Sample menu

to give you an idea of the types and amounts of food to make the most of your training
Natacha Oceane

How to get the most out of the journey

explained simply including measuring progress, supplements and more 🙏

Access on AFLETE App

Previous BUILD. programmes

Show previous BUILD. programmes

About READY.

5-18 minute sessions built to elevate your workouts!
Natacha Oceane

27 warm ups and cool downs

for running, hypertrophy and strength training, functional workouts and HIIT, ranging from 5-15 minutes
Natacha Oceane

12 mobility flows

to improve range of motion and movement quality, from full body sessions to upper/lower body sessions to joint specific sessions
Natacha Oceane

188 videos

showing the correct form for each exercise, with detailed technique cues to make the movement really count
Natacha Oceane

Coaching tips

on each session type so you understand how and when to use them, plus the key principles for making them effective

Access on AFLETE App

Everything you need to know & free sample workout!

About MOVE.

A blend of strength, power, hypertrophy, calisthenics and skill training, MOVE. is designed to unleash the badass in you:
Natacha Oceane

12 complete weeks of programming

with 60 full sessions and optional light training for 12 more days.
Natacha Oceane

260+ exercise videos

demonstrating each exercise, with lots of coaching tips to help you perfect your form
Natacha Oceane

1 - 4 progressions for every advanced exercise

showing the step-by-step sequence to unlock the final move if you can’t do it just yet
Natacha Oceane

How to master your workouts

covering picking your weight, rest times, going to failure, adjusting your schedule, tracking your progress and more!

Access on AFLETE App

Previous MOVE. programmes

Show previous MOVE. programmes

Everything you need to know & free sample workout!

About RESTART.

Take back control of your fitness journey and kickstart that healthy lifestyle for good!
Natacha Oceane

8 weeks of programming

with 33 unique workouts + 8 mobility and recovery sessions
Natacha Oceane

8 extra mobility and flexibility sessions

to help your body recover, improve your range of motion and keep you training properly
Natacha Oceane

Guided progressive overload

as we start simple and progress in terms of exercise selection, training styles and training volume
Natacha Oceane

230+ videos

of me showing the correct form for every exercise, stretch and mobility movement
Natacha Oceane

1-3 progression versions for every advanced exercise

with videos so you can see exactly how to to find a modification that’s perfect for you!
Natacha Oceane

How to get the most out of your training

including rest periods, warming up, picking the right weight and more!

Access on AFLETE App

Everything you need to know & free sample workout!

About HOME.

Intense workouts designed to push you and make you look and feel more athletic with minimal equipment 💪
Natacha Oceane

10 weeks of programming

with 50 unique workouts: 4x 1 hour sessions + 1x 20 minute HIIT workout per week
Natacha Oceane

200+ videos

of every single exercise, including 1-3 easier variations for any advanced exercises
Natacha Oceane

How to get the most out of your workouts

including rest times, rest days & more
Natacha Oceane

Science-based nutrition fundamentals

on how to fuel properly for progress and incredible workouts

Access on AFLETE App

Previous HOME. programmes

Show previous HOME. programmes

Everything you need to know


About HOME. Zero

Get the most out of training with just your bodyweight to look and feel amazing! 🙌
Natacha Oceane

10 weeks of programming

with 50 unique workouts: 4x 50 minute sessions + 1x 15 minute HIIT workout per week
Natacha Oceane

200+ videos

of every single exercise, including 1-2 easier variations for any advanced exercises
Natacha Oceane

How to get the most out of your workouts

including rest times, rest days & more
Natacha Oceane

Science-based nutrition fundamentals

on how to fuel properly for progress and incredible workouts

Access on AFLETE App

Everything you need to know & free sample workout!

About HIIT.

A carefully designed guide built to get your sweat going in less than 25 minutes, with workouts that’ll push you no matter how many times you’ve taken them on before!
Natacha Oceane

45 intense HIIT workouts

for a big burn whether you’re in the gym or out of it.
Natacha Oceane

115 videos

of me showing correct form for every exercise.
Natacha Oceane

How to get the most out of HIIT training

summed up in an ebook with every HIIT. guide, covering how to have the best HIIT workouts and more!
Natacha Oceane

1-2 progressions for any advanced exercise

to make sure there’s always an easier version if you’re still building up!

Access on AFLETE App

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