Natalia Dyer Workout



The workout we have come up with today to post is the Natalia Dyer Workout! This one is inspired by the physique that Natalia Dyer has built and maintained during her career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Natalia Dyer Stats:

Height: 5’4
Weight: (approximate) 108 lbs
(Information retrieved from Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Natalia Dyer Workout:

Training Volume:

2-4 days a week + activity


I’m going to program you an upper body day and a lower body day.  You can use these once or twice a week each, or simply stick to utilizing my activity suggestions that I also provide to get in shape like Natalia Dyer.  Make sure to track your daily activity regardless of your bonus “good sweat” training.

**This is a good beginner workout routine.  “A good sweat” to Dyer may also mean things like yoga, Pilates, and more; which I’ll include in the activity recommendations as well.**

Natalia Dyer Workout: Upper Body Split

Warm Up:

15 min bike


Seated Arnold Press


Pulldown Machine


Chest Press Machine


Tricep Cable Kickbacks


Standing EZ Bar Curls


Natalia Dyer Workout: Lower Body Split

Warm Up:

15 min bike


Back Squat


Hamstring Kickbacks


Leg Extensions


Glute Bridges


Dumbbell Deadlifts


Natalia Dyer Workout: Recommended Activity Tracking and “Good Sweat” Having!

This section is more than likely what Natalia Dyer does more often than not.

First and foremost we’ll start by tracking your daily activity.

Make sure you’re getting at least 10,000 steps in every single day.

On top of that, here are some great ways to get active:

  • Pilates Class
  • Spin Class
  • Hiking
  • Sports (Tennis, Soccer, etc.)

Become An Unorthodox Training Member Today:

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The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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