20 MIN FULL BODY HOME WORKOUT // No Equipment, No Noise

The 20 minute HOME workout: each exercise is performed for 45s and followed by 15s rest. The 20 exercises are listed below!

1. Invisible ball slams
2. Squat tap backs
3. Side plank extensions
4. Kneel to squat
5. Chameleon to plank
6. Lunge to knee drive twist
7. Opposite knee + toe touches
8. Assisted asymmetric push-ups
9. Pike to kick sit
10. Crab hip thrust
11. Reverse plank marches
12. Single leg hip lifts
13. Squat to calf raise
14. Lying hyperextensions
15. Back and forth bear crawls
16. Diagonal split squats
17. Alternating pivot squats
18. Spider plank extensions
19. Opposite extensions plank taps
20. Russian bicycle twists

Cool down for 5-10mins with some light stretching (:

MUSIC:

🎵"The Weeknd - Heartless (rogertunes Remix)"

🎵 Post Malone - Hollywood's Bleeding (BLKCUBE Remix) [No Copyright Music]

🎵 Travis Scott - Highest in the Room Remix

OUTFIT:

This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave 😘

#fullbody #home #workout #withme

[natachaoceane]

Hey my friends! The music changes in the middle of this video for 2 minutes so that I could take out all of the adverts that the music labels inserted into my video, so that you could follow it without interruptions! That’s also why you won’t hear the countdown timers for 2 minutes but it means you get to follow without any ads! ♥️

[Sundd]

This workout really checked my understanding of how long 20 minutes actually is

[lkm]

I love how each exercise is different! Whenever workouts are in sets I lose motivation to do the same exact exercises over and over again 😅

[ashleyhenriquez]

You just knew we needed this in quarantine 😓

[Yeahful]

Natacha: it's okay to take longer rest time
Me: 2 days it is

[sschiete]

I've lost 11 pounds in 2 months by doing these exercises, watching my food portions, and adding vegetables into my diet.

[GlamsUnknown]

I don't think influencers like her are just yet aware of how important they are to keep people sane in their quarantine. Thank you ❤️

[misticcat]

"No noise" omg this is the first home workout video that acknowledges that people have neighbors. Thank you sooo much!
I'm so excited for this :D
I finally won't feel bad for working out at 6am! 🙏

[earthlyanna]

See, it *says* no noise, but I find it extremely noisy whenever I fall over in the middle of the workout

[noemix]

"if you have more fuel in the tank you can go on and do another round" that was really sweet of you to think that I could handle the hell twice 😂😂😂

[aishahammuda]

When she said : choose you’re favourite exercises from the workout

I choose the 15 second breaks 😂

[noelleirina]

Is anyone else intimidated to try her workouts because she performs all the moves with such precision and athletic perfection? 😱😱

[eleanorgoad]

I was literally just thinking today about how useful it would be for you to make another home workout video right now given that all my gyms have shut shop but looks like my girl was already on it!! Thanks hun, keeping me sane once again

[matildadegaard]

I’ve been on a fitness journey for 3 years now, started when I was 13-14 years old weighing 202lbs/92 kilos, which is not good for a 13 year old. So I started working out and cutting out overly sugar things such as soda and candy. Instead I switched it out to frozen grapes with lime to get the sour flavor of my fave candy and dark chocolate for the sweet chocolaty flavor. Im glad to say I haven’t drank Coca Cola since 2017 and don’t plan to either. But that’s besides the point. I’m now 17 and I weigh 162 pounds and I’m 5’11/181 cm. So I’m in good shape now. But in my 3 years of working out, no exercise has made me feel this good afterwards. Don’t know what it is but I just feel so accomplished and so good after doing this. You’re an angel in disguise Natacha. Definitely my new favorite fitness YouTuber!!

Edit: Just wanted to say that this exercise has made my glutes and abs POP. Not even kidding. My butt wasn’t the smallest before but it wasn’t lifted or sculpted at all, but now my butt is literally round. My line going down my abs has also become more defined, as well as the top abs are starting to show as well. Ive been doing this exercise for a week now, can only imagine what happens if I stay consistent.

[tessav]

A few months ago I couldn't finish the workout. Okay I could but with a lot of cheating. Now I'm working out with a pt once a week and I finished this workout twice. The second round I didn't do everything the whole 45seconds but I made it to the finish! Thank you so much for showing me how strong I got

[dunjae.]

Exercises:
1. Invisible ball slams
2. Squat tap backs
3. Side plank extensions
4. Kneel to squat
5. Chameleon to plank
6. Lunge to knee drive twist
7. Opposite knee + toe touches
8. Assisted asymmetric push-ups
9. Pike to kick sit
10. Crab hip thrust
11. Reverse plank marches
12. Single leg hip lifts
13. Squat to calf raise
14. Lying hyperextensions
15. Back and forth bear crawls
16. Diagonal split squats
17. Alternating pivot squats
18. Spider plank extensions
19. Opposite extensions plank taps
20. Russian bicycle twists
Stay alive friends! 🌻

[karolinepalaciosjrgensen]

TMI: I was so bloated before this, and I can gladly confirm that I farted throughout the whole workout, so relieved (and drenched in sweat) now

[anaquintela]

1. Invisible ball slams 01:26
2. Squat tap backs 02:25
3. Side plank extensions 03:23
4. Kneel to squat 04:23
5. Chameleon to plank 05:23
6. Lunge to knee drive twist 06:24
7. Opposite knee + toe touches 07:22
8. Assisted asymmetric push-ups 08:23
9. Pike to kick sit 09:23
10. Crab hip thrust 10:24
11. Reverse plank marches 11:23
12. Single leg hip lifts 12:22
13. Squat to calf raise 13:24
14. Lying hyperextensions 14:23
15. Back and forth bear crawls 15:24
16. Diagonal split squats 16:24
17. Alternating pivot squats 17:24
18. Spider plank extensions 18:23
19. Opposite extensions plank taps 19:24
20. Russian bicycle twists 20:23

[crystinanna]

If you only have 20 minutes, this is PERFECT! I've done TONS of YouTube fitness vids and this girl is great. She actually EATS food, enjoys treats, and just MOVES and has fun! So many good, creative movements and a truly someone who has a healthy lifestyle perspective. ;)

[cheergirlmsa]

Natacha when the bell rings: * finishes rep *
Me when the bell rings: * immediately collapses *