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

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A no equipment, no noise, no space 20 minute home workout you can do anywhere and follow-along easily 🙏 My new HOME. programme with 50 unique workouts + nutrition approved by a world-leading expert behind British Olympic athletes is now LIVE at www.natachaoceane.com 🥇♥️

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

I personally use the first exercise (invisible ball slams) as a full body warm up but if you’d like to warm up some more beforehand, then go check out my warm up video: https://www.youtube.com/watch?v=GLA2hFv24ww&t=3s

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 (:


🎵”The Weeknd – Heartless (rogertunes Remix)”

🎵 Post Malone – Hollywood’s Bleeding (BLKCUBE Remix) [No Copyright Music]

🎵 Travis Scott – Highest in the Room Remix

🎵 All others songs are from epidemic sounds! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)


Most of my gym outfits are from Gymshark, this is the new camo seamless colour 🦈: https://gym.sh/Shop-Natacha-Oceane2
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

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Natacha Océane says:

🥇🥇 Renee McGregor has just agreed to creating a brand new HOME. training and nutrition programme so in the next couple of weeks I will be bringing you the programme you deserve, approved by the very, very best in the world 🎉 I'll be working around the clock to get it in your hands as soon as humanly possible and I'll be throwing on a big fat discount available to everyone while we get through this together 💛

More workout and fun videos are coming too! ♥️ Stay strong together, I love you!

마랴 says:

6mins in….I feel like I would walk like a new born Bambi after this workout..

+15mins…My breath is so heavy, I’m afraid my parents might hear me from the living room and think that I’m watching porn.

Kate Lightstone / Indigo Instinct says:

would love more hiit workouts!! you're my favourite on youtube 🙂

deni0789 dfgh says:


Amanda Bailey says:

Me and the mom absolutely love this she tapped out halfway but all in all, it was a solid work out 😅💪🏽

Muhammad Yonus says:

Too Intense, I shall give it a try

Anastasia Petrova says:

Hi Natacha, loved the workout, thank you! What mike do you use in the beginning?

wanttoloveasitis says:

Great workout ♥️

Linda Yarfi says:

All I'm thinking about is my wrist (both)in this workout. It hurts!😨

Raian manla says:

I love those videos, they make me feel so energized afterward. You need to do more of these! Love u so much!! <3 <3

Dannah Rodriguez says:

I hope you will post more of these home no noise workouts! It works perfectly so I can wake up earlier than my family, get a workout in and start my day without bothering anyone. Maybe one with a pair of dumbbells next time!? You’re amazing girl! 🤩

Jenelyn Sabando says:

Thanks for the vid.😊 I really enjoyed watching this video. 😊

Lya says:

Can't wait to feel this tomorrow. Good thing my building has an elevator

john cena says:

You are so sexy and hot. Nice video, you have stolen my heart.

Ree N says:

Thanks for the workout 😄 just starting getting back into it this is perfect!

Annabel Harrison says:

Your workouts are amazing. I love that their is no jumping to. And its not just abbs or just legs. Its everything thank you so much. I have a very slow matiblasim so I have to work out and sports are canclled so its a little hard to stay in shape from being a althlete. Thank you so much for this

giohummer1 says:

The Best home workout is sex… Nothing else

Ellen Gee says:

Omg I'm only half way through and my wrists are dying!! (the rest of my body is dying too, but man my wrists are angry!)

Salima Shariff says:

Amazing workout!!!!

Alisha says:

My wrists always hurt, I believe I may be doing something wrong. Any tips?

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