20 MINUTE FULL BODY HOME WORKOUT! No Equipment, No Noise!

A brand new no equipment, no noise 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 10 exercises are listed below and we repeat it twice!

I personally use the first exercise (rocket launches) 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=GLA2h... 



1. Rocket launches 

2. Bob and weave 

3. Chameleon to bear crunch 

4. Tricep extension to crab reach 

5. Double rhino to squat 

6. Extended crab knee drives 

7. Standing superman fly 

8. Assisted push-up transfers 

9. Short stride pulsing lunges 

10. Lateral crabs with knee touches

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

MUSIC:

🎵”Anders - On me”
https://www.youtube.com/watch?v=j6ZEN...

🎵” Avicii - SOS ft. Aloe Blacc (Elephants Everywhere Remix)”
https://www.youtube.com/watch?v=USGnl...

🎵 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 ❤️)

OUTFIT:

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,