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,

The PERFECT Home Workout (Sets and Reps Included)

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. 

The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.

This perfect home workout consists of not one but two complete total body workouts. 

The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer. 

 This workout for home is going to allow you to hit your total body in under one hour.

With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere. 

These patterns are broken down below and the exercises included in each are shown.

Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.

Here is how to construct the perfect home total body workout 

A:

1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats 

 2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (long head contracted) OR Knee Cobra Pushups 

3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (jump from higher position if more beginner) 

4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls 

5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Reverse Corkscrews
Black Widow Knee Slides
Levitation Crunches 

6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Angels and Devils

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

Here is how to construct the perfect home workout B:

HINGE / POSTERIOR x 3 ROUNDS
Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks

LUNGE / ANTERIOR x 3 ROUNDS
Alt. 

Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps

UPPER PUSH x 3 ROUNDS
Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Side Lateral Raises (from knees for beginners)
Tricep BW Extensions (long head stretch)

UPPER PULL x 3 ROUNDS
Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows

ABS x 2 ROUNDS
Ab Halos
V-Up Tucks
Sit-Up Elbow Thrusts

CORRECTIVE x 2 ROUNDS
Reverse Hypers

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

 If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required.

 Build muscle at home in just 6 short weeks.

For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

Build Muscle in 90 Days - http://athleanx.com/x/my-workouts
Subscribe to this channel here - http://youtube.com/user/jdcav24

20 MIN HOME HIIT WORKOUT // No equipment, no noise, no impact

A no equipment, no noise, no impact 20 minute fat burning HIIT workout you can do anywhere and follow 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 HIIT workout: each exercise is performed for 30s and followed by 30s rest. It's a circuit of 5 exercises, repeated 4 times!

1. Prisoner side to side squats
2. Explosive halo slam
3. Single leg body saw crunch
4. Alternating knee strikes
5. Lateral bears + kneel-to-squat

x4 or as many rounds as you like!

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

30 Minute HIIT Cardio Workout + Abs At Home - With Warmup | SELF

A 30 minute HIIT cardio and abs no-equipment workout with a warm up. In this routine, you’ll keep moving for a full four minutes through cardio moves like pop squats, scissor steps, and jumping jacks—then finish each round with a 60 second plank.

MY GUT HEALTH TIPS | Flat Tummy, Bloating, Better Digestion | Annie Jaffrey

HEALTHY SKIN TIPS: diet + nutrition tips for clearer skin (science-backed)

Healthy skin comes from within. In this video, which is the first part of a two-part healthy skin series, I will talk about specific nutrition and diet tips for healthy skin. 



These are tips I follow personally and they are all science-backed as well.

I hope these tips help you achieve clearer, glowing and more radiant skin. If you have any major skin issues though such as eczema, psoriasis, etc. it is always a good idea with work with both a dermatologist and an integrative medicine practitioner to get to the root of the issue. 



The tips in this video are geared towards reducing acne, breakouts and skin redness as well as reducing the signs of premature aging.

// This video is the first installment of the healthy skin series. The second installment will focus on lifestyle and skincare tips for healthier skin. //

If you have any healthy skin tips to share, let me know in the comments below! 



Thanks for sharing :).

If you liked this video, you should subscribe! I make videos every week.


To good health!

Ria

HOW TO IMPLEMENT A HEALTHY LIFESTYLE | Setting Habits & Wellness Goals

Get Your Life Together For Good
7 Steps To Start Living Your Best Life Yet Covering All Dimensions Of Wellness

Daily Mantras: https://amzn.to/2MwJ805
Intellectual Devotional: https://amzn.to/2x9H2yo

 
1. Check in mentally 

2. Give up bad habits to create way for the new 

3. Set a goal of walking at least 10,000 steps a day 

4. Fuel your body with movement and whole plant based foods 

5. Learn something new every day to exercise the brain 

6. Nightly cleanup mentally and physically 

7. Keep the 8 Dimensions of Wellness in check
- Emotional
- Spiritual
- Intellectual
- Physical
- Environmental
- Financial
- Occupational
- Social