what's up guys this is Nate Bower from Nate Bower fitness and this is the ultimate 20 minute
in-home full body workout all you'll need is a couple dumbbells I'm using 20 pounds if you
feel like those are too light grabs a little bit heavier they're too heavy grab something
a little bit lighter need a little bit of space and that's it guys we're gonna work
a whole lot of muscle groups and really shred this 20 minute in-home full-body workout first
things first we're going to a warm-up ten push-ups let's get it poppin guys one two
three keep going on that pace until we get to ten this work was gonna happen fast ten whole
15 seconds it's gonna be a fast paced workout bring it a whole bunch of stuff done go go
buy no time all right hold that six push-ups two three four five six whole position ten seconds I
want you to flex your triceps your abs keep your hips nice and steady keep that chin
neutral three push-ups one two three hold position ten seconds it's your neutral fire
up chest triceps and ads let's go into squats ten reps drop the hips below the knees one two
three four five six we'll show you different angle here seven eight nine hips fourth top
and then hold the squat position right here ten seconds I want you to flex your quads or
moves think about pulling your feet together through the floor creating tense between the
inside corners of your feet high 10 reps two points squats three four five six seven
eight nine and ten well done let's switch into forward lunges we're going to alternate for these
a row for 20 that's one two three four this is the same consistency throughout your reps
keep moving 10 eleven
keep drawing
just a couple more
all right from here go back in the squats ate rats one two
four five six number dropping a hipbones below the knees all right see that ankle
change you can see the difference here number eight let's go move into forward
lunges again 12 reps one two alternate those legs three drop the knees one inch from the
ground of the man just keep moving you get to those twelve reps drop that back knee
very good you guys ready let's get this come on first set grab those weights right
through to prone rows to push ups for six sets I so one two prone rows hands to the
side two push-ups knees never touch back in the musician one one two hands inside two push-ups
one to remember the hips do not move on this guy's prone rows 1 2 hands side to push ups
one two very good back on one to hand to the side two push-ups one two keep going
keep moving
success in total give me one more guys come on one two heads to the side abs are tight knees
never touch one two well done we're going into kneeling get ups six reps reps per side hold
that way next touch of the body squeeze the back throw that leg forward stand nice and controlled
and to remember try not to use the back leg to help you stand put all the pressure on that front
leg three is gonna drag the foot across as you stand for noticin try these control as possible
everything is controlled I'm using my glutes my quads my abs cuz it in a nice strong position
focusing on squeezing my scalp is in the back and then number six is right here and
I run switch sides alright so the opposite leg comes forward same deal guys nice and
control control it reset back to the original position and let's go again as you go through
this workout over and over you're realize you're set to adapt to this you get balanced becomes
much better your strength and ability just then of course the weight will eventually go heavier
and remember guys as you're doing these if you
feel like you can use a weight at all on this is difficult drop the weight
and then just gradually work your way up to something heavier last one right here
back into a neutral position number one half kneeling bicep curl shoulder press
six reps per side patrol the hips flex the ABS to
three so you really see I'm trying to control my pelvis with mine with obviously with my glutes
and my abs try to extend those weights up putting no pressure on my neck whatsoever
give me one more and switch here we go one control leg and lift two
three four five and six amazing.i let's bring it up to our feet by moving a squat press go one two
three four yes these are quick transitions five and six very good using your leg there push those
weights up deadlift six reps one two three four work on that nice deep hip hinge about 20 degrees
bend through the legs well done we're moving to happy only bicep curls again this is number one
great transition guys let's get it done to control everything three don't stress to the neck the head
neutral for squeeze the back as well five add your strong hips are strong and six let's switch it up
there's one in the morning nice and steady two three four and five and six last one right here
nicely done guys come on keep it moving we're moving a squat press again six reps go get it
come on use the legs to power those weights through boom to push into the floor accelerate
push push and six move it into deadlifts six reps per side keep your shoulders nice and strong in
place don't let them dip towards the floor keep the shoulders lock work on a nice deep hip hinge
let's switch it up six on the other side let's go
walk in the shoulders those hamstrings glutes core strong through the back
all right nicely done guys let's move it down to the ground rose mountain climbers
push out so doing two each for six sets I let's go row one two mountain climber one
two push-ups one two again knees are up in here all the time guys they do it a touch
two rows to mountain climbers two and then push ups one and two let's go again Rose
push-ups very good rose mountain climbers
push-ups
alright rose almost there mountain climbers and push-ups
nicely done got those out of the way let's go squat press against
six reps you know what to do power to the floor
six wraps done squat hole ten seconds drop the hips down hold them in position hold a nice deep
squat press the elbows on the knees and just hold that weight there once we're done this ten seconds
we're moving at 12 push press in a squat position here 1 2 3 4 7 8 9 10 11 and 12 good we're into a
bridge position heels are now buttons up all the shoulder blades are touching - give me 6 crushers
too fast transitions guys 3 & 4 5 & 6 well done press it up one two key that bridge position 3
4 5 abs and glutes are tight 6 from here hold press up in March the six five four three two
and one let's go marching skull crusher let's do it one six reps two three four five and six well
done guys loving it let's move into squat press six reps come on let's get it your legs are tired
now your shoulders start to feel this let's go push one two three four use everything guys five
rest the neck six very good we're gonna single leg deadlift six per side let's go one slow descent
power up two three four lock in the shoulders get a nice hip hinge and six I switch it up
one
to
three four
and six all right guys good let's go back down to the floor kneeling
get up six per side you know the deal let's go get your six reps in
I have to switch it up one remember control everything to back down the
original position three just a couple left guys come on
by okay give me one more four six well done I will into a bridge position heels are now
bumming up on their shoulder blades touching SYNC skull Crusher's too fast transitions guys
three and four five and six 12 done mess it up one to keep that bridge position three four five
abs and glutes are tight six from here hold the press up and March for six five four three two
and one it's called marching skull crushers let's do it one six reps two three four five
and six well done guys we are almost there just a couple minutes left take those weights chuck
them to the side we're moving to intervals eight sets guys reverse skaters forward hops
and Burpee tuck jumps let's go non-stop let's go get four reverses two hops one two four talk
jumps one two three four reset go get one done one two three four pop it up twice for Burpee
Chuck Jones one two when we want max intensity here there is no rest three four two down let's
go reverse it one two three four pop it up one two chuck it out come on this is to stick the
landing on your four here go back into it three done come on push you're gonna want to stop here
but keep moving you can't stop let's go one more stick the landing let's go back for done two hops
let's go fer beat up John come on drive the knees one two three come on four very good reverse it
get up there to ops get back down up let's go one two come on got it stick it let's go bring
it back six done two hops get up there Berbatov Jones come on come on stick the landing seven
done come on guys one last set get up there to ops come on bang it out here high as you possibly can
one you can see the finish line let's go one more done amazing work guys thank you for joining me in
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