2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT // No Equipment | Pamela Reif

  • Am Vor 3 years

    Pamela ReifPamela Reif

    Werbung // This is the workout that I did on stage at the FIBO Convention this year. The people there loved it so much that I decided to film & publish it here as well ♥︎

    Targets abs & glutes and is also perfect for people suffering form pain in there knees. No squats or lunges involved!

    1ST PART: similar to my 10min Sixpack Workout :) trains your abs from all angles. Also really focussing on lower abs & obliques here!
    2ND PART: combination of ab & booty exercises.
    3RD PART: ultimate booty burnout!!! Think about your booty muscles all the time to have the best mind-muscle connection. This is extremely knee friendly and doesn't involve any work of your quads. So we only get booty & hamstring gains right here :)

    You don't need any equipment or weights. The video is in full length which means you can just follow whatever I’m doing. There are two 1min rests in between. If you need to pause longer - feel free to do so. If you don't need a break - skip them!

    I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Plank, Core, Whole Body & Booty Workouts ♥︎

    ➞ Instagram instagram.com/pamela_rf/
    ➞ Food Account instagram.com/pamgoesnuts/

    VIDEO, CUT & EDIT: Emrah Bayka
    instagram.com/emrahbayka/
    emrahbayka@gmail.com

    MUSIC by Epidemic Sound
    www.epidemicsound.com

    CONTACT ME (business inquires):
    pamela_reif@icloud.com

    Disclaimer:
    When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

Rebecca-Louise
Rebecca-Louise

Fantastic workout - brilliant sequence of moves to really burn that belly! 😍

Vor 3 years
Ava Seiler
Ava Seiler

Now i know this is a good work out seeing rebecca louis doing it too!!!😂😂💗

Vor 6 Monate
the hell and the holy water
the hell and the holy water

How long it will take to have a spot belly?

Vor 10 Monate
Cecilia Khoo
Cecilia Khoo

@Lorelai Hamm me🎃

Vor year
littlemidget
littlemidget

@Lorelai Hamm sameee. I fell in love with pilates and then carried on with low carb diet and IF 17-7.. now on 2nd lockdown in England I'm doing 1000 rope jumping a day plus the abs workout. Going to try this workout today 💪

Vor year
Liefsrenee
Liefsrenee

@Lorelai Hamm same!! 🙌🏼 i totally changed my life and food style during thuis quarantaine and im soooooo happy with the results🙌🏼

Vor year
My comments And More
My comments And More

respect to everyone who can do this without a break.

Vor year
Glossysunnyシ
Glossysunnyシ

Did this without breaks

Vor 10 Tage
Nightfall
Nightfall

Im doing these in my bed at 3am

Vor Monat
Laury Leigh
Laury Leigh

you’ll get there, persistence is key ❤️

Vor 3 Monate
Владислава Таранова
Владислава Таранова

Спасибо большое за ваши тренировки! Россия на связи)

Vor 4 Monate
Elisa Madeddu
Elisa Madeddu

I think only people who have really defined muscles in those arias can do it without a break.

Vor 4 Monate
Shirley J
Shirley J

Pamela - switches moves within a blink of an eye Me (20 seconds into the exercise) - still trying to get in the right position 😂

Vor year
Amy Deal
Amy Deal

Same here

Vor 4 Monate
zay
zay

🤣🤣🤣🤣🤣SAMEEEEE

Vor 9 Monate
Anne Tiki
Anne Tiki

my storyline since i found her channel

Vor year
Adam Mahmud
Adam Mahmud

yeah me too lol

Vor year
shayeee
shayeee

this is so hard but i’m tired of crying about my body

Vor year
Les P
Les P

Give yourself some credits completing it!it’s a hard core workout 🏋️‍♀️.

Vor 5 Monate
Sahaja Samarasa
Sahaja Samarasa

Love that attitude!

Vor 8 Monate
Deren Serwan
Deren Serwan

Hey you!! I used had the same mindset but it's not good no workout cuz you wanna have a more beautifull body! :( stop saying that cuz ur not gonna enjoy working out! Workout for ur health and ur happines then u will even enjoy the pain i promise!💘 and you are beautifull don't forget it!

Vor 8 Monate
Saily
Saily

How's it going girl?

Vor year
max
max

i FINALLY DID IT WITH NO BREAKS GUYS!!!JFDKSHFSKJH IM SO PROUD OF MYSELF

Vor year
Hans
Hans

I'm so freaking proud of u

Vor 7 Monate
Pipocaj
Pipocaj

Yass keep going

Vor 7 Monate
Aditi Jha
Aditi Jha

congratssss!!

Vor year
Chloe Birchfield
Chloe Birchfield

GREAT 👍🏼 keep going

Vor year
Lilly
Lilly

Wow! Great job! 🤩

Vor year
Im Cold Dre
Im Cold Dre

To the people who feel bad about not being able to do it right away. DUDE, SHE HAS A SUPER DEFINED SIX PACK. Cut yourself a break I'm sure you did great!

Vor 3 years
ashlyn w
ashlyn w

i needed this thank you

Vor 6 Monate
Sylvia Woitalla
Sylvia Woitalla

Thank you

Vor 10 Monate
Cristina Gil
Cristina Gil

Thank you

Vor year
Sophie Louise
Sophie Louise

planks and mountain climbers are the worst

Vor year
• Kaitlyn •
• Kaitlyn •

Okay this is really exciting and I don’t know who to tell so hype me up- but I can finally do leg lifts with my lower back touching the ground the whole time!!!!

Vor year
Joanna Müller
Joanna Müller

You dropped this👑

Vor Monat
Thavishta Mungur
Thavishta Mungur

Ahhhhhhh I'm still working on itttt!!!! Great job it's not tht easy 👍👍👍👍👍

Vor 4 Monate
Lilith Korst
Lilith Korst

Omg cool!🦋🐚🥀

Vor year
Kristal Novak
Kristal Novak

Wow girl!! So proud.

Vor year
Katie O Donovan
Katie O Donovan

Yesss queen im proud of you😍

Vor year
taytem
taytem

THIS WORKOUT WORKS SO SO SO WELL- This workout kickstarted my weight loss and because of Pamela- I’ve lost 30 pounds.

Vor year
urfavblen
urfavblen

AAAAA IM SO PROUDD

Vor 18 Tage
Olivia Scolaro
Olivia Scolaro

That’s incredible congrats 😊

Vor Monat
Erica
Erica

@taytem ohh thank you so much

Vor 6 Monate
taytem
taytem

currently on pamela’s 45 min sweaty plan and i’ve now lost 40 lbs from the beginning of my weight loss journey

Vor 6 Monate
taytem
taytem

@Erica this was like 2 years ago, but I think i did it every week day. This was just what i began my workout journey with, it’s what kickstarted it

Vor 6 Monate
Sage
Sage

ok can i mention i have been doing this for little over a week and wow. My stomach has gone down a lotttttt. my butt looks so round and flattering. My diet hasn’t changed much but i think for quicker results you should try to resist unhealthy foods. Every time i do this it makes me SWEAT! every single time. I also wanna day i don’t do the side planks so i skip straight to break and go from there. i’ll update soon because this is definitely my go to.

Vor year
kayxo
kayxo

I literally skip the side planks too bc I hate them sm ☠️

Vor 18 Tage
Theearlynovamber ;
Theearlynovamber ;

You noticed a big difference in 1 week? I’m going to Hawaii May 1st. I wonder if I do this everyday till then if I’ll be toned enough.. hmmm

Vor Monat
maddy g
maddy g

@Maitha will do! i just finished my workout (a few vids put together) but I will definitely try this! has it worked for you?

Vor year
Maitha
Maitha

@maddy g u need to try https://youtu.be/dp84Ylbbtw8 her work out is literally amazing

Vor year
maddy g
maddy g

has this worked i’ve been super out of it lately and want an effective routine

Vor year
just me
just me

"Flat Belly Round booty Workout" Me having a round belly and flat booty: *Aight, guess dis is for me*

Vor year
Riverspirit88
Riverspirit88

💜💜💜

Vor 6 Monate
Ishani Das
Ishani Das

😂😂

Vor 7 Monate
Rosie Posie
Rosie Posie

Truee😂😂

Vor 7 Monate
Aimee Golabek
Aimee Golabek

haha

Vor 8 Monate
D Chinju
D Chinju

Exactly lol

Vor 9 Monate
Manon LEFRANÇOIS
Manon LEFRANÇOIS

am I the only one who literally CANT do the frog kicks? like my body was like "nah don't have enough xp to do it rn"

Vor year
Petra Bublavá
Petra Bublavá

I put a small pillow under my hips because it hurts and feels uncomfortable without it so it´s easier to lift my legs :D

Vor 2 Monate
《Abrił》
《Abrił》

The reason is bc I just had a leg workout before this one😭

Vor 5 Monate
Twen van den Hurk
Twen van den Hurk

My lower back hurts from this, cant be good🥲

Vor 6 Monate
Wizard Russo
Wizard Russo

Exactly it was soooo hard, like my legs gave up on me😅

Vor 7 Monate
Kelsey Brazier
Kelsey Brazier

Yes I’ve been doing these fitter months and still cannot do frog kicks. My hips hurt way too bad and push into the ground. Like I can’t get enough leverage to actually work without hurting myself.

Vor 8 Monate
Lumichlle
Lumichlle

I think this is one of my absolute favorite workouts from Pamela :D I loove the burn! At first when I started her weekly workout plans, I really haated it (died. every. single. time.) and didn't know whether it was a love or hate relationship between me and Pam. But then, as I moved on, I learned to ENJOY the burn and started to loove the feeling of working out! I also feel so fresh afterwards! The beginning is always hard but I promise you, once you get into it, you can NOT back out!! Just endure the first few painful times and afterwards, it will be like a drug! Not gonna lie, I am so happy now. Love Pamela

Vor year
emm
emm

Does this routine work well?

Vor Monat
Laura Bainuan
Laura Bainuan

I just started her weekly plan ,and yes I'm on love hate relationship ship with her ,dyingg. . .

Vor year
Amanda Shu Yen
Amanda Shu Yen

I think my favourite workout in this routine was the break. What a killer!

Vor year
issy xox
issy xox

Right!! You really feel a burn 😌

Vor year
Christal Vila
Christal Vila

Checks my abs five minutes into the workout. Me to my *non* abs: Why can I feel you but not see you yet? 🤣😂😭 Thanks Pam for another amazing workout 💕

Vor year
Chelsi Berglund
Chelsi Berglund

I like how theres no bullshit in this. No talking. No intro. Just straight into the work out.

Vor 2 years
Lluvia Murillo
Lluvia Murillo

Yeah

Vor 2 years
Avalon Project Wildfire
Avalon Project Wildfire

@dry lemons As long as you aren't asking her to narrate while doing it! :o

Vor 2 years
dry lemons
dry lemons

I wish she narrated so I can do it along with the vid though

Vor 2 years
Sherie Emser
Sherie Emser

Agree

Vor 2 years
Ravy Ellah
Ravy Ellah

😂true though💯

Vor 2 years
clara woollven
clara woollven

everyone else during the break: drinking water and getting prepared for the next exercise me during the break: goes to look in the mirror to see if i have abs even though i know the answer

Vor year
Ingrida
Ingrida

same :DDD

Vor 28 Tage
Ri Sa
Ri Sa

Finally, after 5 months of following Pamela's workout schedules, i managed to do the 2in1 in 1 go, without any breaks for the first time. Never imagined i could do it, thank you Pamela 🥰

Vor year
FitnessPhreek
FitnessPhreek

This workout always leaves me feeling great. It’s really nice to be back after almost 3 months, really missed your workout Pamela. I’m back now and here to stay.

Vor year
Katie O
Katie O

just wanted to say that these workouts are helping me become my best self again and I always feel so good after!!

Vor year
Heather Nelsen
Heather Nelsen

love how she gets right into in, no intro needed!

Vor 3 years
Nick Bocanegra
Nick Bocanegra

Damn right

Vor 2 years
LilacManiac
LilacManiac

Yeees

Vor 2 years
charly1234
charly1234

@0923 herself i guesws

Vor 2 years
0923
0923

who's your picture of?

Vor 2 years
Sho Lx
Sho Lx

Heather Nelsen exi

Vor 3 years
Christine
Christine

Time stamps: 00:13 - Abs 11:05 - Abs and Butt combination 17:06 - Butt

Vor year
Zendiya
Zendiya

FAVORITE WORKIUT EVER!!! Almost a year straight , doing this once a week :)

Vor year
Ada
Ada

Ok, I don’t see many people posting their results in this comment section... so i will. I have been doing this workout for about maybe two months kinda inconsistently (like every other day) but I do see some definition in my abs! A lot more than before. Thank you, and I’ll update you guys when I have my abs before the years over😘 *Edit:* So it’s August twelve now, and when I flex I have a four pack😏 oh and my waist measurements are 25in Oh, if anyone wants an easy workout too, it’s mostly stretching but it works amazing for me, it’s also in korean, but idc, their workouts are always good. Here’s the video: https://youtu.be/h7cZIEcqB10

Vor year
fionacatherinexx
fionacatherinexx

Congrats to you!!!!!

Vor year
siomy copsesion
siomy copsesion

@Ada oh okay thanks!

Vor year
Ada
Ada

@siomy copsesion well I didn’t do it that that much, I did some of it but I definitely think it worked, my hips are now 36in idk what they were before but it was definitely less.

Vor year
Sofia
Sofia

@Ada 2 break days is good also!

Vor year
Verity C
Verity C

Much respect to this girl who can do it without breaks. Three minutes into the exercise, I already died and went to heaven! Did three minutes and watched the rest. :D

Vor 11 Monate
Nena 209
Nena 209

I just want to say: THANKS FOR THE BREAKS!!!

Vor 3 years
Nathalie
Nathalie

SAME HAHAHAHA I THOUGHT THERE IS BUT THERE’S EFFIN’ NONE LIKE IT’S SO TIRING 🤦🏻‍♀️😭

Vor 2 years
Katie Hearne
Katie Hearne

FOR REAL💯

Vor 3 years
nicky
nicky

Actually when is the brakes it’s been 8 minutes 🥵

Vor 3 years
nicky
nicky

I need a brake every exercise 😂

Vor 3 years
Just Whitney
Just Whitney

I know!!!! Like what the fuck.

Vor 3 years
v
v

Writing these for myself as I couldn't find it in the comment section.. Already preparing for 19th feb's workout hehe (45 min sweaty lezzgoo) (30 sec each) Crunch with leg lift Bicycle Crunch Reverse Crunch Leg Lift Jack Knife Flutter kicks Scissor Kicks Reverse Crunch Heel Touches Russian Twist Cross Crunch Cross Reach (R) Cross Reach (L) Reverse Crunch Roll In Bicycle Crunch Side plank pull (L) Side Plank Hold Side plank pull (R) Side Plank Hold BREAK Woohoooooo One leg glute bridge (R) Mountain Climbers One leg glute bridge (L) Cross Spider Plank Mountain Climber Glute Bridge Close Glute Bridge One leg glute bridge (R) One leg glute bridge (L) Mountain Climbers BREAK Alternating Frog kicks Frog kicks Booty flutter kicks Booty toe taps Straight leg circles (R) Straight leg circles (L) Frog kicks Booty flutter kicks Booty toe taps Hold WELL DONE aahhh Good luckk to anyone doing this workout.. Don't give upp .. remember you are getting better every day!!

Vor year
M S
M S

🤧

Vor year
baho can
baho can

A

Vor year
Tessa Thorne
Tessa Thorne

MARRY ME PLEASE

Vor year
Mürri Mirschka
Mürri Mirschka

Thank uuu💪💞💞

Vor year
khameelahm
khameelahm

I've been looking for something and this is it, i feel worked and I can see exactly where the progress will be as long as I stick to it! Thank you Pamela, I think you are about to make my summer!

Vor year
SHAZRA NISAR 341 E
SHAZRA NISAR 341 E

I literally took a small break after every exercise 😂 but I'm still goin' on! ❤️ Love these workouts. 😍

Vor year
Kathleen Gartelmann
Kathleen Gartelmann

OMG I did it! 58 and getting in shape for summer and shorts. Great workout. Love Pam! Thank you for helping others

Vor year
Vanessa Lang
Vanessa Lang

Right I’ve been doing this for a month or so with two other similar ab and butt workouts usually 5-6 times a week with two of the workout vids a day (different ones), and I’m SHOCKED. Like I didn’t believe other people saying they saw a huge difference but my butt is so plump and full now. Like it has a nice shape, and before it was square and gross. Keep going, this does work, just be a bit patient!!

Vor 3 years
Pineapple Queen
Pineapple Queen

Commenting to bookmark

Vor 4 Monate
Laura
Laura

Kate Cobain for me as well:))

Vor 2 years
Kate Cobain
Kate Cobain

any way you can send me an outline of what ur schedule was?

Vor 2 years
sarathebest
sarathebest

Who’s also here for week 7 of 2021? We got this friends! PS: who remembers may when we were all struggling so much. Think about that time and then you will see your progress!

Vor year
deekhn
deekhn

Looking forward to every week!!

Vor year
Alison Díaz
Alison Díaz

I saw this video at the end of training and I only thought “this is going to be a rough day”. Actually it is.

Vor year
Private Private
Private Private

I’ve been doing this for 2 weeks n I’m tryna see if this actually works

Vor year
Sanny 07
Sanny 07

I'm right here!! And fcking motivated to do this! We got this!

Vor year
Geraldine Cave
Geraldine Cave

I really see results with this workout. Thanks Pamela!

Vor year
Husna Hanga
Husna Hanga

Really enjoyed this workout, just enough of cardio and toning. For a 22 minute workout I thought it was really well done and efficient! Thank you!

Vor year
Katie Bosler
Katie Bosler

Really good workout! I've done this a few times this week and already notice my abs and core getting stronger! Still pouring sweat by the end though :'D also this is the first music in a workout video I actually enjoy!

Vor year
Alice Jones
Alice Jones

Does anyone’s else’s neck hurt when doing some of these? 😂

Vor 2 years
Melissa Graves
Melissa Graves

Yes

Vor 2 Tage
Krutika Naik
Krutika Naik

@Alina Mesquita thank you. It did helped me

Vor year
Lia Unterberger
Lia Unterberger

Alice Jones every time!!

Vor 2 years
Holly Keep
Holly Keep

with the left and right crunches

Vor 2 years
Holly Keep
Holly Keep

ye hurts so bad

Vor 2 years
Filippa. gst
Filippa. gst

Omg I’m crying I’m so PROUD of myself! I finally did it after 5 weeks I didn’t need a extra break or skipped any exercises! IM SO PROUD! When I started doing this work out 5 weeks ago I cried because I had to take a break so often and now omg happy tears in my eyes! You can do it too. I only „cheated“ two times: I did the side planks easier (on my knees) because that is the hardest exercise for me and one time I had to quit the mountain climbers 10 secs earlier. I will still work on that and challenge my body but I’m already so proud of me! Don’t give up and keep challenging your body, I guarantee you, finishing the workout without breaks is the best feeling ever❤️❤️❤️❤️😁😁🎉🎉

Vor year
Julia Avila
Julia Avila

I literally just inhaled my own sweat

Vor year
pness luvr
pness luvr

69 like for u❤️

Vor year
*you are now blocked*
*you are now blocked*

Julia Avila now this....is epic

Vor year
Phelost
Phelost

That's happened to me too and I just stopped the workout I was doing to understand that I am a sweaty pig right now

Vor year
Klaudia
Klaudia

I'm doing this for a week now and I finally see improvements! Frog kicks were a pain for me but now my body formed some muscles there and boom able to pull them up! I also found some beginner friendly back workouts and hope that they will help me also! Thanks for doing this and looking so absolutely good at it that the own determination gets boosted! I even lost 2.5 lbs ;D

Vor year
Klaudia
Klaudia

@hello yes I did! But the fifth day it wasn't the full video! Just the frog kicks and such. To really train it xD

Vor year
hello
hello

did u do it every day? :)

Vor year
Syayu Nurul
Syayu Nurul

Now i can do this exercise without break after doing this for 2months..im so happy😭😆😆

Vor year
Hanna
Hanna

I hope that Pam will never stop doing these workout plans 🥺 it’s so motivating to know that thousands of people are struggling with you every day😂🤪

Vor year
JC Life
JC Life

lolol yes we're all here with you lolol

Vor 11 Monate
Asra
Asra

Yeahhh! Even after quarantine

Vor year
karolcia 7884
karolcia 7884

Vor year
Tornie Sloman
Tornie Sloman

agree!!! 😊

Vor year
Melissa
Melissa

Totally agree!

Vor year
jenny
jenny

Pamela- thank you so much! I lost about 3 pounds doing your workouts for only 3 weeks! THANK YOU

Vor Monat
Anne l
Anne l

2 years ago i did a lot of ab workout especially Pamela! This was one of the videos that i did and i loved it. I saw really good results from my stomach and little bit of my butt! unfortunately i’ve gained ALOT OF WEIGHT during quarantine up until now. Im 15 and weight around 176-185 and i’m 5’4. I’m so tried of looking like this so i will be trying this workout with another ab/cardio/butt~waist workouts. I’ll be back in a few weeks!

Vor year
Hadis Rezai - SA21b
Hadis Rezai - SA21b

do you still do the exercise?

Vor 4 Monate
Ella M
Ella M

Am I the only one who just can't do side plank? It's not because it's exhausting it's just the fact that if I try I can't hold and fall down.

Vor year
dollarstoremakeup
dollarstoremakeup

@Malin Reinicke thank youu

Vor 10 Monate
Choco Boco
Choco Boco

It's hard for me too, my arms just constantly shake

Vor 11 Monate
Yus Yus
Yus Yus

I can learn you🙂

Vor year
Ani H
Ani H

Haha absolutely not! I did the side planks on the knees a couple of times and now after 3-4weeks I’m able to hold the side planks at least for 20-30sec, you get there girl!

Vor year
Angelica Cortinas
Angelica Cortinas

girl same lol

Vor year
Easter Mcgee
Easter Mcgee

Son unos de los TOPGIRLS.Uno Sun: ''Hotter'' Sugar: ''Sweeter'' Joonie: ''Cooler'' Yoongi: ''Butter'' Son unos de los mejores conciertos.#垃圾

Vor 2 Monate
feiitere
feiitere

hey guys, if you’re struggling with this workout, it’s okay to take breaks and it’s okay to not follow Pamela’s pace. she has done this for so long, it’s easy for her to do it. For e.g. you can take a 30s break every 4 exercises, u can also take a break after every exercise but you must focus on your form. take the exercises slow and steady and focus on your FORM. engage your core all the time and practice breathing properly. then, up your pace slowly! this will be more effective than mindlessly doing everything without engagement. remember, ab exercises focuses on form more! quality over quantity people! remember to add in HIIT/Cardio workouts to burn fats as well! Don’t do restrictive diets and instead, choose healthier alternatives. Yes, you need to be in a calorie deficit to lose weight, but if you were overeating before, control portion sizes and pick healthier foods. That will easily help you lose weight! Believe in yourself and push through :)

Vor year
Tina Zeilner
Tina Zeilner

My body actually started looking a lot better when I reduced HIIT and Cardio to a minimum. But I agree on the rest of the paragraph

Vor 9 Monate
Yingna Chen
Yingna Chen

Thank for your message very helpful

Vor year
Daria K.
Daria K.

super important!

Vor year
cristina marcut
cristina marcut

@Alyssa Ford yes! and it's great if you're a beginner.

Vor year
Tornie Sloman
Tornie Sloman

wow that was a long paragraph 😆😆

Vor year
Qianyi Luo
Qianyi Luo

I do this at least 4 days a week for more than one year now. It really works. It built me upper abs and a firm booty. It is a torture but my favorite workout 🏋️‍♀️

Vor year
pranavi reddy
pranavi reddy

You will do all workouts ? With same seconds or you will skip any of them

Vor 4 Monate
Nickala Meredith
Nickala Meredith

First day complete wow it really exhausting but I feel great😀🤸🏽‍♀️

Vor year
Ilaria
Ilaria

This is my favourite workout ever!!!!! The booty part is simply amazing!!!

Vor year
saumdance
saumdance

So, I'm going to share my experience with this workout routine.. I discovered this video when it was freshly posted. Since then I've been incorporating this routine here and there in my workout. Mostly I do this routine 2 times a week along with other things like 1 hour of cardio or dancing. Results: This workout is definitely very effective. Along with that, this workout makes me feel strong. Every part of my body feels intact (if you know what I mean..) Suggestion: 1) Don't overdo, you'll lose motivation 2) It is difficult routine to follow on, take step-by-step route. Do first part 1 day, 2nd part 2nd day, 3rd part 3rd day, then try to do 2 parts once, and gradually start doing whole thing. 3) Be consistent and eat right but don't starve. 4) Drink lots of water. Hope I could help you all.. Thankyou

Vor 11 Monate
Iluvuho3
Iluvuho3

Thanks for the advise!

Vor 6 Monate
Galabina Atanasova
Galabina Atanasova

Hey, just wanted to ask for advise. Is it enough to do this video and then like a little dancing to be effective? Like just this video no other workouts?

Vor 6 Monate
Jasmine Fausel Attard
Jasmine Fausel Attard

I love this comment section makes me feel less bad about the amount of breaks that I took

Vor year
C T
C T

I took a 20 minute break after each 2 exercise TwT

Vor year
ellah magumise
ellah magumise

Today is my first day let me give it 2 weeks

Vor year
Tanisha Guzman
Tanisha Guzman

Someone edited this video adding the breaks included.

Vor year
Liv Weinert
Liv Weinert

I doesn’t matter how many breaks you took in the end you did it. I’m proud of you

Vor year
오 마 dr. oma
오 마 dr. oma

Me: * finally enjoying the workout* Mountain climbers: I'm about to end this man's whole career

Vor year
Iris Höger
Iris Höger

And I thought the first workout of the challenge was hard - but after this one.. 😅 But I am feeling so energetic now!

Vor year
Christina Da Re
Christina Da Re

Hey Pamela! I love these exercises but made me realize my lower back muscles could probably use some love. Could you do a lower back exercise video?

Vor year
kevin gleeson
kevin gleeson

Tough workout but always love working out with you. Xx

Vor year
FinalFantasyFreak90
FinalFantasyFreak90

This woman is crazy!!! She powers through those workouts with only two small breaks and still looks as relaxed as if she's was reading a book, while I need a million breaks, sweat like a pig, breathe like Darth Vader and feel like dying! I like that her workout videos prove that she works really hard for that amazing body of hers and didn't get it all "for free"! Impressive!

Vor 2 years
S L
S L

Yeah keep going though, eventually you'll be able to do it all the way without breaks too. We all start somewhere, even Pam! This proves her dedication

Vor year
V
V

hahahahaha you had me at Darth Vader, i cant :D :D

Vor 2 years
Frank Klatt
Frank Klatt

Ayeza Ahmed no she doesn‘t! Watch her live videos and you‘ll see

Vor 2 years
Darrellisa Reese
Darrellisa Reese

I see Pamela Reif, this workout really helped to shape your body, I love 😍🤸🏽‍♀️✨

Vor year
Artistic Smile
Artistic Smile

Decided to do it for a week Will upload the updates regularly Day 1 : was like a dead bone Very difficult but Did it Day 2 : Did it!!! Difficult then yesterday Day 3: Did it Day 4: done!! Little easy Day 5: done Day6: done Day 7: done I can see the change But I want it more so lets do it for 1 week more!!!! Day 8: Done Day 9: Done Day 10: Done I saw great changes and I'm becoming more slimmer

Vor 8 Monate
Zariyah Soleil
Zariyah Soleil

hey.. this exercise might exhaust your muscles if you do it everyday. It is only applicable for twice ot thrice a week. not regularly.

Vor 7 Monate
Akan Shaw
Akan Shaw

That 'well done' after the workouts is what I live for tbh 👀

Vor year
michal bachar
michal bachar

Tnx for excellent training 💪

Vor year
Irene Yeon
Irene Yeon

I’m gonna be doing this workout everyday for two weeks and I’ll update here to keep me motivated Start: Monday, May 17th 116 lbs waist: 26.5 1) ✅ burnt like crazy and my lower back hurt a lot when I did the lying down butt stuff. It also cracked ALOT afterwards 😭 damm first day and I already see reasons why I shouldn’t do this but OH WELL IG 2) ✅ I HATEEEEE the mountain climbers SO FREAKING MUCH UGHHHSHS (oh also, my back didn’t crack as much today so that’s that :) 3) ✅ it felt much harder today for some reason and even sweated a little bit. 4) ✅ did it!! :) 5) ✅ I don’t see any significant change in my body yet... also, it burns like hell but the pain is short and you just gotta push through it! (Is what I learned) 6) ❌ I did another 10 minute ab workout instead... 7) ✅ done! I THINK it’s getting easier but idk lol. Already half finished!! One more week to go

Vor year
Purvika G
Purvika G

This was quite an impressive workout session with you Pam....😊😊😊

Vor year
könczey flóra
könczey flóra

awesome

Vor 6 Monate
Aleksandra van Berg
Aleksandra van Berg

All exercised I need in one video, back to the game. This one is great !!!

Vor 5 Monate
Yoanna Jia
Yoanna Jia

feels good after 30 mins stretching. thanks!

Vor year
Heidi Talvi
Heidi Talvi

super chill workout, very pleasant to do!

Vor year
cdheyy
cdheyy

İ literally did it without taking a break🤗🤗

Vor year
Ale dg
Ale dg

I noticed my body has changed thanks to this video, i did it twice a week for 1 month and wow, what a booty :p !! Thanks Pamela

Vor 11 Monate
rose lisergiche
rose lisergiche

soo here's the workout: 30 sec crunch with leg lift 30 sec bicycle crunch 30 sec reverse crunch 30 sec leg lift 30 sec jack knife 30 sec flutter kicks 30 sec scissors kicks 30 sec reverse crunch 30 sec heel touches 30 sec russian twist 30 sec cross crunch 30 sec cross reach (R) 30 sec cross reach (L) 20 sec reverse crunch 30 sec roll in 30 sec bicycle crunch 30 sec side plank pull (L) 30 sec side plank hold (L) 30 sec side plank pull (R) 30 sec side plank hold (R) 30 sec one leg glute bridge (R) 30 sec mountain climbers 30 sec one leg glute bridges (L) 30 sec cross spider plank 30 sec mountain climbers 30 sec glute bridge 30 sec close glute bridge 30 sec one leg glute bridge (R) 30 sec one leg glute bridge (L) 30 sec mountain climbers 30 sec alternating frog kicks 30 sec frog kicks 30 sec booty flutter kicks 30 sec booty toe taps 30 sec single leg circles (R) 30 sec single leg circles (L) 30 sec frog kicks 30 sec booty flutter kicks 30 sec booty toe taps 30 sec hold

Vor 2 years
Tanya Rossouw
Tanya Rossouw

@Karen Nicolas to see for how long with what we are going to die with🤣🤣🤣

Vor year
Karen Nicolas
Karen Nicolas

why do ppl needs these i’ve always wondered

Vor year
Veeah Cassiopeia
Veeah Cassiopeia

3 mountain climbers :,)

Vor year
Natalie Albert
Natalie Albert

love you for this.

Vor year
ath e
ath e

thankss!! ❤️

Vor year
Christinaki
Christinaki

If you see Pamela struggling through her own workouts then so can you! It's okay to take breaks,you're still burning. You're working hard to get through the whole video so I'm proud of you🤭❤

Vor year
Dina
Dina

i stopped working out for 3 weeks and oh my i forgot how tough this workout is

Vor year
mrs. G
mrs. G

Good morning & good workout! Thank you again Pamela!😍

Vor year
Fátima Henríquez
Fátima Henríquez

LOL, I´m actually round belly and flat booty ;/

Vor year
The Full Energy Channel
The Full Energy Channel

Really you can improve that booty if you do sumo squats with some 4KG dumbbells some of my students felt a big improvement when they tried my workout video

Vor year
selen ikan
selen ikan

same sis

Vor year
Shanila Safder
Shanila Safder

😂😂

Vor year
nikolstel
nikolstel

hahahahahhahaha love you!

Vor year
Aslı Kurtuluş
Aslı Kurtuluş

ı am sure that my neck is going to make more abs than my stomach after this

Vor 2 years
phoenix389
phoenix389

@Katie tnx for the tip!

Vor year
Betty Vašíčková
Betty Vašíčková

lmaooo samee

Vor year
Kajal Ajeet
Kajal Ajeet

😂😂😂😂 lol

Vor year
Barbara Wilson
Barbara Wilson

@Carolinapersonally I kept my head from trying to look at my tummy and made sure my upper back..like my shoulder blades were off the floor a little bit and my neck did not hurt. Hope it helps 😀

Vor year
Hana Osmani
Hana Osmani

I'm so proud of myself for choosing this video instead of cardio, im finally realizing that all workouts are good and I don't have and shouldn't jump around every day

Vor year
THE BIG SHOWCASE
THE BIG SHOWCASE

Very nice workout. Calm and effective.

Vor year
Masa Ceglar
Masa Ceglar

Thank you Pamela for sharing, I love your work out!

Vor year
İdil Didem Keskiner
İdil Didem Keskiner

I have been doing your Home workout plans since quarantine, I have never been this consistent about exercising and taking a good care of my body. You're amazing, thank you so much!!

Vor year
Julie Jiang
Julie Jiang

I just switched to Pamela from Chloe ting because her workouts weren’t working for me and all I thought during Pamela’s workouts was, “THE MUSIC IS DIFFERENT YASSSSSSS”

Vor year
Samavia Sophia Salim
Samavia Sophia Salim

me as well, Ting jumps way too much!

Vor 2 Monate
Isabella Mendoza
Isabella Mendoza

FOR REAL

Vor 4 Monate
A T
A T

@Monicherrie literally... they kill me LMFAO

Vor 9 Monate
Shivani Tantri
Shivani Tantri

Omg yas I got tired of the same music 😅 it’s nice to have different music for different videos

Vor year
Jil
Jil

This one is my favorite workout!

Vor year
kevin gleeson
kevin gleeson

Great workout Pam. Really felt the burn👍

Vor year
BackToLife Workout
BackToLife Workout

Personally love her workouts! You inspired me to do my own channel about fitness!

Vor year
Rhiannon Franklin
Rhiannon Franklin

Pamela I love you! Coming from Nebraska❤️ you are so beautiful and your workouts help me keep my athleticism. You’re awesome 😎

Vor 6 Monate
Panda Purzelbaum
Panda Purzelbaum

Me: No one is perfe-  *sees Pamela* Me: Damm it Pamela: Everyone is perfe-  *sees me* Me: Damm it

Vor 2 years
Janina Arend
Janina Arend

HAHAHAHHAHA

Vor year
Star Sparks
Star Sparks

Made my day 😂😂😂😂 totally meee

Vor year
selene
selene

The perfect comment doesn't exi-

Vor year
Charlotte H.
Charlotte H.

Panda Purzelbaum this one made my day😂 I can relate😂

Vor 2 years
Ylva Richardsson
Ylva Richardsson

Such an amazing workout!!! You get that massive burn but at the same time it’s so much fun.

Vor year
Michelle McKinley Cubas
Michelle McKinley Cubas

Very awesome workout. Thanks a bunch!

Vor year
Silvana Arredondo
Silvana Arredondo

Excelente entrenamiento!!!

Vor year
cait russo
cait russo

I did this workout for a few months and it's what helped me tone and lose 20 lbs, along with healthy and mindful eating :)

Vor year
Alicia Martínez Martínez
Alicia Martínez Martínez

I did it! OMG it’s terrible. I was thinking all the time “How is she so calm and beauty?” You should saw my face 😂😂 😂 this workout seem easy but it isn’t

Vor 3 years
ildiko edit
ildiko edit

This is her job. :) If she cannot do this well, what can she do?

Vor 3 years
NA
NA

Right for me last only for 5 mins

Vor 3 years
Pooja Sharma
Pooja Sharma

The way she do all the workouts it makes exercising very interesting and easier 😉

Vor 11 Monate
Will Ward
Will Ward

Love it! I will do this 3 times per week

Vor year
Jeunelle Dela Rosa
Jeunelle Dela Rosa

First day on doing this today. I finished this 22 minute workout in 40 minutes bec of the multiple breaks I took 😅 the most difficult exercises for me are the side planks and hip dips. 😭 I don't aim for abs, I just want flat tummy. But if I gained some, I'll do an update. Never had abs, and I hope they'd look good on me if ever I'd have em 💪😁

Vor year
R S
R S

So this was part of ‘easy Friday’ 😂I love you Pamela. ❤️

Vor year
Barbora Hankeová
Barbora Hankeová

Perfect workout, thank you!

Vor year
Katharina St.
Katharina St.

Oh my god... Didn't remember that it was sooo hard🥵 Anyone still doing her workout plan? 🤍

Vor year
Alexandra Klimesova
Alexandra Klimesova

Ive been doing her exercises since april 2020 and lost about 5 inches in my waist :) currently at 26, it gets better you guys i promise you dont give up, its okay to take a cheat day or two!

Vor year
Paulina Majcherek
Paulina Majcherek

I've done so many of your trainings but this one is just the best!

Vor year
Casey Garcia
Casey Garcia

She looks so angelic while doing this then there’s me looking like shrek with no oxygen

Vor 2 years
Jenjen Carter
Jenjen Carter

😂

Vor 9 Stunden
Annie Candy
Annie Candy

Dude I am a shrek to! Pamela is a goddess!!! I am 107 lbs and she is like the prettiest ever

Vor 3 Tage
Afroza Afroza
Afroza Afroza

Lmao Shrek without oxygen 🤣 ❤ your sense 9f humor

Vor 3 Tage
Marjolein Kamp
Marjolein Kamp

Whaha me too

Vor Monat
Black Panther
Black Panther

Ohhhh jeeeezzzz🤣🤣🤣🤣🤣💀💀💀💔💔💔..... Sooo fuxking relatable lmao

Vor 2 Monate
Judith Sylvia
Judith Sylvia

Wow I’m so loving and following this up.will post my result after 30days💃💃💃.. found the perfect workout 🏋️‍♀️

Vor 7 Monate
Charmain Edwards
Charmain Edwards

Love this girl..her workouts are efficient..only 10 minutes and they are great. No weights needed makes it even more awesome! Thank you Pamela!!💞💞💞💞💪💪💪💪

Vor year
Angelashley95
Angelashley95

This is one of my favorite workouts. Please make more similar to this one pleaseeeee 🙏❤

Vor 9 Monate

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