Dauer: 34:04
Oh yes, a completely NEW workout, suitable for beginners / Werbung ♥︎ Training legs & booty - no equipment needed!
I explain all movements, making sure you can perform the exercises correctly. I also tested this workout with my mom, to get a better feeling for the "questions" beginners might ask themselves during the workout :)
We will always do 40s of movement, 20s of rest... YES - we have rests :D
PS: you can also join as an Intermediate & skip the rests.
No Equipment necessary and not much space needed! If you don't have a yoga mat, grab a soft towel!
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By the way: this is DAY 3, Week 4 of my free Home Workout Schedules (you can find them on my Instagram).
▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram instagram.com/pamela_rf/
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MUSIC by Epidemic Sound
www.epidemicsound.com
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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.
Aufrufe 3 300 000
Aufrufe 5 700 000
Aufrufe 2 700 000
Aufrufe 981 000
Aufrufe 17 470
KOMMENTARE
Tyara Reid
The end of this workout nearly killed me
Vor 5 StundenAstronaut nut
Does someone have an idea why my lower back hurts when i try to do squats in a good form ? 😅 i am a beginner..
Vor TagIda Soós
I can't WALK right now, I did some hot girl shit
Vor 2 TageMercedes Penner
I hold every rest. It isn't burning. It's just hurting
Vor 4 TageElizabeth Pavlova
Great job, Pam! I really enjoyed the workout 💪🏼 Just a small suggestion: it would be even better if you include breathing techniques for each exercise :) Keep up the good work!
Vor 5 TageAntea Seder
me doing this before p.e in online school and knowing im gonna die now
Vor 5 Tage桃子说
More live like this I LOVED IT ! It’s clear and suitable for beginners
Vor 5 TageAna Paola Perez
This is the first live I followed and I loved how she explains the exercises and the jokes! "my mum asked me if it was like wanting to crack a nut between my butt cheeks, but I said no, a piece of paper is hotter" I died hahaha
Vor 5 TageJess T
how many calories do you think this burns?
Vor 6 TageChristina Hatterscheid
Is it normal to feel it in my lower back too? Or does it mean I'm doing it wrong?
Vor 6 TageUne dame
2021?
Vor 6 TageJanka J.
I wanted to loose fat on my legs...not my legs 🤣🤣 but great workout tho ✌️
Vor 7 TageLina Roth
I feel like I nearly died, but I feel good so it's fine 😂 great workout ❤
Vor 7 TageLina Roth
You are killing me
Vor 7 Tagezaid special boi!
The BURRRRRN
Vor 7 TageAngie
You officially killed me! My legs were shaking at the end and my butt feels like its on fire But thank you, I made it💪
Vor 7 TageSEVO VEVO
my legs are jellier than they are after a 10 seconds of orgasm
Vor 7 TageMichaela Fragner
Tun euch auch immer die Handgelenke bzw. Arme nach dem Donkey Kicks z.B. weh :D
Vor 8 TageKatrin Pichler
Super Workout! Vor allem, die Erklärungen zur richtigen Ausführung von Squat und co waren sehr hilfreich!=)
Vor 8 TageBianka Maťašova
Super video💪
Vor 8 TageVictoria Markova
Sooooo perfect
Vor 8 TageHanna M
I'm doing the week 3 beginner Plan. I already clicked on the Video, now i just have to do it.
Vor 8 TageDaniela Caballero
@Hanna M I started the plan last week and I was also dying wondering how it was begginer friendly x) but it does get easier ! keep going! we can do this !
Vor 6 TageHanna M
@f atima well, i made through the first day. Usually i already give up on day on, so I'm kinda proud right now. That Was also the only workout that was really beginner friendly. Usually it says beginner friendly and I'm still dying.
Vor 8 Tagef atima
Yes same! How are the workouts feeling?? It is so exciting to already notice some progress :)
Vor 8 TageSujani Wettasinghe
Great , love it ❤️
Vor 8 Tagemichaela
what am i supposed to do when i don't feel the burning sometimes? like i know i'm supposed to squeeze the booty but sometimes it's not posibble lmao.
Vor 8 TageShu Jie
done
Vor 8 TageJamie Liu
my legs be shaking every second of this workout
Vor 8 TageRonja Pahr
Also dafür das es ein beginner Workout ist bin ich ziemlich am Ende😅
Vor 8 TageRonja Pahr
Omg, ich liebe diese Frau😍, wie kann man so sympathisch sein?!
Vor 8 TageMiss Miau
my legs are fucking burning and i am really lying on the floor right now haha 😂 but it was worth it!!!
Vor 9 TageSayre Wilkin-Dalby
"If you're holding right now, I'm very proud of you" Me, holding only as long as it takes to get the compliment: gotcha ;)
Vor 12 TageMariechen 123
Ich hab das nachgemacht.Aber ist es normal, dass die Knie und die Handgelenke ganz doll wehtun?
Vor 13 TageAlice P
Very useful! Thank you
Vor 15 TageTracy Greenwood
What a burn! You definitely feel it! 🔥 so good for the muscles tho! Loved the workout! Definitely great for night time as well.
Vor 16 TageKwnstantina Kourla
When she said "you're going great I'm really proud of" I really felt like crying. I did it guys!!
Vor 17 TageShanuzi J
Loved the exercise Pamela
Vor 17 TageElif Gödeoğlu
Du bist toll!
Vor 18 TageR M
Those shoes! Can anybody tell me what they're called??
Vor 19 TageVictoire Dielis
Last exercises really killed my legs, can't feel them anymoooore but I'm proud !!
Vor 19 TageEstephania
Thanks Pam, I am doing the home workout plan for beginner . I'm so excited for back to fitness, with you is so easy ! Blessings from México.
Vor 19 TageEstephania
@Daniela Caballero Gracias, saludos y mucho éxito!
Vor 13 TageDaniela Caballero
I'm also just started her plan! sure looks easy until it starts to burn D: (saludos querida compañera 💖)
Vor 13 Tagepaula parraga
Omg I love it I realized I was doing some exercises wrong! The time go fast with you speaking to us. Thank u!
Vor 19 Tageaanis
During the hold, my leg was shaking as hell
Vor 19 TageDaniela Caballero
mine too 😂💔 I didn't think I would complete the work out :P
Vor 13 TageShu Jie
Done
Vor 20 TageYasmin Ehsani
I really like this workout 😍😍🔥🔥
Vor 20 TageSofia
omg! I have been training for half a year with Pamela, but this new year I tried to do this basic video, but OMG this killed me, the last part, I could not stop screaming, it burned so much!!!!
Vor 20 TageMaria Müller
Weiß jemand welches Modell genau die Puma Sneaker sind?
Vor 20 Tagesep
i felt this burn for the first time i hate it but i love it too
Vor 20 TageRadosveta Uzunova
Pam: hold the paper between your but cheeks Me screaming: IT’S FALLING
Vor 20 TageMarina Sedó Amorós
Is it bad to feel the burn more on the opposite site? Should I work on feel it only one the one I'm working?
Vor 20 TageLucia Arzua
5th Jan 2021 2nd Day - WEEK 1. BEGINNER PLAN I felt yesterday workout this morning. I know my butt is gonna burn tomorrow... but this is about effort and being constant! Glad this is one my 2021 goals. Let's do it girls!
Vor 21 TagSophie Ku
Ich kann diese outer thigh circles einfach nicht, keine ahnung wie man da nen Kreis hinkriegen soll hahaha
Vor 21 TagKatleho Matelile
I really love the motivation you gave throughout the workout. Great workout,thank you
Vor 21 Tagaurora
5.1.2021 Day 2 and 1 week of training with Pamela according to her workout plan. first video today It was really hard, I didn't practice some exercises for 30 seconds but I tried. The last exercises were the best, I really enjoyed the burning because I knew I was doing well.
Vor 21 TagJennifer Pfennig
Week 1, day 2 ✅
Vor 21 TagMara M.
For all the week 1 beginner persons: we can do it 💪🏼
Vor 21 TagJ scn
I FEEL LIKE MY LEGS ARE BREAKING AWAY PAHAHA BUT I LOVE IT!
Vor 21 TagGökçe Baysal
R
Vor 21 TagShu Jie
done
Vor 24 TageKylee Best
I used a band and it killed my legs at the end😃🤣
Vor 26 TageShu Jie
again hhh
Vor MonatD DD
Why is her another outfit in the video?
Vor MonatShu Jie
like this workout !
Vor MonatShawnay Warren
Her exercises relieve my stress and anxiety.
Vor MonatShawnay Warren
I thought Dennis was her director who was not related to her.
Vor MonatShu Jie
Cardio dance workout and this workout is my favourite video ❤️
Vor MonatShu Jie
I really enjoyed to hold with you hahahah
Vor Monatkenma Cat ・ω・
thanks
Vor MonatOleg Petrov
I don't feel burn, I feel pain
Vor MonatAnne-katerine Frechette
thank yu !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Vor MonatMitushi Bhatt
I just started following your home workout plans, so I obviously started from week one. I have just finished a 1 month workout from an app, and by God it was all useless. I did all of these exercises there but I had no idea which muscles to engage apparently cos now not only my thighs and butt is burning but my calves and my back are sore too. I swear when this was over I was like what? That's it? But when we were doing the last outer thigh workout I almost cried.
Vor MonatShu Jie
Done
Vor MonatMira
fighting through that leg hold and making noises while pamela chills there gracefully :D - well one day i will hopefully reach that level too
Vor MonatLina :]
I really felt like crying at the end 😅 Mixture of relief and hey you did it!
Vor 2 MonateShu Jie
I love this !
Vor 2 MonateWenlin Yang
11/23/2020
Vor 2 MonateSanaka
Pamela: "If you fell the burn, its a good sign" Me: "What if my whole body is shaking? Is that s good sign?"
Vor 2 MonateOleg Petrov
Same
Vor MonatMitushi Bhatt
Same pinch.
Vor MonatJade Schultz
Anyone else who can’t squeeze there cheeks when there doing the kicks (donkey kick, straight leg lift)
Vor 2 MonateBing Xu
day 1
Vor 2 MonateVictoria Mac
thank yOU!
Vor 2 MonateAna Capo
The video be like : 30 minutes beginner workout Pamela : Hold my legs , we're gonna do it 34 minutes
Vor 2 MonateHmmm Gzzz
I am going to do this workout for 1 month. Day 1: ✅ done Day 2: rest day Day 3: ✅ done, i am so proud of myself, that i didn't give up. It wasn't easy today Day 4: rest day Day 5: ✅done. Got so sweaty🥵 Day 6: rest day Day 7: ✅done. I felt really unmotivated today, but i still did it🥵💪🏼 Day 8: rest day Day 9: skipped😞 Day 10: ✅done💪🏼
Vor 2 MonateSophie M.
I just love you Pam 🥰
Vor 2 MonateKate Nolan
"if you're holding, i'm very proud of you and you are doing an amazing job" Me, not holding: :( :( :(
Vor 2 MonateLiv Koe
I was a bit mad and was Like : Fine the i hold it now
Vor 8 TageGhostLetters
Same, but we should still be proud of ourselves for doing the routine 🥺
Vor 12 Tagesldkfbdk wie
still proud
Vor 17 TageHmmm Gzzz
Same, but we're going to hold very soon if we'll work on it:)
Vor 2 MonateLaura Drumond
this is the first time I saw a video of Pamela talking,it really helped me during the trainig
Vor 2 MonateGIULIANA DI BELLO
ma chi tu dà?
Vor 2 MonateAngie Noguera
If this is beginner, I can't imagine how a hard level workout is! This was so difficult for me!! But I feel pretty good after finishing. :)
Vor 2 MonateBookWanderlust
Erstes mal dass ich eine so lange Sport-Video ganz mache 💪🏼
Vor 2 MonateThe Plantbasedcouple
Pamela: "A Rest? WHAT IS A REST?" 😂
Vor 2 MonateMarie Quee
▶ tinyurl.com/quicksexxfuck ——————————————————————— Leurs états de santé respectifs les empechent de s'approcher trop pres l'un de l'autre.??
Vor 2 MonateKaren Laguna
My legs are literally shaking
Vor 2 MonateGülşah Can
why my muscles are shaking when iy comes to leg hold?
Vor 2 MonateJu Lia
Challenge your body ❤️ but also know your limits
Vor 2 MonateJu Lia
I think its a good sign, it shows that you challenge your muscles. So its good, as long as you don’t take it too far
Vor 2 MonateJu Lia
Same
Vor 2 MonateGülşah Can
it**
Vor 2 MonateHadjar Hamdi
I loved this workout it was kinda chill and very gentel but my legs are still burning hahahahag
Vor 2 MonateΖωη Μπλ
Girl, none of us beginners has a sixpack (yet!!)! Thank you for everything
Vor 2 MonateMaggie Warmuth
Thank you for explaining even the basic moves: sometimes I walk away feeling like I haven't used the muscles the exercise is meant for. Not this time! I certainly felt the burn and have corrected my squat posture! :)
Vor 2 MonateEmna_M
Honestly doing this workout after following her workout plan just seems suspiciously easy- a 20 second rest after each move seemed too generous ;-;;;;
Vor 3 MonateAdina Camelia Mitran
Why does it burn more on one leg?!?!? It KILLS me😵
Vor 3 Monatereel jour
i did the low impact booty chalenge one and it was so hard for me i wish this will be easy for me
Vor 3 MonateHeike Di Marzio
Kann man deine Videos auch auf deutsch finden
Vor 3 MonateIsabel Lade
Really enjoyed this!! Hoping I can improve so I can continue in the breaks too!
Vor 3 MonateKimiya Ghorbani
It was my first time that I felt this much pain in my muscles
Vor 3 MonateYe yu Chui
I really enjoy this workout video with breaks and without the loud bgm 😊 thank you
Vor 3 MonateMela Nent
i did this workout just now and i am so sad i wasn't a part of this :(
Vor 3 Monate