I think I'm the only one who is quite in difficulty with the dolphin hold, are we supposed to but our head on the floor as well or are we supposed to hold it ?
@@hvnstrtb1683 U are supposed to hold it and ur abs are supposed to burn a little...but it's much better compared to other exercises and also it's the last exercise.
@@lenak218 Congratulations, you just shot down everyone else's confidence who may be trying to further their fitness level. Hope you feel good about yourself.
Best Datting Click 🔽 livegirls19. com 在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。 說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木 來調味食物煮的時候 1618771620
@@mamienovacuisine Noooo, she workouts regularly (for years!!!) You will improve you can be proud to even train so don‘t be sad! You are amazing! (sorry for any mistakes, I‘m not a native lololol)
@@sehrserios6760 aww thank yooouuu >< that helps. Sometimes I feel bad because I can't do most of her workouts, or I take lots of breaks 😅 but I know I'm improving
Pamela you've probably heard this 1000 times but I'm sooo grateful I found you..all your workouts are amazing, your energy, the music and the hard work you've put in those videos just makes me happy every time!!
Been doing this workut for a month and noticed a huge difference! Not only my arms look more toned but I definitely feel like I have more strenght! At the beginning this routine was quite difficult for me but right now it's a piece of cake^
Pam i hope you see this!!! you’ve reached 7m on instagram and you’re nearing 6m on youtube so i wanted to congratulate you because you were the one who made last year actually one of the best years for me and also the beginning of this year already! last year wasn’t easy, i was feeling really down in the first half of the year but then i got to know you and that was the best thing to happen to me. YOU, Pamela make my days more amazing. while training it’s just you and me, like a friend! you teach me a lot of things, you build me strong and help me to go on in this world. you’re truly like a close friend. thank you so much! i want you to know that your work is appreciated and that i’m very thankful for having you in my life. i never thought a famous person who doesn’t even know me personally could be this important to me. you’re really one of the closest people to me in my life! i love you and can’t wait to kill whole 2021 with you! i hope you remember me & know who i am as well from some comments, messages, the pam box contest, the christmas video and so on! i’m proud of what i’ve achieved, i’m proud of us and of course i’m proud of you Pam! congrats on 7m! ❤️
1. Chest+arm opener 2. Imaginary back pull 3. Y's 4.1-arm row right 5. 1-arm row left 6. Push up 7. Bentover row 8. Upright row 9. Back pull + squeeze 10. Plank row right 11. Plank row left 12. Plank hold 13. 1-arm row right 14. 1-arm row left 15. Push up 16. Bentover row 17. Upright rows 18. Back pull and squeeze 19. Plank row right 20. Plank row left 21. Plank hold 22. Superman 23. Superman rotation 23. Superman + 3s hold 24. Superman hold + pull 25. Plank 26. Dolphin hold
You will probably never reed this BUT can you please do a "Disco/Clubbing Dance Workout" with Songs like eg "Like a G6", "DaynNight", "Heads will roll", "Sexy Bitch" (!!!!!), " Pursuit of happiness" usw - just a few song ideas for the vibe it should get 😂 I would be so excited!!! Your dance workouts are the closest thing i'll get to clubbing the next time i guess😂😂
Hi, Pam! Can you pleeease make a 12-minute brutally intense cardio+abs challenge that focuses more on flattening out the stomach and debloating rather than building a strong sixpack? * I am still obsessed with the sixpack workouts though*
the ab muscles, or any muscles for that matter, don't know what your goal is. Ab exercises strengthen the muscles, they don't make you lose weight from that area. you can do the intense cardio workouts as they are, there is no need for a 'Cardio for abs' routine :D for debloating, any movement, even a walk is beneficial.
@@juliara8104 I know spot reduction is not a thing, I just thought it would be a good idea for people who don't have time to do both cardio and abs and want something that incorporates both.
I did this and it worked me so much! My back and arms were hurting the next day! Love these workouts- getting me ready for my wedding dress! Would love to see more short 5 minutes ab workouts!
pamela i love the fact that you are making weight workout accessible!! i don't own any dumbbell and i train for the moment with my school books in a tote bag
Wow I like it 👊 Cuz I love those exercises which make u sweat badly without any jumps or something, only with what I like to call 'muscles_building exercises' Thanks Pam 💋
So I am doing Pam’s medium level workout plan from her app. This is day one of week one. I’ve been doing her beginning level workouts for a few months now and it’s time to advance a little. I plan on sticking to this specific plan for at least six weeks. These workouts are TOUGH but II feel so good afterwards and they are so much fun.
@@TaeminnieLee She posts several different weekly workout plans on her instagram stories, this is one of them. Sadly, she doesn't post them here on YT.
Oh man, I've spent the last year working out with body weight or 5lb weights and I think it's FINALLY time to buy some heavier weights! That's such an exciting feeling! Thanks to Pam and Lilly I'm ready to step up my game:) This was my first time doing this particular workout and it was so fun!
Finally i was waiting for another back workout 💪💪💪there was only one 💔 and i 'm so excited to do this one 💪🔥🔥🔥 and i really liked that your targeting both upper and lower back🔥🔥🔥🔥🔥💪 Love youuu (love from lebanon)❤❤❤❤🔥🔥💪
![Ed Sheeran & Elton John - Merry Christmas [Official Video]](http://i.ytimg.com/vi/Q_yuO8UNGmY/mqdefault.jpg)
please don't panic but ..........
the timer is on the left 🤣
A bit confusing 😂
That’s a bonus workout for our neural synapses 👍🏼
At first i was but now i am ok 🤣🤣🤣🤣🤣🤣🤣🤣
Hahaha I didn't even notice 😭
I panic more on the breaks, Pam😂
thanks for listening to Lie Lie Lie !
WAIT HAHA NO WAYYYY
i feel like this comment has the same energy as the one noah beck commented on the tiktok about noah schnapp iykyk
WE LOVE YOUR MUSIC
OMG HELLO
No wayyy
And the dolphin hold felt like heaven once again.......
X
Hahaha...same here!
It's anything but
I think I'm the only one who is quite in difficulty with the dolphin hold, are we supposed to but our head on the floor as well or are we supposed to hold it ?
@@hvnstrtb1683 U are supposed to hold it and ur abs are supposed to burn a little...but it's much better compared to other exercises and also it's the last exercise.
Yesss not seeing enough back workouts! I’m happy to see you targeting all areas of the body and not only abs and booty :)
I got abs.if u want u have to try hard training.this is pussy exercises
@@sahilkan8611 no shit sherlock back exercise dont make abs
@@marshalaila when I say back workout make abs.are u insane
@@sahilkan8611 this is back video that why
@@voiceofneha7196 beautiful I am just describing my potential
strongest things in the world:
-the hulk
-us after this workout
-pams neck
This workout is not difficult
@@lenak218 for you
@@lenak218 not nice to say that... You can really hurt the feelings of those people who are struggling during this workout.
@@lenak218 Congratulations, you just shot down everyone else's confidence who may be trying to further their fitness level. Hope you feel good about yourself.
Lol😂😂
Pamela is the literal definition of: I don't sweat I sparkle
Best Datting Click 🔽
livegirls19. com
在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。
說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木
來調味食物煮的時候 1618771620
IKKRR
Pro tip: drink the milk in your homemade weight as you do the workout so that it’ll become easier - work smart not hard!
me i do it with water 🙈😝
🤣🤣🤣
Me, a lactose intolerant: 👁️👄👁️
I’ve had many urges while working out, drinking milk was not one of them😂
Hahahahahahha
Oh my! She fixed her hair! 9:55 video evidence that Pam is a human and not just a computer generated figure!!! 😯😯😯
also evidence that 7.5kg was a bit too light 🤣🤣 I could lift it with one arm
@@PamelaRf1 I did with water bottles 😭 I feel bad now
@@mamienovacuisine Noooo, she workouts regularly (for years!!!) You will improve you can be proud to even train so don‘t be sad! You are amazing! (sorry for any mistakes, I‘m not a native lololol)
@@sehrserios6760 aww thank yooouuu >< that helps. Sometimes I feel bad because I can't do most of her workouts, or I take lots of breaks 😅 but I know I'm improving
@@mamienovacuisine i feel you! but i promise it's completely fine and you will get better, dw
When even Pamela fixes her hair during a workout you already know it’s gonna be a killer🥵
Yes usually when fixed her hair the workout is killing muscle and fat. 👍🏻💪🏼🔥
👍
This workout is not difficult
@@lenak218 Take something heavier then, it will be ;)
It was such a flex :D
it feels odd seeing the timer on the left side instead of the right
ahhhh glad you noticed hahah!!! But otherwise my head would constantly bump the timer lol
@@PamelaRf1 I LOVE U FOR REPLYING OMG 🥺🥰
@@PamelaRf1 Me imaging pam's head bumping on the timer be like: 👁👄👁
I was really confused! 😂
@@annac.2114 😂😂😂
I don’t have any weights so I’ve always avoided videos that use weights, but I don’t avoid Pams because she gives us alternatives to use! Thank Pam
lol I don't avoid pans either, I love cooking
@@user-un3ld5dk2t omg typo😭 but that made me laugh lmao
I use water bottles …1,5 and 5 litres ✌🏼
I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D
So happy, i've got curtains :D
That made my day😂and I actually have the same problem!
🙄🙄🙄 Just buy some! They aren't expencive! And you don't have to buy them new
Pamela you've probably heard this 1000 times but I'm sooo grateful I found you..all your workouts are amazing, your energy, the music and the hard work you've put in those videos just makes me happy every time!!
Never thought that I would use my law books as a weight during workouts, but here we are😂😂 such a great workout, really felt the burn at the end
ahahah saame I'm using my 3 kg Swedish Law book as a weight
Same same I'm using my economic books 😂😂😂😂
Omg I’ve used my husbands lol!!
Always can’t breathe when doing the series of Superman positions.
Same! I have really bad breathing issues:D
2024 busy plan from your app hohoo - i never trained my back in that way! love you pam soo muchh my back is burningggg
Yesterday my legs. Now my back. I don’t know why I’m letting Pam hurt me like this. 😂
Hahaha yeah same here😂😂😂
But maybe i see results
Like fr hahaha
same why do i even do this to myself 😫🤣
still fine?😂
Oml same me with sore legs🤣🥲🤞🏻😗
Been doing this workut for a month and noticed a huge difference! Not only my arms look more toned but I definitely feel like I have more strenght! At the beginning this routine was quite difficult for me but right now it's a piece of cake^
Thanks for this comment
Do you have any other workouts you’ve been following on TH-cam and help you to see a difference
Pam i hope you see this!!!
you’ve reached 7m on instagram and you’re nearing 6m on youtube so i wanted to congratulate you because you were the one who made last year actually one of the best years for me and also the beginning of this year already! last year wasn’t easy, i was feeling really down in the first half of the year but then i got to know you and that was the best thing to happen to me. YOU, Pamela make my days more amazing. while training it’s just you and me, like a friend! you teach me a lot of things, you build me strong and help me to go on in this world. you’re truly like a close friend. thank you so much! i want you to know that your work is appreciated and that i’m very thankful for having you in my life. i never thought a famous person who doesn’t even know me personally could be this important to me. you’re really one of the closest people to me in my life! i love you and can’t wait to kill whole 2021 with you! i hope you remember me & know who i am as well from some comments, messages, the pam box contest, the christmas video and so on! i’m proud of what i’ve achieved, i’m proud of us and of course i’m proud of you Pam! congrats on 7m! ❤️
Okay now my back feels so much better
who else LOVES how much of a surprise every workout is? you NEVER know what to expect + the titles are SO exciting!!
15:37 that ending was elegant 🤩
pam really had to play with my emotions and put “Lie lie lie” by Joshua basset in there 😳
I was searching for this comment, i nearly dropped my weight when it started!
OMFG!!! Ikr
@@martageorgieva5857 Hahah same
@@martageorgieva5857 ME TOOO
I was literally dancing and singing and forgot about the pain I was in😂😅🦋
I did push ups without knees for the first time !!! OMG this was the best feeling
I wish she actually put JT's sexy back song in this :D
1. Chest+arm opener
2. Imaginary back pull
3. Y's
4.1-arm row right
5. 1-arm row left
6. Push up
7. Bentover row
8. Upright row
9. Back pull + squeeze
10. Plank row right
11. Plank row left
12. Plank hold
13. 1-arm row right
14. 1-arm row left
15. Push up
16. Bentover row
17. Upright rows
18. Back pull and squeeze
19. Plank row right
20. Plank row left
21. Plank hold
22. Superman
23. Superman rotation
23. Superman + 3s hold
24. Superman hold + pull
25. Plank
26. Dolphin hold
My stupid ass thinking 15s BREAK was an exercise move 🤣
Well we aren’t used to it
Omg same LOL
Haha I did the same
lol and what did that exercise consist of in your mind?
@@Tiffani- Literally mind blank just ready to move 🤣
You will probably never reed this BUT can you please do a "Disco/Clubbing Dance Workout" with Songs like eg "Like a G6", "DaynNight", "Heads will roll", "Sexy Bitch" (!!!!!), " Pursuit of happiness" usw - just a few song ideas for the vibe it should get 😂
I would be so excited!!!
Your dance workouts are the closest thing i'll get to clubbing the next time i guess😂😂
PLSSS I NEED THIS TOO
I support
OMG yeeees!!!
Omg that would be soooo nice...in the one dance Workout i really likeed the songs from sean paul..and that was the highlight for me😅😅😅
let's hype this comment up so pam sees this!!
Hi, Pam! Can you pleeease make a 12-minute brutally intense cardio+abs challenge that focuses more on flattening out the stomach and debloating rather than building a strong sixpack? * I am still obsessed with the sixpack workouts though*
the ab muscles, or any muscles for that matter, don't know what your goal is. Ab exercises strengthen the muscles, they don't make you lose weight from that area. you can do the intense cardio workouts as they are, there is no need for a 'Cardio for abs' routine :D for debloating, any movement, even a walk is beneficial.
@@juliara8104 I know spot reduction is not a thing, I just thought it would be a good idea for people who don't have time to do both cardio and abs and want something that incorporates both.
The title: “Sexy Back” workout
*this video is sponsored by Justin Timberlake*
This made me laugh out loud while working out😂😂
😂😂😂😂God one
I expected this song to be playing in the bg to be honest :) But then i read title once again
Lmao 😂
Yessss! I was soooo waiting for that song in the workout 😬
More back videos please! Especially Lats. Love you, Pam!
Please do more back workout gym version
I did this and it worked me so much! My back and arms were hurting the next day! Love these workouts- getting me ready for my wedding dress! Would love to see more short 5 minutes ab workouts!
Wow I think this is the third time of something and it is sooo much easier 😍😍😍
the dolphin hold is my true love and nightmare, it feels relaxing but burns like hell
I loooove the feeling when I push on my legs to get in the position, but then my shoulders start burning 😂
Thank you for using "weekend vibe" :D !
I’m here to just mentally prepare for this workout😂
I love this video just because of “lie lie lie” I’m obsessed 🤩
Xbox
5 minute CALVE WORKOUT (with or without weights) please!👏🙃💕
Yeah that's a good idea
Thank you so much for the bag tip! The heaviest weights I have at home are 3kg so this is such a cool way to increase weight!
When she adds breaks during weighted workouts, ya know it’s gonna BURN! Love you Pam!🥰
I love Burna Boy! Have to try this workout right now, before school at 6:30 👍😁
This is lit workout for my back. My back is in pain, but this helps 😊 Thank you so much Pam, you save us a lot 😊
I love how Pam isn’t just a trainer. After doing her workouts and seeing her so often, she becomes a friend :)
I literally call her my personal trainer to all my friends, like "oh yeah I can't tonight I have a session with my girl Pam"
Shes bringing "sexy back"
The music in the workout just gets better and better!!!love ittt
The moment where you realize you actually got muscles in your shoulders
I absolutely love this combo
This has helped my back fat situation a TON !
I am eagerly waiting for a more challenging version !!
Do it 2 times in a row. That's more challenging!!
pamela i love the fact that you are making weight workout accessible!! i don't own any dumbbell and i train for the moment with my school books in a tote bag
Wow I like it 👊
Cuz I love those exercises which make u sweat badly without any jumps or something, only with what I like to call 'muscles_building exercises'
Thanks Pam 💋
So I am doing Pam’s medium level workout plan from her app. This is day one of week one. I’ve been doing her beginning level workouts for a few months now and it’s time to advance a little. I plan on sticking to this specific plan for at least six weeks. These workouts are TOUGH but II feel so good afterwards and they are so much fun.
Watching this during lunch break at work. Feels like doing it. Can’t wait to do it ❤️
I think that these last videos are reallyyyyy better !! I really feel my back doing the back pull !
Yes! The weights are everything, keep doing videos like this 🥰
Pamela's clap in the end says we did something right in our life haha. 😊👏
Pamela, you are simply the best! Thank you for everything you do! ❤
Was looking forward soooo much to this video! Am I the only female more interested in having a stronger upper body than abs and booty?
thanks for those 15s breaks omg really needed those
i enjoy this energy flow ! Thanks Pamela .
Works out amazingly . Thanks Pamela !❤️
omg this is KILLER , but i like this soo much!
pleasee more workout with weight🥰
Can there be more love handle and muffin top workouts please😬
THERE IS NO WAY YOU PUT A JOSH BASSETT SONG IN THERE AHHHH NOW IM SO EXCITED TO DO THIS VIDEO TODAY THANK YOU PAMELAAAAAA
Me: finishes Day 1 of the sweaty workout plan just now, gasping for air 🥵
Pam: keep going, Day 2 has already started 🏋🏼♀️
What is this sweaty workout plan? I'm trying to find a plan to follow 🥲
@@TaeminnieLee She posts several different weekly workout plans on her instagram stories, this is one of them. Sadly, she doesn't post them here on YT.
@@tugbayoldas3548 thank you!!
My weights and I thank you for the great workout
I loved it!! Thank you Pam. I also download your app and it really helped me to organize my workout scedule.!!
Loved this new workout. Please add this every week to the plans (mine is currently the beginner) 🥰
Her efforts are appreciable..
Oh man, I've spent the last year working out with body weight or 5lb weights and I think it's FINALLY time to buy some heavier weights! That's such an exciting feeling!
Thanks to Pam and Lilly I'm ready to step up my game:)
This was my first time doing this particular workout and it was so fun!
Please please make more one dumbbell workouts!! It's much easier to find substitutes for just one dumbbell than 2😀😀
Ohohohohohoh Let's work it ! Gogo ! Thx Pam !
Glad it ended up being 15 minutes instead of 10 (:
I've been slacking girl! I'll do this tonight!
Great work Pamela ! Thank you 😊
Om my gosh this burned my back thankyou🥰
Isn't it crazy how plank feels like rest now... 😅
Love your workouts, Pam! ❤
das ist definitiv eins meiner Lieblings videos, ich bin sowas von fertig, aber es war genau die richtige Intensität !
The thumbnail is giving me traumatic flashbacks to the 20 min weighted butt workout
@Marci Original me too.
how i can i work today on that 😟😟😟my legs are burning i cant even walk
My hamstrings hurt 3 days after that 20min weight workout... I never dared to do it again since then -_-°
@@melanieschreier1708 that means it works
Ooh my dear, i perfectly understand you🥲
But it hurrrts so much :D I couldn't move for 3 days and I have a child, so I couldn't even take a rest :D And I do her workouts since day 1 ^_^°
Finally i was waiting for another back workout 💪💪💪there was only one 💔 and i 'm so excited to do this one 💪🔥🔥🔥 and i really liked that your targeting both upper and lower back🔥🔥🔥🔥🔥💪 Love youuu (love from lebanon)❤❤❤❤🔥🔥💪
Guys! I was able to do the pushups without relying on my knees for support - PROGRESS!
Congrats! I can't do them even on my knees!
Mose en
Number send karo na
Loved it! My cats loved it too. They kept on jumping on my back when I did those plank rows... never ached thos much😅
I'm gonna be so smokin' this summer 🔥🔥 Brace yourself people. 😂💪✨
Again its pamala treat ready to take this challenge 🤗🤗
Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼♀️
That would be so fun!
That would be sexy af
@@dav0thamovezzz423 in the first minute, then everyone would be dying 🥵
@@salamanderoffire7770 I just wanna attend an workout ✊🏽💯
It’s feel so good Pamela i don’t know why i watching TH-cam for u everyday ilv so much
Pamela, could you do a workout video, where we train towards a push up😊? I suck at them lol
Yes!! I need this so bad. I can barely do knee pushups...
Quite a idea,I can't do even any knee pushups as well :(
@@lme750 i look like quasimodo whenever i attempt a push up.
@@miasakura1933 hahaha I know the feeling all too well
I need a back stretch after this
Great job thanks a lot Pamela !😊
So impressed with the effortless way you workout.. I look effortless for the 1st 30 seconds.
Loved this back workout, just what I needed. Thanks!
Skvělé cviky, které mírně opticky rozšíří záda a tím se zúží pas. Super. Skvělé Pam. Moc Vám fandím.
WHEN SHE USED JOSHUA BASSETT’S MUSIC😩😩😭😭❤️❤️
My jaw dropped, and I kept dancing instead of weight lifting😂😂
Tolles Workout und super coole Musikauswahl!!! Mal ein bisschen etwas anderes!
It’s so confusing to see the timer on the left side instead of the right side 😂
Dein Beginner workout ist große Klasse und macht viel Spaß
This exercise became one of my favorites, idk if it is because it has breaks or because I can do it without dying.
Probably both
Woah finally finished this workout
Tips:
- just keep doing and time flies with sweat dripping down on my yoga map
I love how accurate Pamela is! She says she will post a video and she posts it right on time! BTW so sorry for your camera Pam!
I really needed a new back workout, thank you girly!