7 MIN PLANK CHALLENGE / No Equipment | Pamela Reif
ฝัง
- เผยแพร่เมื่อ 30 ก.ย. 2024
- HOW LONG CAN YOU KEEP UP? :D // Werbung
we all love (or hate) planks and here you have a quick & intense challenge for your core! 7 minutes sound longer than they actually feel. The variations make it easier to stick to the whole routine :)
You can do this whenever you have 7 minutes. In the morning, before going to bed or in the end of your gym workout. Doesn't really matter! But core muscles are one of my favorite things to train so have fuuuun ♥︎
You don't need any equipment or weights!! The video is also in full length which means you can just follow whatever I’m doing 30s for each exercise - NO REST IN BETWEEN.
➞ Instagram / pamela_rf
➞ Food account / pamgoesnuts
➞ Blog: http:/www.aboutpam.com
VIDEO, CUT & EDIT: Emrah Bayka
/ emrahbayka
emrahbayka@gmail.com
MUSIC by Epidemic Sound
www.epidemicsou...
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.
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I swear to god this was so much harder for my shoulders, than it was for the abs. The fact that mountain climbers were quite easy was shocking!!!
TOTALLY AGREED! Am I doing something wrong to be hurting on my shoulders instead for my abs???
if you to squeeze your butt when plank you will feel the sour from ab
@@ninaliu1744 Thanks! I will try that as soon as I have the chance to plank
hahahahaha oh god ive only watched not tried this yet
@@debbiel890 Try it! It's awesomely tiring and I guarantee that you will be exhausted at the end!
Suffered through the 7 mins with you! Sending best wishes from California, looking forward to your new stuff! 💪
Rebecca-Louise I love your workouts💪😊🙈
I love you rebecca louise
Rebecca-louise! =O what an honor! I can feel the burn
Hi
@@hanna2522 hi
She planks for 7 minute !!!😱
When I first did this workout I thought she was superwoman
One woman has done 4 hour plank, she is record holder search on TH-cam.
@@chaitanyatalegaonkar8629 4 HOURS WTF
@@ivamorales4489 New record is 12 hours or maybe even that is broken.. you will find videos on TH-cam
Chaitanya Talegaonkar who is she?
The first exercise after 4 booty workouts was sooo hard🥵 I couldn't control my legs... Thanks Pam for day 2 of week 13...😅
First 20 seconds, not too bad😘😘after 1 minute, I need 5 minutes break🤣🤣🤣🤣
Holy hell, if those abs dont get you motivated, nothing will. Could you do a video on your diet?
I agree
Go to her instagram, she often shows what she is eating, she has also an own cookbook :)
This is the best workout i have ever done , thank you!
Still one of the best plank workout on TH-cam 💯
I’ve been doing this for one week and still find it quite difficult😂 however, I feel like getting a bit stronger every time, and the first three minutes are becoming easier for me now. Such an amazing workout!❤
I’m mentally preparing for tomorrow’s workout, it seems like imma die ☺️👌🏻
Hi! I love your videos! Could you make a blog post or a video about your white teeth?💞
31.7.22 done for the first time. Had to take multiples breaks but completed it! Hard AF 😅
For your first time doing this, if you r finding it difficult, try doing 25 seconds of each plank and take the other 5 seconds break. I did this and managed to complete the workout in good form rather easily. Of course in a few days try and finish the entire 30 seconds but this might help you stay motivated on the first few days.
Oh my lanta this lady has abs of steal. I am in really good shape and this was Sooo hard!!! I had to stop between each switch 😬
Its so hard dude!!!!
Pam song : u r the solution
Me to Pam: u r the solution to my abs
The timer seems awfully slow in this exercise 😂
Quick Easy Recipes by Anna and Natalia Einstein is totally right about the time.
I think it is slow in every video
@@stargazing077 😂
@@nataliagroch1042 😂
@@robertquentin6755 You all need to enjoy your workouts
Everyone's gangsta until they do Pamela's workouts
Facts
Yes
Until you do heria workouts
@@tienanhnguyen6146 Chris Heria? Well, yeah, his workouts are tough too.
Fr
No hate but this should say SORRY instead of WELL DONE
HAHAHAH
😂😂😂
Omg yes😭😭🤣
Oof yes
HAHAHAHAHAHAHA
Who is here for 10th of feb and dying?
Me!
Mee 😅
me omg
Me too
MEEE !!!!!!!
I died but at least I will have great abs at my funeral
Jane O'Brien Haha scrolling through comments and you kinda just made my day! Same though 😂
Jane O'Brien omg 😂😂😂 amen
Iconic comment!
Lolol 😂😂
🤣🤣😂😂
Me: I can do iiiit.... I can do iiiiiiiit...
- Pamela 7 min Plank Workout -
Me: ... but I'm only human 🥵
LM*O!!!
I just peed my pants laughing at that
Actually funny
@@elenagentry2440 hahaha lmao I'm sorry for your pants😂
Marcela Amaya 😂😂😂😂😂😂
AAHAHAHHAA
After 40 days I was able to do this challenge without a break 🏋️♀️
Анна Герц good job !
40days girl how u stayed that long in to it
How I wish I have the same consistency
That is so inspiring bc i legit thought it was impossible
Waww
I think something glitched because it’s actually 7 hours not 7 minutes
I like how you don't talk. you just get to the point👍
I wish you wouldn't talk she is so dang hot I want to hear her sweet voice. That shows you what hard work pays off. You want to sit around and eat cupcakes you're going to pay the price. She's absolutely amazing looking. I wonder if her personality matches
M- Nice oh please....(i like when she doesn't talk so I can focus on my work out)
Same
You have the same name as me 😊😊
Same here.. i can focus
I've done this already like 7 times and I still can't see the day where I'll do it from start to end without stopping... Pamela you look all sweet and cute but you're a monster
I did this almost 100 times and no way yet 😂
🤣🤣
@Bhh Inn Are you even for real?Such jealousy is pathetic.
@All sports Highlights fan That's alot of effort for sarcasm
@All sports Highlights fan mmm yes because dropping to your knees to completely change the way you are facing is definitely a sin
me: only 7 min, let's do this
my abs: challenge accepted
my arms: no way, we're out
RIGHT!! My abs feel fine, but my arms kept on shaking 😂
Sameee
abs are perfectly fine feel fine BUT MY LEGS AND ARMS ARE DEFEATED
@@averyblanchard3665 yeah me too
Same sis
My body was so confused when she used her "break music" during the mountain climbers
AND I THOUGHT THERE IS A BREAK BUT PAMELA KEEP ON MOVING 🥺😭💦
Fun Fact: this workout makes me more sweat than the Jason Derulo workout
thank God I'm not alone...
Me 2
Just me who felt a harder shake in the arms then in the abs? 😅💪🏼
Olivia Star omg yess! My arms were shaking 😂
Yessss!!! This killed my arms more than my abs!
You’re not supposed to feel any shake in the arms, maybe a little. Just make sure to keep your arms straight and parallel to your other arm.
Olivia Star yees my arms are so weak :D
Yup. Normal when you're not used to using certain muscles. As you keep doing it, it'll get easier and the shaking will stop.
She is so stroong
Lili Szász yes and sooooo beautiful :”””) she’s a goddess
Lili Szász very strong. From sight this exercises looks so easy. But, in practice you can feel how they are special.
you have 666 likes ahhaah
You spelled sexy incorrectly
So are you
Me: oh only 7 mins, no problem
Me also after every two minutes: God I'm taking a break!
Exactly!! lol
Same 🙃😬
Same, I con only do 3 exercises in a row maxium
Same!! My arms are weak so I had to
not even 2 minutes
You know a workout is hard when mountain climbers are easy as hell :)
Yes😭
Sooooo who’s here for week 4 of 2021? Kinda scared to die in a few minutes...
sameee. I'm going through the comments ready to die lmao
@@itsope8391 HAHAHAAH feel you, but I made it, I’m sure u will do great :)
Me: EVER HEARD OF A REST?!?!
Pamela: No... what is it?
edit: thx for the likes yall :)
@Nevaha Lexa more accurate
Ikr i was dying
The only rest is at 5:10 when switching from the elbow plank to the bicycle side plank
haha
@@PetterHughes if you want you can switch within dropping to the floor but i need that 2 seconds break lol
Ok but... is it even possible to do it after killing your arms for 20 min straight beforehand?... I took 3 loong brakes during this 7 minutes 😂
Week 26, day 5 of quarantine home workouts, tell me I'm not alone 😂
you are not alone. My arm are shaking I even cant use keyboard easily.
You are not alone, but I decided to do this workout at the beginning in hope not to be absolutely destroyed when I have to do this 7 min planks :D :D
i feel you😭😂 i took a break every 1 minute
You're not alone, my arms were SHAKINGGGG
When you do it with some amazing extended song which has right words for it than it has much deeper impact on your body and emotion ;-) CORRECT BREATHING IS LIKE A POWER AND ENERGY FUEL! th-cam.com/video/vvuNRCN58ZY/w-d-xo.html
who’s laying in bed watching her ?
Me. From vietnam
😂😂😂😂😂😂😂😂😂😂😂
Yeaah, I'm watching her in bed and what she does seems to be so easy right now.
Edit*: I did 3minutes and I stopped as my arms hurts so much, but there's no pain in my abs. However, is so easy right now too(writing a comment)
@@giunbien8376 Me. From Czech Republic
me but that is to mentally prepare myself before I start
day 1: i'm writing this with my feet. my arms no longer work
The way she sits up at the end of every video looking pretty without a single hair out of place and all that while I am over here just-
I literally look homeless
Just looking like after get storm
Yeah, that kills me!! I swear I start sweating in the first 4 seconds of any workout 🤪
I look like someone who has not eaten for 7days
A hot mess~ me too
I'm currently able to do this with 30 second rest period between each exercise and with replacing those bicycle side exercises with shoulder taps and arm raises planks. I will reduce that break to 20 seconds next week and hopefully by the end of the year I can do all 7 minutes.
100th like!!!
Good luck!!!
I replaced bycycle side with side planks
you can do this, i belive in you!
You got this!! 🤩🤩
If there is one thing I know about sport is it's always feel good at the end.
Yah, to be done with it 😁
Sooo good
Nope, I just feel sore as hell and my arms so tired and weak
It always changes my mood for the better!
I can't even do a 30 sek elbow plank lol
Made my day lol
Nhi_ Do you can😊 motivation is everything🌹
Yes you can 😊 you got this just remember that pain is just temporary ❤️ you got this! You can do this ♥️👍🏽
you can do it
when i start doing it it was soooo difficult to me to stay 15s my body was shaking
but when i told my self that the body achieves what the mind believes i challenged my self
now i can do 5min and even more
believe in your body and you'll do aaaall what you think it's hard
Youd be surprised what a big part mentality plays. I am sure almost anybody can do a 30 sec elbow plank if the person would know how to not give up too early. Like I can do elbow planks for minutes by now but I still feel like giving up after 30 sec. It never really becomes easier, you just learn how to suffer longer and more intensly. The secret to every workout, really. Learn how to surpass your mental barriers.
I tried it the first time today and I didn't make it at all... but hey, everybody starts low
Continue dear, you will get there. All the best
summer v just don’t stop
Don't be afraid to press pause! I always do :) Also, you can try out shorter plank challenges to get you started.
Lifehack for anyone searching for a slightly easier approach to this:
Wait until the counter for the excercise reaches 20 seconds and then do the excercise from that point on until the beep sound.
That way you get a short break for about 5-10 seconds between the excercises and since there´s a pattern behind it, you still feel productive and proud when you can follow this pattern until the end. (could also start at 15sec or less if 20 is still too much). Then you can increase the seconds you do per excercise every time you do the workout until you can one day rock it completely.
What a great idea :) thank you Lucy!
:)
Thank you sooo much for that idea. Did it that way and it felt sooo good because i didnt have this loser feeling for breaking in all the time 🙏🏻😄 now next time starting a few seconds earlier each exercise
@@larissajohne7811 That's so cool! Thanks so much for your answer, made me super happy that it was helpful 😊
Nice arms.
this looks way too intense for me. Maybe next year haha
You should give it a go! Start slow and take breaks, once you make it through the whole 7 minutes, you’ll feel so empowered! 💕
It’s next year, you should do it!
It's next year get to it
Its next year😂
it's next year...you have to do it
How does she do the bicycle side plank ? I cant get my body even like that way
Me neither 😪
SAME
Me too sis
This girl is made of iron.
please keep in mind that Pamela is a professional and that she has so much more experience than a lot of us. it is not a 'bad' workout when you need a break/breaks. Just don't stop and go ahead. breaks don't affect your goals/changes :) I am proud of you
Thats so true, what a great advice. We can pause the video and continue, or go slower. Nothing wrong with that
i like how i actually thought i could actually do all this without breaks😢😅
I've been doing this routine for a couple of weeks now, almost everyday (definitely 5/6 times a week). I started doing that more to see how my arms strength would increase but at this point I can say that I'm seeing major improvements also in my abs besides fo course in my arms. I'm not even eating less (hard to do during lockdown in Italy with my boyfriend cooking pasta and lasagne everyday :D ) but it seems like the layer of fat on top of my abs is really disappearing. I've always worked out so I was already quite fit but if you want to give this workout a try and keep up with it for a week or two I can assure you will see the results. I will keep doing it to see if it ever gets easier (still waiting for that moment though :D )
bella sociaa
No one cares
you gave me motivation to try it out ! we'll all have a sixpack and toned arms at the end of the lockdown haha
Try her weekly workout on instagram, it works!
Thanks for sharing! Stay save in Italy :) Greetings from Germany
Awesome ! Anyone here rn bacuase they're doing pamela's workout plan ?im doing the 30 min plan
I am here! Same plan of 30 min :) This is the 1st time trying this workout and I can't feel my arms :D
@@aleksandrayancheva1473 hahaa same😂 but i actully could do the whole 7 min im so proud🙃 good luck doing the rest of the week... dont quit ! Sending love yo way sis☺️🤩
@@solab3075 Sending love! We never quit! Only improve! :D
me: oh, i can do this.
Me, after doing it: what the hell did i just die i think i just died
Week 26 ?
yes xP
whoever can keep up with this killer planks after the other 20 mins of killing your arm muscles (day 5) is a machine!!!
FR! i skipped the bicycle side planks because i couldn't feel my arms anymore
I almost died 😭
I did eventhough i thought it wasn't possible and when i started the plank challenge i was planning to stop whenever my arms give up
today is Nov. 18, 2020. Who absolutely DIED in today’s workout on Pamela’s calendar?? I’ve never felt my body sweat so much in my LIFE. I’m absolutely DEAD. Currently sweat is dripping off of my eyelashes like tears, I can barely see as I type this
Edit: I just realized that people don’t realize the context around this comment 😅 on Nov 18, it was a intense cardio day in the 45min sweaty program and we had to do the 15min HIIT video + 10min hardcore hiit + 7min plank challenge + 1 other video, i can’t remember lol
That’s why I was complaining and sweating so much lol
Same, I honestly did not know my hair and ears could sweat but here we are 💀
I still have to do it right now...I‘m gonna dieeeee 😂😅
I am so dead. I am sweating buckets, it was a slow burn too, it didn't feel that bad until this one. But it burned 400cal total which is awesome.
I split up the videos and did two of them early and finished the other two now. Todays plan killed me so much, I thought I finally got condition after weeks of doing her plans but my body said nope :'D
I cried 🆘
who is here bc of the homeworkout plan 45 min sweat on 30.03.21 hihihiii
Hip rise was my favorite cz i always do it unintentionally during a workout😂
:)))
us during other workouts: plank feels like a break
Pamela: hold my dumbbell
how about a leg video ?
ella 98 there is a booty workout which also kills your legs
Tja SuchsDirAus i know but a normal workout would be nice too .
Well. U know the PumaTrac app there shes got some more workouts
(Its for free)
Tja SuchsDirAus oh that Sounds well . Thanks for this information
No prob 🤘🏻
WEEK 4/2021 :)
I can't believe who she's so fit. Like seriously. Going on without breaks and that too with those bicycle side plank thingy. I mean, at first I thought they were those normal side plank crunches BUT SHE WAS DOING WITH THE LOWER LEG! HOW?! I had to modify it as I couldn't balance myself in that position. Her fitness level is no joke.
Personally that one was the easiest because I’m doing this on butt day... but damn do my arms hurt more than my legs lmao
When you do it frequently you will get used to it and it will be so easy for you 💜
It was 7 min workout but I needed 10 min to complete it !!!
2nd time after 1 month: why in the hell did it get harder....I think I lost my strength 💪😢😔
😆🤣😂😹
Wtf I managed to do the whole thing without any break and it’s my first time, I’m really proud
You should be! Yei you!
Hiii sorry for the late answer but thank you so much !
I did too
That's AMAZING! Meanwhile I am here still struggling, getting there tho lol
@XI nani there's a thing called being happy for others :)
Am I the only one who fell again and again because of my arms?
Planks are tough on the shoulders as well... Don't beat yourself up about it!
@BurpeeGirl I actually got a lot better at this by practice🙈 thank you so much❤💗🥰
@@ananyabhagat4699 Happy to hear that!
Am I the only one who can't do it only because my arms get really tired :'(
is anyone else dying because they're doing it after the week 17 full body workouts?
yes
Yes gurl
Yep...
Yes I am shaking
I can't even do a 1-minute plank, so there is no option to do all of this 😢 but let's try to do at least a few minutes with breaks 😉
Exactly what I was thinking! Best of the luck girly 💖
RobeMonstre Do what you can hun😌 You might surprise yourself! We believe in you💕
Not even a 20sec elbow plank for me.
Needs time. When i started, i could only do about 10 sec, now i can do 1 min :)
Me to therapist: time is moving too fast! 😭
Therapist: have you ever workout with Pamela Reif? 🧐
WARNING⚠️
THIS IS NOT HUMAN FRIENDLY ☠️
Inner thigh workout please 💪😍
__cori 💪
Yes go workout. TH-cam doesn't burn the calories hun.
M- Nice the fuck
*IF YOU LOVE PLANK LIKE THIS COMMENT*
That video is dope ! Results start being seen after one week (3 times a week). Discovered your channel and love the videos !
after 1.30 mins.. I decide to take a break and write this comment because daaammmnn guuuuurrl
I'm pretty sure that's what they have to do in hell
Day 1 of Week 17, where you at ?! IM SO PROUD OF YOU GUYSSSS YOU CAN DO THIS !!!
Wait what week 17? Is there a plan or something?
kevins Chilli yes !! There’s a bunch of workout plans in Pamela Instagram , you can check them out in her story highlights
Also week 17 but I’m not doing it in order :))
L O L YOURE SO EXCITED WOOOOGOHOYOGNIWEFBIUYAGEFIUYWGOTVWRTB
anyone doing this on Sept. 10, 2020? Doing this after those killer upper body workouts on the calendar have REALLY killed me!!
Edit: I did it a day early because I like having Friday as my rest day rather than thursday
Same here!!
Right?! I had to stop quite a bit 😭
Same!
september 11
MJ sammmme:( I had to stop too but we will get stronger!
From a workout addict to someone with binge eating habits and gained 15 lbs gradually within 2 years,and here I am trying to get back on track and managed to do this with no break on OMAD
woah! no break? IMPRESSED
I collapsed in 2 minutes. Pamela, how do you hold for 7 minutes?
Try shorter challenges to keep you motivated!
Imagine doing this with no breaks
just depends on your fitness level
I probably shouldn't have read the comments before the workout
And then look at me...I'm just sitting and my bed and i'm eating some chocolate...fml haha
Yeah, my life😂I don't even know why I watched this video, I mean I could never do that without dying😂I'm just admiring those who can
@@crazy_little_cupcakeluna2788 the 'peaple who can' also couldn't at some point but they got to where they are because they stuck to it and believed in themselves...you can be one of those people, just push past your limits and get rid of any negative thoughts of failure that prevent you from even trying. These things take dedication and effort and anyone can achieve what they want through those two things
@@@s.a6836 Thank you I never thought of that❤️maybe I'm gonna try...
😂😂😂
David Goggins.Get at it
the bicycle sides are the problem for me ngl
My first time doing plan challenge.. it was exhausting.. i took breaks but maybe after serval tries i will be good at it, hopefully
Why is this more of an arm workout than ab workout?? Anyone with me???
Ok so we are not touching the ground for 7 minutes?
Just completed Day 365 of this Plank Challenge! My abs say, "Thank you!" They are definitely more toned and sculpted now! 😊
plot twist: this is an arm workout disguised as an ab workout
If you had posted this comment earlier than you would have more than 1K likes i promise
Bicycle side? My inner thighs don't approve
Did this after abs with weights and 2 HIIT videos.. I can’t believe Pam just did that to us
Me too. It was so hard.
Everytime I do this I'm just like 'three minutes in, we're good'. And then comes the up and down plank and I'm dead...
I had tried a lot of planks rutines and believe..this is the best killer routine..this girl don't even sweet..is she really human??
**dead twerking**
Am I the only one that have to do a break after evry second exercise?! (sorry for my bad english...;))
Perfect video if you want to try a near-death experience
Ahhhh endlich ein neues Workout, deine sind einfach die besten, die man auf TH-cam findet!!! Würde mich sooo über ein Leg Workout freuen, bzw. eben Inner Thighs😍😍😘
emma marlene ja inner thighs unbedingt 😍👏🏼
Ja, das bräuchte ich auch, dieses workout!
Jaaaaa inner tighs😍
Mbdei
die 7 min flank challenge coole sache
Currently can do 3:30 min without break… gonna do this everyday and improve a little by little. let’s see how many days it takes me to do the full video without break💪
been doing tjis for 3 days and i can see the changes
It's been a month
Just searching for this workout makes me sweat...