What makes this "BEGINNER FRIENDLY"? 1. I used BASIC movements, that are not super complicated or hard 2. the movements REPEAT, giving you a chance to get used to them 3. a couple of BREAKS. The sequences are only between 2 or 4 minutes long. 4. includes warm up exercises 5. includes a cool down sequence in the end
I just want to say congratulations to everyone who's trying to workout for the first time or workout more. your future self is thanking you!! :) I know you can do this and I'm super proud of you for making the decision to take care of your body and I love you!!
@@nishdhamohamed5757 I feel you. The first two week when I done this, I only made 5 minutes, because then I died. Today I Done the whole workout. So practice is everything
To everyone that has completed or done a part of this workout: CONGRATS! No matter how many minutes you have done, you will always be one step closer to your goal! I am proud of you
Question, have you seen any physical changes, like does it get you skinner, or stronger? I've been doing this for a few days, just wanna know if it gets you in better shape haha!
Please tell me im not the only one, who took like 20 breakes just to breath again ? UPDATE: Thank you for reassuring me hahah I’ve been doing it for a week and let me tell you it get’s better ! Don’t give up 💓
Hi everyone, don't know if yall also started this workout because of quarantined. I just wanted to encourage people that it's ok to not finish this workout! I'm personally out of shape and haven't exercised for years, this workout is really hard for me. However, for the past few days (this is my 5th attempt back), I have actually reached halfway at 13:47 (my first time was at the 9 min mark) I wanted to post this comment so I could come back every week and reply to myself so I could see my progress and hopefully encourage other people as well! Good luck everyone!
I have a habit of looking at these exercise videos before doing them to see what i am getting myself into, and you see that Pam are doing them nicely and looking very relaxed.but when i do them its a completely different story. 🤣
I just wanted to say I love the format of your videos. Straight and to the point. I am not a fan of workouts that spend a lot of time talking before the workout, and I don't need fake encouragement. Just show me the steps and give me a timer with some music. Done. Thanks!
I agree. If you are advanced you should know how to properly do the moves, and at that point you just need a video to get to the point so you can be in out and done in 20 minutes. Love her workouts! Thanks Pamela!
I'm a total beginner , here is my progress: Day 1: 5 minutes of workout done Day 2: 7 minutes of workout completed Day 3: 8 minutes of workout Day 4: 11 minutes . Today exercises were much easier to do although my thigh muscles were completely sore. Day 5: 11 minutes but today's workout almost killed me. But I see quite a lot of improvement in my body. I could never do leg raises. Yesterday night I did my first leg raise. I'm so happy Day 6: 12 minutes done Day 7: 16 minutes done. Today was a great workout session . I can now touch my feet with my fingers. The improvement truly shocks me. Day 8 : 18 minutes done Day 9: GUYSSSSSSSSSS I FINISHED THE WHOLE WORKOUT TODAY OMGGGGGGGGGG
I started my fitness journey with this workout and i lost a lot of weight since and moved to harder and longer workouts. However, 2 years later i still come back to this (as a warm up before weight lifting) and it's still as efficient and incredible as ever. This is a workout that everybody can benefit from no matter what their level is for the sheer efficiency and positive vibes!!
@@harshitasharma2429 she said after 2 years, everyone has start button, afte a while u'll find out more difficult and challanging workouts that this one will be too easy for u
hey reminder to everyone that you can take breaks when you feel like you can’t do anymore! just keep practicing and one day you’ll achieve your goal. be kind to yourself :)
So after 6 months of regular workouts with Pam (aiming to do at least 30min 5 x per week) I felt today that THIS became way too easy for me now! I was literally starting from fitness level 0 and being at least 10kg overweight. I lost about 5kgs now and feeling so much more fit. If I can do it, everyone can! Don't give up, people!
Me too, I'm 43 and noticed the difference quickly. The first time was really difficult and I only got ten minutes in. Now 3 weeks on I'm doing it fine. A little bit every day does it.
To everyone who is just starting! Don't get discouraged when you can't make it all the way through. It's perfectly ok and you just need to practice, but please listen to your body when you need a break. Don't starve yourself and make sure you drink plenty of water to stay hydrated. You can do this! I believe in you all!
@@mishel2469 remember listen to your body if you cant finish it. It's ok if you need to stop just listen to your body. We all start somewhere and you will improve overtime.
I'm proud of myself. Yes, I did take more breaks than she included in the video... but I still got the workout done. I didn't know how to do a few of the exercises, but I tried to follow along with her as best as I could. Feeling great lol
*Pamela hands down has the best workouts here’s why* 1. It’s *FREE!* You could do all her workouts anywhere and anytime without paying a dime 2. She doesn’t put ads in the middle of her workouts like some fitness gurus do. (Which annoys me when I’m in the middle of a workout and an ad starts playing out of nowhere) 3. Her workouts are genuinely *INTENSE* and are actually quite fun to do 4. There is a lot of variety, there’s workouts for beginners or if you want something more advanced 5. You could really feel the *BURN* (I’ve been doing her 7 minute plank challenge for months now and I could still feel the burn)
I totally agree, I see people do other people’s fitness and I’m like have u seen this one, it’s so hard and omg the burn and the effort and the pay off is everything
I've been doing Pamela's beginner friendly workout plan (I'm just finishing week 5 now), and this workout comes up alot. Trust me, it doesn't get easier, but you 100% feel better each time you do it, especially when you wake up everyday noticing something new with your body whether its physical or in regards to strength. Push on everyone! It is definitely worth it! The burn is only for a short period, but the confidence you gain from this will last forever!🔥
I've been doing this workout for the past few days, how many rests do you take in a week? I'm in my 4 day doing this workout, I use one of the dancing videos of Pamela for a warm up and then I do this workout, then i stretch. Do you think that's ok?
@@florenciaherrera956 From Pamela's workout plan, she makes us workout 5 out of the 7 days, and two of those days is some sort of 20 min full body workout whether it's this one or the medium version. The rest of the days, she switches it up between different 10 to 15 minute workouts, the 30 min yoga routine and lots of the 3 min song workouts. Honestly, it is worth checking out on instagram because before I would do the dance cardio workout everyday but then I realised that your body gets used to the same workout, therefore there isn't much change. I also do the 30 min stretch on my rest days, which is really great to loosen up my body. As a total between this one and the medium version, I've done it 10 times and I'm starting week 6 today. Good luck! You got this! ❤
Hey so I'm thinking of starting her workouts, I've been doing a couple of others for the past couple of weeks but I don't really feel the difference or notice much change in my body. If you don't mind me asking could you please let me know if you went through some positive body changes throughout these 5 weeks? As in did you notice any significant or insignificant weight loss or an increase in stamina or even a change in body measurements.
@@ashleyfai8386 you definitely get more stamina... If you dont see any changes in your body it's fine because your body won't dramatically change in one day so have patience....
@@ashleyfai8386 I'm just about to start week 8 now. I noticed a lot of changes in my stomach first, although its still not completely flat now, it is a lot less bloated, and flatter, plus I can pull in my stomach a lot more now. Then it was my legs which became more toned and my bum became more round. Now I'm noticing changes in my shoulders and face as they are becoming more defined. However, because I'm heavy chested, it's been difficult to determine how much weight I've actually lost, but my partner and I have definitely noticed changes, and my clothes are becoming looser. I generally feel better and stronger, but I have a long way to go still. I hope this helps. You got this!
You have to finish the exercise for that? Damn I'm at 7:20 realising I'm not out of shape, just having no shape at all. Hope I make it to the end at all
I tried to do this exercise about 2 years ago (during lockdown) and gave up a third of the way! Saw that I watched till the 7-minute mark, and I remember how grueling the whole experience was. I got back to this video today to try this exercise again and I amazed myself by getting through the whole video in one- go (almost, as I paused and rewound the video for less than half a minute to catch my breath during the core workouts). There is no magic. I was building stamina by jogging 2km 3 times a week (cardio) since June as well as building strength through yoga on an almost daily basis for a few weeks now. Yoga is an easy way for beginners as the pace is slow. It teaches you to be kind to your body and to appreciate your body for everything it can do. For anyone looking to get started and finding this exercise tough, although it says that it's for beginners (basically for anyone who has never exercised a day, just like me), I would recommend yoga. I have been exactly in your shoes and hated working out, as I literally felt like I was dying. Don't give up and try your best! Start easy to give yourself some motivation, so that you wouldn't end up hating the whole experience. It's all about building the habit. One day you would get to the peak, without even realising how steep the mountain has been. One day it would all click. Find what works for you and your body. I wish you all the best! ❤
my whole body is literally shaking. ths is the first work i've done in months. i just realized how far behind i am from beginner. i couldn't do all the exercises but i am proud that i even tried!! thank you
I am 152cm, sedentary lifestyle [Week 1] Day 1 (45kg): Stopped 4 times (around 5:15, 8:15, 13:45, 17:45), excluding rest times Day 2 - Day 4: Rest -- pushed myself too hard and got rhabdo... hurt to walk and my urine was deep orange. Strongly advise everyone to take breaks when needed, and hydrate. Day 5-: Stopped (around 8:15, 13:45), excluding rest times. This time I did it at my own pace instead of following her speed, rested longer during rest times Day 6 - Day 8: Rest. Very mild body aches unlike previously. I also started on a cleaner diet, replacing potato chips and instant convenience food with healthier options [Week 2] Day 9 (44kg): Took longer breaks during rest times. Stopped at only 13:45. Body is leaner; stomach flatter and jeans seems to be looser. Day 10 - 20: On vacation while still on a clean diet. Took a long break. Huge stomach pouch is back, my usual jeans seemed tighter. [Week 3] Day 21 (43.8kg) : Took longer breaks during rest times. Stopped at 9.45. Surprisingly my fitness level did not drop, but I did do the exercises at a much slower speed from 9:45 onwards Day 23: Took longer breaks during rest times. No stops this time :-) [Week 4] - Longer breaks, no rest times.
OMG i am so proud of myself. 1 week ago i couldn't make it without stoping the video after every sequence, but today i stopped it only ones!!! If i can do it, you guys can too. Stay motivated!
What I have come to realize is that, if you are a beginner, it is very important that you don't forget to warm up, best to use a video for that too if you don't know how to, and that you should not overdo it. When I first started out, I just pushed through my muscles pains I had the second and third day, but it just kept getting worse each day. If you musclea actually ache and don't just feel tense, take a day off or do some easier exercise. Maybe do some yoga instead, but don't push it, that would just hurt your body
It's my first day working out since a year of over eating and getting no excersice. Remember to go at your own pace, I could barely make it to 10 mins.
Goddammit i feel you.. I am in the same situation. I never do anything physically Jesus... 3 minutes in and I was dying, I stopped at 5:16 and now I am lying dead on the floor... Am I the only one who's having a heart attack right now? I feel like my heart is gonna jump out of my chest any second now 😭😭😭😭
Ich mache das Programm nun seit 4 Wochen täglich und ich bin Dir sehr dankbar für dieses Video. Es ist für mich (etwas älter) genau das Richtige. Ich sehe beteits nach so kurzer Zeit Veränderungen an meinem Körper, die ich nicht für möglich gehalten hätte. Und ich kann zu Hause trainieren. Mein innerer Schweinehund ist nur noch eine Taste auf der Fernbedienung. Den Kampf gewinne ich immer! Bikini mit 46,vielleicht nächsten Sommer❤ Nochmals Danken
I’ve been doing her exercises for the last 3 months everyday for 30-45 minutes and eating healthy. I’ve gone from 205 to 173. If I can do it you can do it!🖤
As a person who lay in bed 24/7 this was fire. My heart was crazy after the very first 5 minutes haha. Hope ill be able to do this one day without feeling my heart racing.
Don't be shy to do the exercise in front of your parents cause I'm a 11 years old trying to loose weight. And this time I'm serious about it unlike the other times. I wake up at 6 am and get ready and go to my roof and do exercise every morning I also follow a healthy diet. I don't feel shy to do it in front of some random strangers. Some people may stare at u but u have to have a mind setup pl don't give up! If ur parents force u to eat junk make them understand who u want to be.. a healthier, energetic and fit person not a couch potato. So I believe in u. If I don't feel shy and can believe that one day I'll have my dream body. If I have confidence to loose weight, u have too! U can do it! Loose those extra pounds Edit: Thank you soooo much for all the likes and I really appreciate it!!!! I believe in all of you. You can lose weight! But warning: don't loose too much;) stay in a healthy weight for your age I'm soooo thankful to u guys, thank u soo much for motivating me and writing those motivational comments that you guys wrote in the reply. Thank u soo much for the support. It motivated alot. And I'm pleased to know that this comment helped someone to get there dream body. Stay healthy, stay safe
Oh thank you soooo much for your speech it gave me alot of motivation I'm gonna do this exercise from tomorrow and once again thank you btw i had a question are u from india? cause i felt like that!!?
This has been AMAZING for me. I’ve been doing this workout for 2 years ( not continuously ) but on and off for 2 years usually a 2 month break, I just started again and I can’t even describe how happy I’ve been since I started working out.
As a "beginner" - im dying right now. BUT - to be honest, this should be beginner. The fact that Im so not ready for this is just the fact that im not a beginner. I'm worse. So its a quick reminder where I should be right now. Even if it pisses me off.
Im a beginner too, i’ve done this workout on and off like 6 times and im still dying. Just do it consistently a few times a week then increase to almost all week then once you master it move on to more normal or even advanced workouts.
I’ve been doing this workout 2-3 times a week and running/walking other days (combined with eating less). Pretty stoked I’ve lost about 10 lbs in 5 weeks and have started to see some muscle tone! Thanks for this one!
I also think💭 that its time for us as women to be strong💪 lol thanks to this video and this book📕 also i have lost about 50kgs in 2 dayz checkout this book👇 www.digistore24.com/redir/127071/DylanMattiz/
This was AMAZING! Definitely struggled but in a healthy way, and my thighs are super sore today (the day after doing this). Also, I love the format of no talking, the timer, and a heads up of what the next step is. THANK YOU!!
super agree! I love her vids now! just new here. I like her vids bcs its no bs intro and straight to the point exercise plus COOL DOWN STRETCHING?! oh yesss EVERYTHING I WANTED
20 minutes that feels like 20 hour🤣 I hope I can consistently trying to do this workout so I can become stronger everyday. Thank you for this interesting beginner workout, Pam! 😆
Update!! 💞 Guys thank you so much for all your concern and kind words! Its been 1 year, I still maintain regular exercise. my lowest weight is 50kg. like some of you guys said, that time I felt not too healthy, maybe because it went down too fast. now my weight is still between 55-56kg, I eat 2x a day, with a combination of rice, vegetables, meat and fruit (chocolate sometimes hehe). I like to keep this routine not only for appearance, but my menstrual pattern, everyday mood and my body's immune is feel much better now! Keep doing guys! Believe in yourself! ✨💞 ----- I've been doing this workout for 5 months, with an additional 5 minutes of warm-up and 5 minutes of stretching from Pam too. My initial weight was 74kg and now it's down to 56kg! I'm 153cm so I'm still trying to lose another 11kg. Thank you very much for this beginner version, Pam, I really really like it! this version makes me excited to exercise
Hey hey🤍 great Job ! Pretty impressed. Care to share details? Such as if u did other videos other than this and if u did a diet ? Anything like that ^^
for everyone who needs encouragement- you can do this, and props to you for even trying; trust me this does get easier, and eventually becomes fun, focus on just doing better than you did last time, in no time you'll make progress, from someone who used to never exercise, i forced myself to do this for about 2 ish months and i was able to do pamela's normal workout, i got visibly more fit, and trust me its the most rewarding thing when you realise you actually completed it for the first time. good luck to all of u, i believe in u 🥺💕
Day 1: 4mins. Day 2: 15mins. Rested extra 1 min in between Day 3: I finished the entire workout. I couldn't believe it! I did stop a few times before some routines ended. But I am so proud of myself Day 4: Finished the entire workout. I hate jumping arrghhh!!! Day 5: Finished Day 6: No wortk out Day 7: No work out Day 8: Finished work out, it gets easier but the jumping routines are killing me Day 9: Finished work out Day 10: Finished the work out Day 11: Finished the work out without extra rests. Good Tip: Turn the music up, it helps. Drink water if your mouth feels dry. Stretch a little longer, it'll prevent next day soreness. I'm going to keep pushing
A reminder to everyone, you're doing amazing. Never forget not everybody has the same physique and it will take some time to master it. But nevertheless youre doing so good and I'm proud of you. Have an amazingly great day today ☀️😁😀
I just started today and I was done after 10 minutes. I could not move or breathe properly. But I will keep doing this workout until I can do the whole 20 minutes without breaking down. Thank you for this efficient but still simple workout, Pamela 😊
Beginner friendly. Hmmm, must be easy. 10 minutes later... HOW IS THIS BEGINNER FRIENDLY?!?!?!? My core, thighs and arms are shaking so badly. But the sense of accomplishment when I pushed myself throughout the 20mins. Priceless!
I'm tired of being called pig, fat, thick, or obese I'm tired of it, I wanna wear the things I wanted to... And really it's so easy to eat what you want but it is literally hard to burn those fat... I just hope that soon I'll the ideal body I wanted. And oh thanks for reading it I hope you will be successful too❤
I was never made fun of my body but I don’t like it... I hate the way it looks and I wanna be happy with it, according to everyone, I have a “decent” body and weight I understand what you’re going through and hopefully you’ll achieve your goal
day 1: i gave up after 7 minutes. day 2: My legs hurt as hell, I couldn't walk properly. day 3: same shit like day 2 day 4: i made it to minute 13. But was dead day 5: it's insane but does me good i made the whole workout Meanwhile, it's easy to do the whole workout believe in you!
@@miley7683 yes my thighs have become thinner and my waist is narrower. I do the workout more often and it's not a problem to finish it now. so I definitely noticed differences.
I mean if you haven't exercise in while or never in your life you shouldn't start with a full workout,and if you do anyways you need to warm first,like jumping the rope or something,and then do the first 5 minutes and that's it,and repeat at least for the a week,only five minutes, because is too intense and you can injured yourself,then you can add more minutes coz your resistance increase with time,and don't forget to drink a lot of water.
You are not alone I struggled I had to keep stopping and eventually felt like I wasn’t trying hard enough and said I’ll come back to this when I build stamina and found another video that helped more it was called popsugar fitness 30 minutes no equipment abs and butt- toning workout it was a lot better and she encouraged to go at your own pace not to hate on this video but it was hard
I was so sore for 3 days straight that I walked like a stickman the whole time and struggle to walk the stairs, sit down and get up like if I were a 105 years-old great-grandma 😭
This video kicked my butt but I feel so good after. My tip: if there’s a certain part that is too much then don’t just skip it but dance around or run around. Do something easier during that time so you continue to move. I could do the first round of squats but for the second I had to dance instead
OMG... I proud to myself to finish this whole workout for the first time. I did Pamela's workout before, so i've been addapted. I really really love Pamela's workout and the music is so well combined with the workout. I hope i can do workout consistently and will see the result as i want. July 5, 2023 I often do cardio workout for 3-5 times a week. And it's been a month. I redo it again because i failed in my previous program. For a month i did intermitten fasting and defisit calorie. And i lose 1,5 Kg. I will do it till i lose 4 Kg.
I tried my hardest just to finish this work out. Funny that the instructor looks like just eating some pop corns, while I'm thinking if I can survive after this. But it was awesome after doing it. 😊😊😅
You know it’s a good workout when there is sweat dripping off your nose as you’re holding those planks. Pam you’re a beast. I definitely enjoyed this workout. 🌸🌷
For those who are real beginners, but want to start of with this work-out. Day 1: Until minute 1:13 (You'll already notice you can go easier go to the toilet from day one if you are someone like me who didn't do anything during quarantaine) Day 2: Until minute 3:13 Day 3: Until 4:18 (You'll already feel something happening in your legs) Rest day Day 4: Until 6:10 (You'll experience a tiny burn) Day 5: Until 7:48 (Yes, you can feel the burn for a few seconds and you'll start sweating. You'll have to do some stretching exercises after from this point to make sure your muscles doesn't hurt the day after. You'll regret it if you don't. Haha) Day 6: until 9:40 (I could litterly feel my muscles grow, but I didnt wanted to train today. I did it anyway and I am proud of it! I added a stretch video of Pam, starting at 1:48. You can find the stretch video I used of Pam here: th-cam.com/video/KPG1tJW8dwQ/w-d-xo.html Day 7: rest day Day 8: until 11:20 (Yes i reached over half of the video!! Today I noticed the walk down exercise went easier. I am getting more flexible! Time for the stretch video that I mebtioned earlier!) Day 9: until 13:10 (Finally doing something about the abbs! It turned out to be harder tham expected. I had to burp a little afterwards.) Day 10: until 14:10. (Autsj, my abs are not thankfull for giving them some extra work. Since today I noticed I was craving for more food than usual.) (I'll fill this one out upcoming days to give the real starters among us an idea what this workout is like.) Hopefully I'll make it to the end :D
@@rxtaj374 Don't forget to stretch afterwards, so you can train again tomorrow. p.s. You were able to do more than I did in one day. I consider that as a great achievement :)
You: Splits the whole video into 10 days Me: Does the whole video on one day on her second day of exercising since last month and literally ✨ dies ✨ 🤣 Also me: “Damn I probably should’ve read the comments first- “
@@malayamartinez6105 Don't be disappointed. :) First of all, you started to make a change in your life. Secondly, you made it quite far already. Don't look at what you didn't achieve, but what you've a achieved today. Tomorrow you will have a new day to challange yourself. :) I am sure you can do it.
Yeees, I started 11 days ago after 6 weeks without moving (except go out with out dog). Some notes for me and about how it works in my comment, I update directly after the workout. Have fun, it´s amazing, when its not that hard for the first time. And if you not want to kill her, for not gettinig it as well as she does (?). Sorry for my miserable English, haha.
@@kristinat.8582 try body project workout for TOTAL beginners,, its 30 sec exercise then 30 sec of rest ive been doing it for 3 weeks and i actually look forward to doing it everynight because i can complete it
Just finished my workout! Love how the warm-up, cool-down, and stretching are all included. It’s a huge time-saver for me! ⏱️💪 Please make more workout videos like this ❤❤❤
I am going to try this for a month!! Day 1: Stopped at half Day 2: Did entire thing, almost died. Day 3: Just did whole exercise with only the breaks she gave. Not as dead as yesterday. Wish me luck, tune in for tomorrow. Day 4: I forgot to update, but I had trouble this day. I also did one of her dancing workouts. Day 5: I did one of her stretches then this workout again. I sweat A LOT. Day 6: I had trouble doing the mountain climbers and the squats after all of the squats done. Wanted to take a break haha. Day 7: same as above, Day 8: So today I did one of her ab workouts and then this one and I attempted the intermediate version of this and failed miserably. Day 9: I did it again, but I wanted something a bit more challenging so I attempted some of her other workouts. Warning: Sweating is a lot XD Day 10 + 11: I did this workout and the Jason Derulo workout. My abs hurt and so do my legs, but I actually can see my stomach trying to form abs. I should probably also eat healthy since abs are made in the kitchen. Lol.
Thank you so much for this. It’s been a loooong time since I’ve worked out and this was perfect. No talking to explains just get to work. Thank you! You’re great!
What makes this "BEGINNER FRIENDLY"?
1. I used BASIC movements, that are not super complicated or hard
2. the movements REPEAT, giving you a chance to get used to them
3. a couple of BREAKS. The sequences are only between 2 or 4 minutes long.
4. includes warm up exercises
5. includes a cool down sequence in the end
Pamela Reif Yeah, I see! :D It looks a wayyyyy easier
❤❤❤
Pamela Reif Thankyou so much your video!❤️
❤️❤️❤️❤️❤️❤️
Thank you specialy it easy to do it before going to school i just need to wake up 20 min earlier . Wish me luck😉😉
I just want to say congratulations to everyone who's trying to workout for the first time or workout more. your future self is thanking you!! :) I know you can do this and I'm super proud of you for making the decision to take care of your body and I love you!!
Awwww tysm!!!🥺😂❤️ That habe me hopr
Gave* hope* lol
Love you too ❤️
Awww thank you! I needed to hear this
I've done this 3 days in a row just for this comment. Thanks for encouraging everyone :)
Can i please have the beginner version of this beginner version ?
cant get any more beginner than this
😂😂😂
mood
@@nishdhamohamed5757 I feel you. The first two week when I done this, I only made 5 minutes, because then I died. Today I Done the whole workout. So practice is everything
Hamad Mahmood Just do it everyday. By a week it should get it easier. Your body will get used to it and you wont have to do beginner anymore :)
To everyone that has completed or done a part of this workout:
CONGRATS! No matter how many minutes you have done, you will always be one step closer to your goal! I am proud of you
Thank you luv 🤍
@Amin_hd I’ll go look
Thank you! I done 7 minutes. Felt defeated that I only done 7 minutes. But ill keep going until I finish it all
@@jasminefirmin5529 keep on trying
Aww TYSM I got 12:55 minutes in to this video!!
After 5 minutes of this workout I am happy to share that “I have learned self-love”.
I do feel the exact same ❤️
Same thing bro/sis
Me too and I’m glad
I lost 20 pounds in a mouth,I have a better way,
I’ve been doing this for five weeks every single day and let me tell you it does get easier so just stay strong people
I just noticed it sounded like I said that this is a bad thing
Question, have you seen any physical changes, like does it get you skinner, or stronger? I've been doing this for a few days, just wanna know if it gets you in better shape haha!
Ady Lajom yea this has deffinetly improved my strength
do you see results in your weight ?
Timara Nicholson yep for sure my weight hasn’t dropped for say but it hasn’t gone up any so this is deffenitly helping that that
Please tell me im not the only one, who took like 20 breakes just to breath again ?
UPDATE: Thank you for reassuring me hahah
I’ve been doing it for a week and let me tell you it get’s better ! Don’t give up 💓
Dude me
lol i did!
no you not honey
Hania.R I thought only me haha
We’ll get better tho 💪🏽 the key is not giving up
Hi everyone, don't know if yall also started this workout because of quarantined. I just wanted to encourage people that it's ok to not finish this workout! I'm personally out of shape and haven't exercised for years, this workout is really hard for me. However, for the past few days (this is my 5th attempt back), I have actually reached halfway at 13:47 (my first time was at the 9 min mark)
I wanted to post this comment so I could come back every week and reply to myself so I could see my progress and hopefully encourage other people as well!
Good luck everyone!
im proud of you
4/4 14:18 Fell at the plank, that superman was really though D:
Awesomeee! Good for you, don't stop repeating the workouts. Keep going!
Dang I only got to 6 minutes but I haven’t had an actual work out ever in my life I strive for 10 minutes tomorrow though!
My first try and I had to stop at 13:53
Thanks for your comment, I don't feel like that bad.
I have a habit of looking at these exercise videos before doing them to see what i am getting myself into, and you see that Pam are doing them nicely and looking very relaxed.but when i do them its a completely different story. 🤣
yh lol but i saved this workout and do it like 2 times a week
@@defonot.aishah h
Me too 🤣🤣
@@defonot.aishah i do it ever day
You're just like me...😉
I love how she does workouts for all her followers and not only shows off her fitness
*shows
Shoes hahaha
Funny you mention it; I indeed did this workout without shoes. XD
You re not the only one. 😁But after 4 weeks, I was confortable with it.
Its her job.
shoutout to everyone doing this workout while quarantined lmao
Ty
Thanks :)
Lmao 😂😂😂
😂😂😂
Just trying to stay sane 😂
Suddenly I love it when adds come on
EXACTLY I WAS LIKE YAYYY KDJFKAJDJA
Adds are the little extra break you didn't know you were getting
I have premium! 😭😭
😭🤣🤣🤣🤣🤣
Lol😂
I have been doing this workout for 1 month and I lose weight 52kg to 47kg, I highly suggest you this workout!! Remember guys pain is gain❤️
How often did you do this workout?
this is keeping me motivated, thank u!!
Where u dieting
Please reply did you only do this workout with or without diet
💯 absolutely pain is gain 😅
I just wanted to say I love the format of your videos. Straight and to the point. I am not a fan of workouts that spend a lot of time talking before the workout, and I don't need fake encouragement. Just show me the steps and give me a timer with some music. Done. Thanks!
I totally agree! Thanks Pamela!
Totally agree!
I agree. If you are advanced you should know how to properly do the moves, and at that point you just need a video to get to the point so you can be in out and done in 20 minutes. Love her workouts! Thanks Pamela!
Exactly. Straight to the point!
How many days to do
I'm a total beginner , here is my progress:
Day 1: 5 minutes of workout done
Day 2: 7 minutes of workout completed
Day 3: 8 minutes of workout
Day 4: 11 minutes . Today exercises were much easier to do although my thigh muscles were completely sore.
Day 5: 11 minutes but today's workout almost killed me. But I see quite a lot of improvement in my body. I could never do leg raises. Yesterday night I did my first leg raise. I'm so happy
Day 6: 12 minutes done
Day 7: 16 minutes done. Today was a great workout session . I can now touch my feet with my fingers. The improvement truly shocks me.
Day 8 : 18 minutes done
Day 9: GUYSSSSSSSSSS I FINISHED THE WHOLE WORKOUT TODAY OMGGGGGGGGGG
Just keep going! We are all in this together
You'll have killer thighs by the end!
I stan♡
You got this!
Oh you're supposed to do it like that
I only did like the first 5 minutes but I'm proud that I even tried
That’s good!!
I was like that when I started but now I keep going till the end, don't give up
Proud of you too! Don’t give up, the beginnings are always difficult
Me too🤣
That’s awesome!!
I started my fitness journey with this workout and i lost a lot of weight since and moved to harder and longer workouts. However, 2 years later i still come back to this (as a warm up before weight lifting) and it's still as efficient and incredible as ever. This is a workout that everybody can benefit from no matter what their level is for the sheer efficiency and positive vibes!!
You do this as warm up!!!!!!!!!!!! I could just do 5 mins of this video. Guess I am really far behind.
@@harshitasharma2429 she said after 2 years, everyone has start button, afte a while u'll find out more difficult and challanging workouts that this one will be too easy for u
@@harshitasharma2429Saame 😭
hey reminder to everyone that you can take breaks when you feel like you can’t do anymore! just keep practicing and one day you’ll achieve your goal. be kind to yourself :)
thank you for this🥺
@mapel thanks
😘😢😭🥺
That last line is magical
Thank u
So after 6 months of regular workouts with Pam (aiming to do at least 30min 5 x per week) I felt today that THIS became way too easy for me now! I was literally starting from fitness level 0 and being at least 10kg overweight. I lost about 5kgs now and feeling so much more fit. If I can do it, everyone can! Don't give up, people!
Awesome. Thanks for inspo.
Did you diet Also ?
Me too, I'm 43 and noticed the difference quickly. The first time was really difficult and I only got ten minutes in. Now 3 weeks on I'm doing it fine. A little bit every day does it.
6 months 11 pounds? Did you diet?
Can we do it for weight gain?
To everyone who is just starting!
Don't get discouraged when you can't make it all the way through. It's perfectly ok and you just need to practice, but please listen to your body when you need a break. Don't starve yourself and make sure you drink plenty of water to stay hydrated. You can do this! I believe in you all!
i appreciate you:) thank u for motivating me to keep going! wish u the best
@@mishel2469 remember listen to your body if you cant finish it. It's ok if you need to stop just listen to your body. We all start somewhere and you will improve overtime.
thanks for appreciating people🥰
Thanks to you dear for your advise and motivation ❣️
Than you i just finished the workout with a ton of breaks and feeling like I can't breath and I felt like such a loser 😅
Wow thanks, this video realy helped me get motivational about staying in bed
😂same
Same ahhaha
😂😂😂😂😂
I'm proud of myself. Yes, I did take more breaks than she included in the video... but I still got the workout done. I didn't know how to do a few of the exercises, but I tried to follow along with her as best as I could. Feeling great lol
that’s so good omg, don’t give up
@@melanie-xd7tb thank you so much:) your kindness means the world ❤️ you got this too!!
I started to fall apart at the mountain climber and plank
@Batman DAMN I'M JUST TRYNA LOSE SOME WEIGHT
@Batman ... what, no one ever said anything about injections & bigger glutes i'm just tryna lose weight like the other dude said 💀
Started crying at 6:01, lasted until 14:51 and rushed to the comments to stop myself from feeling weak. It worked. Thanks guys.
I'm feeling weak just reading the comments 🤣🤣
th-cam.com/video/ajrEVWqNJSU/w-d-xo.html
Workouts to gain bigger muscles
In two weeks🔥🔥
Yeahhh, true, its just not a beginner workout
SAME
th-cam.com/video/p5iDoR2Cjek/w-d-xo.html
*Pamela hands down has the best workouts here’s why*
1. It’s *FREE!* You could do all her workouts anywhere and anytime without paying a dime
2. She doesn’t put ads in the middle of her workouts like some fitness gurus do. (Which annoys me when I’m in the middle of a workout and an ad starts playing out of nowhere)
3. Her workouts are genuinely *INTENSE* and are actually quite fun to do
4. There is a lot of variety, there’s workouts for beginners or if you want something more advanced
5. You could really feel the *BURN* (I’ve been doing her 7 minute plank challenge for months now and I could still feel the burn)
thanks sooooo much
So accurate
I totally agree, I see people do other people’s fitness and I’m like have u seen this one, it’s so hard and omg the burn and the effort and the pay off is everything
The only thing I think is bullshit is to not put atleast 5 second rests in between the workouts.
YES!
Never knew 20 mins could be so intense yet rewarding. Thank you from a twelve year old!
Same i am an 11 year old 😂😂
@@islamicinfluencers5266 ❤
Hi, 13 and i cant do this at one time
@@cemre9429 hi! I came back to this after a while and I struggle too now. The bend knee crunches are soo hard
Hi I am 14 years old and 90 kg
I've been doing Pamela's beginner friendly workout plan (I'm just finishing week 5 now), and this workout comes up alot. Trust me, it doesn't get easier, but you 100% feel better each time you do it, especially when you wake up everyday noticing something new with your body whether its physical or in regards to strength.
Push on everyone! It is definitely worth it!
The burn is only for a short period, but the confidence you gain from this will last forever!🔥
I've been doing this workout for the past few days, how many rests do you take in a week? I'm in my 4 day doing this workout, I use one of the dancing videos of Pamela for a warm up and then I do this workout, then i stretch. Do you think that's ok?
@@florenciaherrera956 From Pamela's workout plan, she makes us workout 5 out of the 7 days, and two of those days is some sort of 20 min full body workout whether it's this one or the medium version. The rest of the days, she switches it up between different 10 to 15 minute workouts, the 30 min yoga routine and lots of the 3 min song workouts. Honestly, it is worth checking out on instagram because before I would do the dance cardio workout everyday but then I realised that your body gets used to the same workout, therefore there isn't much change. I also do the 30 min stretch on my rest days, which is really great to loosen up my body. As a total between this one and the medium version, I've done it 10 times and I'm starting week 6 today.
Good luck! You got this! ❤
Hey so I'm thinking of starting her workouts, I've been doing a couple of others for the past couple of weeks but I don't really feel the difference or notice much change in my body. If you don't mind me asking could you please let me know if you went through some positive body changes throughout these 5 weeks? As in did you notice any significant or insignificant weight loss or an increase in stamina or even a change in body measurements.
@@ashleyfai8386 you definitely get more stamina... If you dont see any changes in your body it's fine because your body won't dramatically change in one day so have patience....
@@ashleyfai8386 I'm just about to start week 8 now. I noticed a lot of changes in my stomach first, although its still not completely flat now, it is a lot less bloated, and flatter, plus I can pull in my stomach a lot more now. Then it was my legs which became more toned and my bum became more round. Now I'm noticing changes in my shoulders and face as they are becoming more defined. However, because I'm heavy chested, it's been difficult to determine how much weight I've actually lost, but my partner and I have definitely noticed changes, and my clothes are becoming looser. I generally feel better and stronger, but I have a long way to go still. I hope this helps. You got this!
To all those who were able to complete dis and did not give up, "I'm proud of you"
tysm
I DID IT TYSM
gave up after 5min
Oof, I just did mt first t... Had to pause a few times but i finished
I uhhh did uhhhhhh it uhhhhhhhhh I'm uhhh sweating
my favorite part is when I finish the exercise then read the comments lol. I know it is that hard for us but keep it up guys!!
Same I do that😂
Me too😂
You have to finish the exercise for that? Damn I'm at 7:20 realising I'm not out of shape, just having no shape at all. Hope I make it to the end at all
U r right: it is so funny and makes me laugh through the tears 🤣
@@DaveZeegers you can do it
I tried to do this exercise about 2 years ago (during lockdown) and gave up a third of the way! Saw that I watched till the 7-minute mark, and I remember how grueling the whole experience was. I got back to this video today to try this exercise again and I amazed myself by getting through the whole video in one- go (almost, as I paused and rewound the video for less than half a minute to catch my breath during the core workouts).
There is no magic. I was building stamina by jogging 2km 3 times a week (cardio) since June as well as building strength through yoga on an almost daily basis for a few weeks now. Yoga is an easy way for beginners as the pace is slow. It teaches you to be kind to your body and to appreciate your body for everything it can do.
For anyone looking to get started and finding this exercise tough, although it says that it's for beginners (basically for anyone who has never exercised a day, just like me), I would recommend yoga. I have been exactly in your shoes and hated working out, as I literally felt like I was dying. Don't give up and try your best! Start easy to give yourself some motivation, so that you wouldn't end up hating the whole experience. It's all about building the habit. One day you would get to the peak, without even realising how steep the mountain has been. One day it would all click. Find what works for you and your body. I wish you all the best! ❤
I love how the video goes straight yo the first exercice, no unecessary introduction, no waste of time.
Thank you!
Yesss
yeah
Yes 🙌🏼
That’s so true
_Shout out to those on the floor reading the comments_
Not at how im literally layinv on the floor rn
😂
..thank you
🥵I'm sweatinnnnn'
chrysa haha me rightnow
my whole body is literally shaking. ths is the first work i've done in months. i just realized how far behind i am from beginner. i couldn't do all the exercises but i am proud that i even tried!! thank you
girl ive been working out for almost a year and i still think this is one of the most high intensity ones ive done 😭
@@katiebillups7274 did you get any result’s??
SLAYYYYY 💋💅🏻
ive been doing this everyday and my shakiness stopped ❤️😊
I’m proud of you, keep going!
I am 152cm, sedentary lifestyle
[Week 1]
Day 1 (45kg): Stopped 4 times (around 5:15, 8:15, 13:45, 17:45), excluding rest times
Day 2 - Day 4: Rest -- pushed myself too hard and got rhabdo... hurt to walk and my urine was deep orange. Strongly advise everyone to take breaks when needed, and hydrate.
Day 5-: Stopped (around 8:15, 13:45), excluding rest times. This time I did it at my own pace instead of following her speed, rested longer during rest times
Day 6 - Day 8: Rest. Very mild body aches unlike previously. I also started on a cleaner diet, replacing potato chips and instant convenience food with healthier options
[Week 2]
Day 9 (44kg): Took longer breaks during rest times. Stopped at only 13:45. Body is leaner; stomach flatter and jeans seems to be looser.
Day 10 - 20: On vacation while still on a clean diet. Took a long break. Huge stomach pouch is back, my usual jeans seemed tighter.
[Week 3]
Day 21 (43.8kg) : Took longer breaks during rest times. Stopped at 9.45. Surprisingly my fitness level did not drop, but I did do the exercises at a much slower speed from 9:45 onwards
Day 23: Took longer breaks during rest times. No stops this time :-)
[Week 4]
- Longer breaks, no rest times.
It took me weeks, but I finally finished this exercise without stopping, sweating, or being out of breath! I know you all will make it too!
I'm glad I'm not the only one haha. Just done 11mins of this and I was sweating like a pig 😂
proud of you ! I can finish this exercise without stopping now, but still sweat a lot hahaha
No one can finish it without sweating...
Thank you. I thought I was the only one. On it! I hope I'll do it without this.
Me too, just makes you think how much she has done to reach to this point
who else is trying to work out bc of the whole quarantine thing
marissa van gaal same :)
looking for workouts that are easy and fun. got nothing better to do so i can do something for my body
marissa van gaal We got this “homework” from our PE teacher 😂
🙋
Tryin to glow up before I go back
OMG i am so proud of myself. 1 week ago i couldn't make it without stoping the video after every sequence, but today i stopped it only ones!!! If i can do it, you guys can too. Stay motivated!
Thank you!! I needed to hear that 😭💕 I hope you have a good year
Did it work doe? Like how much did you lose?
@@miramorcos.5 Oh I don't check my weith, but i saw that my body looks a Little bit nicer after 2 weeks and i felt really good.
@@igamarat4999 did you add any workout?
You rock, Iga! Your comment motivated me to keep going!
What I have come to realize is that, if you are a beginner, it is very important that you don't forget to warm up, best to use a video for that too if you don't know how to, and that you should not overdo it.
When I first started out, I just pushed through my muscles pains I had the second and third day, but it just kept getting worse each day. If you musclea actually ache and don't just feel tense, take a day off or do some easier exercise. Maybe do some yoga instead, but don't push it, that would just hurt your body
Those squats tho 😂,i can barely walk down the stairs after taking a break from the squat sessions
i think a warm up is important for anyone who does intense workouts, not just beginners. :))
@@whteverr Yes! I just think that many beginners don't know that you should do a warm up
It's my first day working out since a year of over eating and getting no excersice. Remember to go at your own pace, I could barely make it to 10 mins.
Please do a "for people who never done anything physical in their life" version...
Roxanne Rivera yess please !!
I need this version kkk
hahahha so true!!! yes please cuz i am not feeling my thighs because of these squats
Goddammit i feel you.. I am in the same situation. I never do anything physically
Jesus... 3 minutes in and I was dying,
I stopped at 5:16 and now I am lying dead on the floor...
Am I the only one who's having a heart attack right now? I feel like my heart is gonna jump out of my chest any second now 😭😭😭😭
@@D3NISAcristina this is a great start keeo it up everyday like this adding 30 sec or 1 minute everytime
Mad respect for that woman, like she looks like she's just chilling while I died around the half of the video.
SAME
same. lol.
Yo I'm hyperventilating just from watching. I'm on bed
Keep at it! :D Haha, you’ll get to that level eventually
SAME HERE HAHA
For everyone that’s going to try this in their room without their parents knowing or embarrassed if their parents find out
Feel you
Yup😳😅
Bruh yeah..
feel ya
Yup T^T
im doing this at 4 am when everyone's asleep
Ich mache das Programm nun seit 4 Wochen täglich und ich bin Dir sehr dankbar für dieses Video. Es ist für mich (etwas älter) genau das Richtige. Ich sehe beteits nach so kurzer Zeit Veränderungen an meinem Körper, die ich nicht für möglich gehalten hätte. Und ich kann zu Hause trainieren.
Mein innerer Schweinehund ist nur noch eine Taste auf der Fernbedienung. Den Kampf gewinne ich immer!
Bikini mit 46,vielleicht nächsten Sommer❤
Nochmals Danken
I’ve been doing her exercises for the last 3 months everyday for 30-45 minutes and eating healthy. I’ve gone from 205 to 173. If I can do it you can do it!🖤
Thanks for giving us courage
i’m proud of u!
🖤🖤🖤
Wow very encouraging
Wow 🤩
As a person who lay in bed 24/7 this was fire. My heart was crazy after the very first 5 minutes haha. Hope ill be able to do this one day without feeling my heart racing.
Lmao spot on for me too😂
Keep up the hard work and you'll reach it eventually💗
Bro stop take to much caffeine then your heart racing problem slove
fuck it
Not for beginners at all
Don't be shy to do the exercise in front of your parents cause I'm a 11 years old trying to loose weight. And this time I'm serious about it unlike the other times. I wake up at 6 am and get ready and go to my roof and do exercise every morning I also follow a healthy diet. I don't feel shy to do it in front of some random strangers. Some people may stare at u but u have to have a mind setup pl don't give up! If ur parents force u to eat junk make them understand who u want to be.. a healthier, energetic and fit person not a couch potato. So I believe in u. If I don't feel shy and can believe that one day I'll have my dream body. If I have confidence to loose weight, u have too! U can do it! Loose those extra pounds
Edit: Thank you soooo much for all the likes and I really appreciate it!!!!
I believe in all of you. You can lose weight! But warning: don't loose too much;) stay in a healthy weight for your age
I'm soooo thankful to u guys, thank u soo much for motivating me and writing those motivational comments that you guys wrote in the reply. Thank u soo much for the support. It motivated alot.
And I'm pleased to know that this comment helped someone to get there dream body.
Stay healthy, stay safe
Thank you for this 😂
@@hannahstephen6160 welcome😁 happy it helped
Oh thank you soooo much for your speech it gave me alot of motivation I'm gonna do this exercise from tomorrow and once again thank you btw i had a question are u from india? cause i felt like that!!?
@@tt-tm5to no.... not really I'm not from India, but I am from Bangladesh! India's neighbouring country
@@eugh0223 oh alright 😅
This has been AMAZING for me. I’ve been doing this workout for 2 years ( not continuously ) but on and off for 2 years usually a 2 month break, I just started again and I can’t even describe how happy I’ve been since I started working out.
Me: *try's to do this workout*
My heart: if you don't stop, I will
LMAOOO
😂😂😂😂😂😂 same here
🤣🤣🤣🤣🤣🤣🤣
Same here
SAMEEE
Me: yay, a beginner workout from Pam, finally something I will be able to do!
Pam: Ha you thought
I just love it how instead of showing of, the people in the comments are just being funny and just making people laugh 😂
You have videos so you just fail your own challenge.
T r a s h I g n i t e d
Yeah, about that, I forgot to delete them but now I have
Sorry 💖😊👍😅
Hey you do u even lift bro
th-cam.com/video/HyQxROMAN4I/w-d-xo.html
New to TH-cam! Check out my lower ab workout! I would greatly appreciate it!
@@jacevin1048 stop it
Exercise: Squat
Next exercise: Squat
Coming up: Squat
so true
Right!! I was like my dam legs are gonna fall off before I’m halfway thru
As a "beginner" - im dying right now. BUT - to be honest, this should be beginner. The fact that Im so not ready for this is just the fact that im not a beginner. I'm worse. So its a quick reminder where I should be right now. Even if it pisses me off.
Im a beginner too, i’ve done this workout on and off like 6 times and im still dying. Just do it consistently a few times a week then increase to almost all week then once you master it move on to more normal or even advanced workouts.
so trueee, I could never do the planking with jumping jack haha
I haven't even seen the workouts yet but from comments like this I know I'm going to die lol. I haven't properly exercised for years
Right
im dying too those walk out plank things kill me
I’ve been doing this workout 2-3 times a week and running/walking other days (combined with eating less). Pretty stoked I’ve lost about 10 lbs in 5 weeks and have started to see some muscle tone! Thanks for this one!
I also think💭 that its time for us as women to be strong💪 lol thanks to this video and this book📕 also i have lost about 50kgs in 2 dayz
checkout this book👇
www.digistore24.com/redir/127071/DylanMattiz/
Well done😀
Thank you! 😊
sounds cool /
wow
This was AMAZING! Definitely struggled but in a healthy way, and my thighs are super sore today (the day after doing this). Also, I love the format of no talking, the timer, and a heads up of what the next step is. THANK YOU!!
@the_belleza exactly the same is happening with me too
I rather have her voice telling you what is next instead of looking at it he screen. Looks like a great workout
Hey do we lose weight due to this workout? Cus I'm already quite lean and don't want to lose weight. Just tone up my body
super agree! I love her vids now! just new here. I like her vids bcs its no bs intro and straight to the point exercise plus COOL DOWN STRETCHING?! oh yesss EVERYTHING I WANTED
Working out after ages. 5 minutes in and I am dead lying on the mat.
Same... I remembered this video from covid times and there ir was easy for me. But today I'm 15 min in now and in my third extra pause😅
I actually did the whole thing in one take and I’m proud! I look like a sweating pig and I couldn’t do the last two planks but I feel good
Aw great job bub i had to stop a couple times for water
Your comrades in this Great Struggle look to you for inspiration
th-cam.com/video/p5iDoR2Cjek/w-d-xo.html
girl i see your pfp is fine line 👀
awesome! great job 😁
Exercise
1. Jumping Jacks 30s 0:14
2. Walk Down in plank 30s. 0:48
3. Jumping Jacks 30s
4. Walk DOWN 30S
5. Rest 20s
6.Squat 30s 2:52
7.squat with CROSS elbow 30s 3:19
8.curtsey lunge 30s 3:49
9.Jump twist 30s 4:15
10.-Squat 30S
11 Squat with cross elbow 30s
12. Rest 30s
13 Squat 2os
14 squat cross elbow 30s
15 curtsey lunge 30s
16. Jump twist 30s
17.0Squat 30S
18.squat w elbow 30s
19. Rést 30S
20 Jumping Jacks 30s
21 walk Down To plank 30s
22 Jumping jacks 30s
23Walk Down to plank-30s
24.Rest 30S
25. Slow bicycle crunch 30s 12:14
26. crunch w straight legs 30s 12:52
27. Slow mountain climbers 30s 13:19
28. Plank - 30S 13:47
29. Superman. 30S 14:26
30 slow mountain climber 30s.
31. plank 30S
32 Rest 30s
33.slow bicycle crunch - 30s
34. crunch w straight legs 30s
35 slow mountain climber-,30S
36. Superman -30s
37 slow mountain climber - 30s
38. plank - 30S
39-Rest 30S
40. Squats with stretch-30s 19:49
41 Hip stretch-30s (right) 20:20
42. Hip stretch left 30s 20:45
43.whole body sterech - 30S 21:23
Hope it helps :-) Have an amazing day
Stay fit and stay healthy .
thank you so much!!!
Thanksss
Thanks for writing in...makes it much easier
Finally found it thank you so much
Thank you so much ❤️
There's always that one exercise I wish would never stop. It's called "Rest".
good timer for workout
www.ebay.com/itm/154480226385
😂😂😂
Dii....ttoo.......dies😵💀
go on lol
Yep
20 minutes that feels like 20 hour🤣 I hope I can consistently trying to do this workout so I can become stronger everyday. Thank you for this interesting beginner workout, Pam! 😆
After 3 weeks i finally finished this workout without a break!!!! I‘m SO happy an proud 😍
results??
Julius life I hope to finish without a break too. I just started yesterday.
yayy! good jobb
OOOH GOOD JOB I CANT WAIT TILL I CAN TOO
Well done! Keep going 🙃 I did this the first time and nearly died. 😂
Update!! 💞 Guys thank you so much for all your concern and kind words! Its been 1 year, I still maintain regular exercise. my lowest weight is 50kg. like some of you guys said, that time I felt not too healthy, maybe because it went down too fast. now my weight is still between 55-56kg, I eat 2x a day, with a combination of rice, vegetables, meat and fruit (chocolate sometimes hehe).
I like to keep this routine not only for appearance, but my menstrual pattern, everyday mood and my body's immune is feel much better now!
Keep doing guys! Believe in yourself! ✨💞
-----
I've been doing this workout for 5 months, with an additional 5 minutes of warm-up and 5 minutes of stretching from Pam too. My initial weight was 74kg and now it's down to 56kg! I'm 153cm so I'm still trying to lose another 11kg. Thank you very much for this beginner version, Pam, I really really like it! this version makes me excited to exercise
🔥🔥🔥🔥🔥🔥great job
Was there a workout plan you followed? If yes which one?
That's sooooo impressive!!!!! I wish I could keep it up for 5 months just like you! Just curious if you have followed other videos or just this one?
Hey hey🤍 great Job ! Pretty impressed. Care to share details? Such as if u did other videos other than this and if u did a diet ? Anything like that ^^
omg were literally the same. im also 153 cm and currently 74kg!
1 like = 1 day of doing this workout (I need motivation)
Pamela’s workouts are my favourite, I always look forward to her uploads ❤️
Elsasehwa thank you so much 😊
We expect you to keep your word woman! You've got an awful lot of exercise to do! Keep at it.😃
you gonna look like Pamela in less than a year if u do this every day 💪 keep it going
More than a year!Good luck!💜
who else liked because they want them to do it and not because they thought it was funny or something?
I love this video because you just get to the point no long talking some TH-camrs talk unnecessarily
I don’t think I’ve ever wanted to hear 3 beeps more in my life
LMAL
*o
SAME IM LIKE WHEN WILL THIS BE OVERRER
Tee hee😆
SAMEEE
It took me a whole pandemic to start working out
me too
Same😆😆
Me tooooooo
Ja same
@@simonopps yup
for everyone who needs encouragement- you can do this, and props to you for even trying; trust me this does get easier, and eventually becomes fun, focus on just doing better than you did last time, in no time you'll make progress, from someone who used to never exercise, i forced myself to do this for about 2 ish months and i was able to do pamela's normal workout, i got visibly more fit, and trust me its the most rewarding thing when you realise you actually completed it for the first time. good luck to all of u, i believe in u 🥺💕
Thanks! I needed this.
I’m so proud of myself! I did it and it wasn’t even that hard! Maybe I’m not beginner anymore, thanks Pam, I owe you my progress ❤
Day 1 : 8 minutes
Day 2 : 11 minutes
Day 3 : 5 minutes
Day 4 : 11s51
Day 5 : 8 minutes
Keep going.
You got this!
Day 1: 4mins.
Day 2: 15mins. Rested extra 1 min in between
Day 3: I finished the entire workout. I couldn't believe it! I did stop a few times before some routines ended. But I am so proud of myself
Day 4: Finished the entire workout. I hate jumping arrghhh!!!
Day 5: Finished
Day 6: No wortk out
Day 7: No work out
Day 8: Finished work out, it gets easier but the jumping routines are killing me
Day 9: Finished work out
Day 10: Finished the work out
Day 11: Finished the work out without extra rests.
Good Tip: Turn the music up, it helps. Drink water if your mouth feels dry. Stretch a little longer, it'll prevent next day soreness.
I'm going to keep pushing
@Amin_hd thanks
@@ray83baby Hey any results?
@@hamnazida4704 yes
A reminder to everyone, you're doing amazing. Never forget not everybody has the same physique and it will take some time to master it. But nevertheless youre doing so good and I'm proud of you. Have an amazingly great day today ☀️😁😀
I know righ
Thanks for your encouraging words
I just started today and I was done after 10 minutes. I could not move or breathe properly. But I will keep doing this workout until I can do the whole 20 minutes without breaking down. Thank you for this efficient but still simple workout, Pamela 😊
You're not alone! I had to stop and rest after every couple of exercises but I made it through. Now just have to keep at it
I still can’t 🤣
Same here,after 10 minutes I stopped,but we'll get there eventually. Slow progress is still progress 🤗
I’m right there too! Starting Monday! Which….is tomorrow 🤔…Next Monday!!! 💪🏻
Thank God I'm not the only one that couldn't finish it
Beginner friendly. Hmmm, must be easy.
10 minutes later...
HOW IS THIS BEGINNER FRIENDLY?!?!?!? My core, thighs and arms are shaking so badly.
But the sense of accomplishment when I pushed myself throughout the 20mins. Priceless!
I'm tired of being called pig, fat, thick, or obese I'm tired of it, I wanna wear the things I wanted to... And really it's so easy to eat what you want but it is literally hard to burn those fat... I just hope that soon I'll the ideal body I wanted. And oh thanks for reading it I hope you will be successful too❤
I'm sure you'll reach your goal! Good luck and fun! I'm proud of you ❤️
remember u are beautiful just the way you are, but I wish you all the best on your fitness journey!!
I was never made fun of my body but I don’t like it... I hate the way it looks and I wanna be happy with it, according to everyone, I have a “decent” body and weight
I understand what you’re going through and hopefully you’ll achieve your goal
Good luck mate :)
Army fighting 🌻💜💜
day 1: i gave up after 7 minutes.
day 2: My legs hurt as hell, I couldn't walk properly.
day 3: same shit like day 2
day 4: i made it to minute 13. But was dead
day 5: it's insane but does me good i made the whole workout
Meanwhile, it's easy to do the whole workout
believe in you!
So far have you seen any change?
You got this !!
@@miley7683 yes my thighs have become thinner and my waist is narrower. I do the workout more often and it's not a problem to finish it now. so I definitely noticed differences.
@@melodyhernandez3069 yes, it is no longer a problem to do the whole workout.
@@annahabrat2566 that’s great to hear! Thank you for responding :)
As a weight lifter who rarely do intense cardio these days, I was absolutely dying from the cardio aspect haha! Great for heart health!
Thank you Pamela! Thanks for not putting in ads. It means so much and thank you for your amazing workout
Me: drinking water before jumping jacks
The water in my stomach: 👆🏻👇🏻👆🏻👇🏻👆🏻👇🏻
Underrated comment
LOL
Lol hahahaha
good job 😂👌
Lmaooo
Beginner friendly? Today I learned I am not normal. Whole new Level bruh
Acc tho. I’m too weak to work out 💀
I mean if you haven't exercise in while or never in your life you shouldn't start with a full workout,and if you do anyways you need to warm first,like jumping the rope or something,and then do the first 5 minutes and that's it,and repeat at least for the a week,only five minutes, because is too intense and you can injured yourself,then you can add more minutes coz your resistance increase with time,and don't forget to drink a lot of water.
You are not alone I struggled I had to keep stopping and eventually felt like I wasn’t trying hard enough and said I’ll come back to this when I build stamina and found another video that helped more it was called popsugar fitness 30 minutes no equipment abs and butt- toning workout it was a lot better and she encouraged to go at your own pace not to hate on this video but it was hard
Me 2 , I first did the 10 min workout then moved on to the 20 mins try it , it will be easier
It says "beginner VERSION" not beginner "friendly".
I’ve been doing this almost every day for a few months now and my body is changing shape x
Now let’s play “try to walk like a normal human that can feel their legs”
Haha I lose 😂
I was so sore for 3 days straight that I walked like a stickman the whole time and struggle to walk the stairs, sit down and get up like if I were a 105 years-old great-grandma 😭
That's the worst part 😂😂
@@AudeRompre You're lucky that only lasted 3 days, I've experienced this before and I think it lasted a whole week or two
hahaha
I DIT IT ALL TODAY!! I DID IT!(maybe not perfectly and with a lot of breaks) But I did IT! Thank you! I will come back!
Same here....
alalalalalong well done! Updates x
Congrats same here
i’m proud of you, i wasn’t able to get through it and quit at 7 minutes lmao
@@saharashrestha7975 me neither at the first 4 times haha.. but it gets better eventually:)
This video kicked my butt but I feel so good after. My tip: if there’s a certain part that is too much then don’t just skip it but dance around or run around. Do something easier during that time so you continue to move. I could do the first round of squats but for the second I had to dance instead
Cool
Great idea! Thank you
Thanks for the advice 😉
My leg hurt when doing the squats
th-cam.com/video/p5iDoR2Cjek/w-d-xo.html
OMG... I proud to myself to finish this whole workout for the first time.
I did Pamela's workout before, so i've been addapted. I really really love Pamela's workout and the music is so well combined with the workout.
I hope i can do workout consistently and will see the result as i want.
July 5, 2023
I often do cardio workout for 3-5 times a week. And it's been a month. I redo it again because i failed in my previous program.
For a month i did intermitten fasting and defisit calorie. And i lose 1,5 Kg. I will do it till i lose 4 Kg.
I'm sweating so hard right now, but I did it! good job everyone who even tried to do this workout!
Same here. Sweating so much right now and feel so good!
My legs be shaking, I did it too, but the plank one.. my noodle arms cracked I can't do that--
Same girl but I pushed through and I feel so good now!!!
i dont understand, why is she not sweating????
who else is doing this to lose weight and glow up for school after lockdown?!?!?
Mee (I'm trying) HAHAH
Me hahahahaah
Me too😂to be a star ib school😉
trying 😭🤧
Girrlll me
Let's all take a moment to appreciate her beauty.She's a living barbie
I tried my hardest just to finish this work out. Funny that the instructor looks like just eating some pop corns, while I'm thinking if I can survive after this. But it was awesome after doing it. 😊😊😅
But that barbie figure needs alot of workout 😭
oop
Am I just the only one that is in. 2024
No
Hi gurl im here too 💁
No me to
Soon we will convert all Christians to islam 💯💯💯 2026 islamic nation of gemany⚔⚔⚔
I'm here too.
You know it’s a good workout when there is sweat dripping off your nose as you’re holding those planks. Pam you’re a beast. I definitely enjoyed this workout. 🌸🌷
For those who are real beginners, but want to start of with this work-out.
Day 1: Until minute 1:13 (You'll already notice you can go easier go to the toilet from day one if you are someone like me who didn't do anything during quarantaine)
Day 2: Until minute 3:13
Day 3: Until 4:18 (You'll already feel something happening in your legs)
Rest day
Day 4: Until 6:10 (You'll experience a tiny burn)
Day 5: Until 7:48 (Yes, you can feel the burn for a few seconds and you'll start sweating. You'll have to do some stretching exercises after from this point to make sure your muscles doesn't hurt the day after. You'll regret it if you don't. Haha)
Day 6: until 9:40 (I could litterly feel my muscles grow, but I didnt wanted to train today. I did it anyway and I am proud of it! I added a stretch video of Pam, starting at 1:48. You can find the stretch video I used of Pam here: th-cam.com/video/KPG1tJW8dwQ/w-d-xo.html
Day 7: rest day
Day 8: until 11:20 (Yes i reached over half of the video!! Today I noticed the walk down exercise went easier. I am getting more flexible! Time for the stretch video that I mebtioned earlier!)
Day 9: until 13:10 (Finally doing something about the abbs! It turned out to be harder tham expected. I had to burp a little afterwards.)
Day 10: until 14:10. (Autsj, my abs are not thankfull for giving them some extra work. Since today I noticed I was craving for more food than usual.)
(I'll fill this one out upcoming days to give the real starters among us an idea what this workout is like.) Hopefully I'll make it to the end :D
@@rxtaj374 Even though you didn't reach your goal, I am proud of you! Next time you'll be able to do 5:30! Let's set the goal!
@@rxtaj374 Don't forget to stretch afterwards, so you can train again tomorrow. p.s. You were able to do more than I did in one day. I consider that as a great achievement :)
You: Splits the whole video into 10 days
Me: Does the whole video on one day on her second day of exercising since last month and literally ✨ dies ✨ 🤣
Also me: “Damn I probably should’ve read the comments first- “
I needed this! It’s day one and I was so disappointed in myself I only got to 3:56 but I wanted to quit at like 1:13
@@malayamartinez6105 Don't be disappointed. :) First of all, you started to make a change in your life. Secondly, you made it quite far already. Don't look at what you didn't achieve, but what you've a achieved today. Tomorrow you will have a new day to challange yourself. :) I am sure you can do it.
'20 minute beginner workout' What this sounds like to me is '20 hour extreme workout'
hahaah yess
i giggled at this and my belly muscles hurt so bad ahahahahah oh my god
I feel like imma die I do this 💀😂😂
I haven't worked out in a really long time, and even though I thought I was gonna pass out multiple times, I feel a lot better now, thank you.
First day doing this: 4:47
Second day doing this: 5:18
Third day doing this: 7:18
I'm proud of my progress so far and I'm going to keep improving!
Any update?
How many are here because of corona? 🙋🏻♀️
Me too!
@@b2a3s But was a great workout!
Me🙋♀️
Meeee
What MadeLikes me too🙋🏼♀️
THIS is for begginers? I need a "I haven't move in six weeks" routine please D:
More like haven't moved in 5 years 😭
Yeees, I started 11 days ago after 6 weeks without moving (except go out with out dog). Some notes for me and about how it works in my comment, I update directly after the workout. Have fun, it´s amazing, when its not that hard for the first time. And if you not want to kill her, for not gettinig it as well as she does (?). Sorry for my miserable English, haha.
@@kristinat.8582 try body project workout for TOTAL beginners,, its 30 sec exercise then 30 sec of rest ive been doing it for 3 weeks and i actually look forward to doing it everynight because i can complete it
So fucking true
I tried this and it feels very hard, but all the movements are simple and i'm confident i can catching up with all the sequences in a few weeks! Yay❤
The key of this workout is just learning how to control your breathing 😮💨 it’s really super helpful 😊
Other beginner workouts: Doing a beginner workout to get fit
This workout: Getting fit to do the beginner workout.
LMAO YEAH
💀 yes!!! Omgosh best comment
so true hahah
Who’s lying on the floor and reading the comments after their workout
😂😅✋
🙋🏻♀️🤣😂
During...
Lmao me
Meee
Who is here to glow up during quarantine? 😂
Yohna-Naïma Leleu me
I wanted to make this comment ;-;
Haha me 😂
🙋🏽♀️
Bruhhhh im here ... This one is killing me .... Is this really for beginners???
Just finished my workout! Love how the warm-up, cool-down, and stretching are all included. It’s a huge time-saver for me! ⏱️💪 Please make more workout videos like this ❤❤❤
These comments make me feel better about myself
Yeah,agree I was like “is this only hard for me?” Until I read the comments
I am going to try this for a month!!
Day 1: Stopped at half
Day 2: Did entire thing, almost died.
Day 3: Just did whole exercise with only the breaks she gave. Not as dead as yesterday. Wish me luck, tune in for tomorrow.
Day 4: I forgot to update, but I had trouble this day. I also did one of her dancing workouts.
Day 5: I did one of her stretches then this workout again. I sweat A LOT.
Day 6: I had trouble doing the mountain climbers and the squats after all of the squats done. Wanted to take a break haha.
Day 7: same as above,
Day 8: So today I did one of her ab workouts and then this one and I attempted the intermediate version of this and failed miserably.
Day 9: I did it again, but I wanted something a bit more challenging so I attempted some of her other workouts. Warning: Sweating is a lot XD
Day 10 + 11: I did this workout and the Jason Derulo workout. My abs hurt and so do my legs, but I actually can see my stomach trying to form abs. I should probably also eat healthy since abs are made in the kitchen. Lol.
XD wish u luck
Good luck! It's my first day as well and only made it half way lol
You can do it 💪🏽💪🏽🏋️♀️
good luck!!
Good luck it is also my first day wish me luck
Who's here just try to have a nice 'glow up' before school starts again?! 😀 😂 😀
yep
yeah man xd
same
Yeah me too I fat and I need to lose weight
Me
Thank you so much for this. It’s been a loooong time since I’ve worked out and this was perfect. No talking to explains just get to work. Thank you! You’re great!
Agreed i took a break from it since i lost motivation but i have decided to start it again and on day 3 :)