Happy Sunday ♥︎ check out my Instagram Channel for full WORKOUT PLANS, only using the TH-cam Videos! I created 3 plans: 30min per session, 45min and Beginner Friendly. That way you can combine the videos, to get a week full of training. Hope that's helpful if you can't go to the gym right now :) xx Pamela Instagram: pamela_rf I saved them in my Story Highlights :)
@@evanazra I was doing Chloe ting's workouts in the past,but now I think that Pamela's workouts are better because they're so much harder(and also............KIM NAMJOON ONLY💜💜💜)
I really hate it when I'm starting the plank but then I remember that its almost over after this and its very motivating. Funfact: Time moves way faster when you don't think about how many seconds you have left but instead think about the last time you met your friend or a really interesting theory in TV show haha.
But in the beginner video there are 3 planks. My arms literally died every time doing it now I have switched to cardio and in a few days I'll start this one
This is absolutely the hardest Pamela's workout that I've done. I had many breaks but at the end I was able to finish it because I wanted it and I'm so proud of my self. So, if you are reading this,girl, hold on. You can do it
Thank you so much for your comment! I am in week 2 and COMPLETELY exhausted and unmotivated. Comments like these make me feel less weak and keep me going 💪
@@kimchilover6265 hold on girl.I feel the same sometimes but then I remind my self the reason why I'm doing this:it's because I love my self and working out is a cuddle for me. Don't give up girl, you can do it even when you don't think so. I send you a kiss. Have a nice day
@@kimchilover6265 Hard work and consistency will pay off. Relying on motivation is not practical. You should learn to disregard your feelings and do the workout anyways
I remember when I did this for the first time, OMG HOW HARD IT WAS! I could barely finish it, but now, doing this again and seeing that it was so easy this time made me so happy! wow, I can't even believe that now I can call this an easy workout, my progress is insane
@@byehun5073 This was the first workout of Pamela that I ever did and it was about nine months ago (I used to work out a little before with others workouts videos but it wasn't as intense as pamela videos). To be true I didn't came back to this video so much! maybe 4-5 times, instead I did a variation of different workouts trying to build my strengh, I looked up for new influencers too (although Pamela is one of my favorites)
@@byehun5073 Don't worry if it feels difficult now, this workout (and most of her workouts) are pretty hard because it has no rest, I used to have to pause multiple times because of that and it was very frustrating. But as time goes by your physical strength improves and it gets much easier
@@valgames4 Sandra obviously cares about her life she was just saying how the workout was tough she was telling a joke, but it’s rude to assume that or guilt people to do something if they don’t want to. I’m not trying to come at you at anyway, I’m just saying look at different perspectives of a person.
1. High knees 2. Squat to courtesy lunge 3. Side squat - jump 4. Squat hold 5. Wide push ups(on knees) 6. Side to side ab jump 7. T - rotation 8. Plank to jump squat 9. High knees 10. Courtesy lunge to wide squat R 11. Courtesy lunge to wide squat L 12. Side squat - jump 13. Outer thigh lift L 14. Outer thigh lift R 15. Close push ups(on knees) 16. Plank hand walk 17. Spider elbow plank 18. Superman 19. Superman reach out 20. Superman hold 1 min rest 21. Crunch 22. Crunch w/leg lift 23. Jack knife 24. Ab hold 25. High knees 26. Knee kick R 27. Knee kick L 28. Twisting jump 29. Squat hold 30. 1-leg glute bridge R 31. 1-leg glute bridge hold 32. 1-leg glute bridge L 33. 1-leg glute bridge hold 34. Glute bridge hold 35. Glute walk out 36. Russian twists 37. Sitting ab hold 38. Jack knife 39. Ab hold 40. Plank Done!🥳
This is a completely true story, when I first started to do these workouts, I can’t do even 10 min without stopping. Now I’ve been doing it for a month and I usually do this, then her 15 min workout and then her 10 min Abbworkout in one go. I’m feeling sooooo much more fit and I could do all of it without stopping so guys don’t give ulp, you can do it!
@@hannahzhang5539 depends on ur weight but probably within 100-200 although that might be too much (or too little depends on ur effort) for such a short amount of time
Cheers to those individuals who find this difficult, took a lot of pauses but pressed on because no matter what, you gotta get that WELL DONE at the end!!
I was ready to give up at the of the video, I saw this comment and I thought: how amazing would it be if I saw this comment when I am done, and how proud would I feel? So i kept going. Now, i finished it, and I saw this comment and I was write, I feel so proud of myself❤
I do a plank 1:30 seconds a day and I did this as a pattern each day and I have a bicep that’s growing 😂 I’m the type of person born native European and Mexican so that already says muscle I just wasn’t using the muscle and now that I am it’s like it wants to jump out of my arm 😂
I guess it was about a month ago when I did this workout for the first time. I was really struggling, could hardly catch my breath and had to take breaks. Today, after following different workout plans, I can do it in one go without big problems. I haven't lost weight, but I don't need to because my body's becoming so well-defined! I can even see that I'm getting a bit of a sixpack already! If you're struggling, don't give up, you'll get better, you'll see results, and, most important, you'll feel so much better! I'm sure you're doing great! Have a nice day and don't give up❤
This is so motivational. I forgot we also have muscle mass because I always see girls with nice bodies on instagram and I was so focused on getting my body to be like that. Your comment made me feel so much better about myself. Thank you 🤩🤩
I aspire to be as fit as Pamela. She makes her workouts look so easy when they’re really not. Also, she has the cutest workout clothes. I definitely do not look graceful working out 😂
@@Mandyvn199 this is considered an intense workout, so she's obviously going to go pretty fast. once you follow her workouts for a while you'll eventually be in better shape and be able to do it quickly!
Exercices ✅ 1 - High Knees 2 - Squat to courses linge 3 -Side squat - Jumping 4 - Squat Hold 5 - Wide push ups (on knees) 6 - Side to side ab jumping 7 - T-Rotation 8 - Plank to jump squat 9 - High Knees 10 - Courtney lunge to wide squat right 11 -Courtney lunge to wide squat left 12 - Side squat - jump 13 - Outer tigh lift left 14 - Outer tigh lift right 15 - Close push ups (on knees) 16 - Plank hand walk 17 - Spider elbow plank 18 - Superman 19 - Superman Reach out 20 - Superman hold ✅1 min of rest ✅ 21 - Crunch 22 - Crunch W/ leg lift 23 - Jack knife 24 - AB hold 25 - High knees 26 - Knee kick right 27 - Knee kick left 28 - Twisting jump 29 - Squat hold 30 - 1-Leg glute bridge right 31 - 1-Leg glute bridge hold 32 - 1-Leg glute bridge left 33 - 1-Leg glute bridge hold 34 - Glute Bridge hold 35 - Glute walk out 36 - Russian twist 37- Sitting AB hold 38- Jack knife 39 - AB hold 40 - Plank Well Done ✅
Note to future self: You did this once you can do it again!! Don’t skip or do an easier one because the 20 minutes puts you off!! Count it as two videos! Also is no side plank so enjoy
@@abbiebaldwinbaldwin Thank you so much !!! There is an easier version of this one, I think you could start with this. Pls try this week and keep me posted :) #nevergiveup
@@helenehuet7846 i used to do pamulas workouts sooooo much like nearly every day, but ive not got more into lily sabri shes really good if you ever want a change! Also im going to do this workout now
So happy to see result after 3 days into this work out. I do this + 15 min abs each day; no restriction in meal. I loss 1kg, with thinner waist. Hopefully I can hit 300 days! Be persistent peeps. :)
@@mers3481 it is totally normal this is literally for people that have been Training for a long time Do 4 exercises take a short break and keep going U will improve over time
Everybody make sure to switch your routine from time to time because sticking to one makes your body used to it so there won't be any significant development after a while. Trying a new routine really gives you that burn.
I've done this workout 5 times now and each time, I sweat more and improve. Whenever I feel like I have a lot of energy that needs squashing- this is the workout.
This is the first ‘Pamela Reif’ exercise that I’ve been able to go through with no additional breaks and I’ve never been more ecstatic!!! I actually have a six pack now and it’s my third week of doing your exercises, I’m so so so happy with the results. My body has never been more toned!!! Thank you!!
Dieses Erfolgsgefühl wenn man vor einem Monat noch keine 10min workouts geschafft hat und jetzt auf einmal 20 min schafft 😍🙏 Just me being proud of myself
Exercises High knees Squat to courtsey lunge Side squat jump Squat hold Wide push ups Side to side ab jump T-Rotation Plank to jump squat High knees Courtsey Lunge to wide squat right Courtsey Lunge to wide squat left Side squat jump Outer thigh lift left Outer thigh lift right Close push ups Plank hand walk Spider elbow plank Superman Superman reach out Superman hold 🎉Break🎉 Crunch Crunch with leg lift Jack knife Ab hold High knees Knee kick right Knee kick left Twisting jump Squat hold 1- leg glute bridge right 1- leg glute bridge hold 1- leg glute bridge left 1- leg glute bridge hold Glute bridge hold Glute walk out Russian twist Sitting ab hold Jack knife Ab hold Plank
OMG..I am so happy that I did it! Getting back to these workouts after feeling dizzy for a week earlier gave me strength and extra push not to give up. Remember that only power within you can encourage your body keep going and fight against any resistance :).
*_i started doing this exercise today. i will keep updating everyday. i’m planning on posting a video of my results on my channel._* *_starting weight:_* 161 lbs *_day 1:_* (161 pounds) i had to keep pausing the video to take a break lol, but i got through it. sorry i didn't update right away, but i wrote it down. *_day 2:_* (161 pounds) a little harder but done *_day 3:_* (160 pounds) got it over with, sweated a lot today *_day 4:_* (159 pounds) i see a little difference *_day 5:_* (158 pounds) was really hard today but pushed through *_day 6:_* (158 pounds) am seeing my love handles decrease *_day 7:_* (157 pounds) finished an entire week and lost 4 pounds!! *_day 8:_* (157 pounds) was easy today *_day 9:_* (157 pounds) was easier but i sweated a lot today *_day 10:_* (156 pounds) didn't want to do it, but still did it. *_day 11:_* (155 pounds) *my family is seeing a difference in my stomach and waist!!!!!!!* *_day 12:_* (155 pounds) am tired today but got it done. am eating even better. *_day 13:_* (154 pounds) its getting so easy to do. i couldn't get through the exercises before, but now its a breeze. *_day 14:_* (153 pounds) i'm finally done! i definitely see a difference. i lost 2 inches off my waist and lost 8 pounds in 2 weeks. might post a vid soon.
If you are watching this , yes your are one step forward to make yourself better You can do this and you have to If you are watching then make sure to kick ass next day..All the best
For whoever sees this you got it! Try the best you can and I promise you'll feel so good by the end. One step at a time and by the end of this workout your one step closer to a healthier stronger version of yourself
I spent forever doing Pamela's other 20-minute workout. I did it everyday until it wasn't a struggle. This is my second time doing this workout! I'm so excited for some variety. Fitness is a journey (I never expected to make), and it gets smoother the more you work yourself. You're going to do great. Work for yourself, and as long as you love your progress, that's all you need! Best of luck to everyone on their journey. Stay safe, healthy, and happy!
👉High knees 👉squat to courtsey lunge 👉Side squat jump 👉Squat hold 👉wide pushups on knees 👉side to side ab jump 👉T rotation 👉plank to jump squat -👉 High knees - 👉courtsey lunge to wide squat right -👉side squat jump 👉outer thigh lift left 👉outer thigh lift 👉 Close push ups on knees 👉Plank hand walk 👉spider elbow plank 👉Superman 👉Superman reachout 👉Superman hold 👉Break 👉Crunch 👉Crunch w/leg lift 👉Jack knife 👉Ab hold 👉High knees 👉Knee kick right 👉Knee kick left 👉Twisting jump 👉Squat hold 👉1-leg glute bridge right 👉1- leg glute bridge hold 👉1-leg glute bridge left 👉1- leg glute bridge hold 👉 glute bridge hold 👉Glute walk out 👉Russian twist 👉Sitting ab hold 👉jack knife 👉Ab hold 👉plank Thanks me later😍😘:)
currently following this workout! i started regularly doing workouts last january and i swear i'm definitely not fit enough like her or perfect in doing this and instead i follow it in my own pace. also i haven't lost any weight at all because i don't have a good diet sadly haha.
To everyone scrolling through the comments not wanting to start, you can do this! Dont worry if you have to take some rests, keep going and someday you will be able to do the whole thing at once! Oh and also, My dog lay down by my side when i was doing the entire exercise, he offered me his bone when I was struggling, Best Doggo ever. Also I will be recording my progress to cheer you guys on! Day 1 : I couldn't do most of the ab exercises, and I had to take longer breaks, but I held on and kept going Edit : Day2 : I managed to go through the ab hold but couldn't do the Jackknife, I managed to rest a normal time, and my dog was licking me the whole time!
Me doing this for the first time: *dying on the floor* Me doing this regularly because of Pam's workout plans: *singing out loud "I CAN SEE THE FIRE IN YOUR EYES!" while exercising* Just thank you so much Pamela❤️
I could NOT get through this a few months ago, but I got all the way to the end today. Don't give up people! It doesn't take long to develope strength and get fit!
I have an ed, I haven’t been feeling healthy for 2 years now even though I have been doing athletics with my school team. Plan to do this for everyday. Wish me luckkk Day 1 ✅
I'm so proud of myself. I did it without skipping one exercise. I would have been unable to do that one year ago. I began to be bored with my usual workouts so I tried yours. I love your channel because you are going straight to the point and the exercises are pretty useful. You really feel your muscles burn lol
it's only been 2 weeks and I've definitely seen changes.. Feeling a lot stronger than before, and my waist became slimmer. I was average-sized and thought that I could not achieve a better body shape, turns out I'm completely wrong. I'm really grateful for these free videos and the workout plan, thank you very much Pamela!
Hey Pam, thank you so much for your videos and workout plans! I always struggled with keeping up with anything regarding sports but I‘m very proud for following your plans for five weeks now. I just switched to the 45 min plan and wow that‘s exhausting but now I feel so relaxed and good about myself- so once again thank you so much! !
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Happy Sunday ♥︎ check out my Instagram Channel for full WORKOUT PLANS, only using the TH-cam Videos!
I created 3 plans: 30min per session, 45min and Beginner Friendly.
That way you can combine the videos, to get a week full of training. Hope that's helpful if you can't go to the gym right now :)
xx Pamela
Instagram: pamela_rf
I saved them in my Story Highlights :)
Pamela Reif I love the three plans❤️
Can you check your DM in instagram I sent you several messages there , waiting your kind reply, Thank you very much Pamela 💕💗😘🥰🌸😍
Ur amazing
❤️
I did the 45' one yesterday! You're the best ❤
I keep thinking wheather i should do workout tomorrow a not because of the coronavirus blame china hahaha i think i should do tomorrow
Anybody who did the whole workout without taking a break and skipping the ads has my respect.
You’re talking to me😉
after 4 months with chloe ting and lilly sabri, I did it!
I'm about to try but thank you for the motivation!!!!!!!!!!!!
@@evanazra I was doing Chloe ting's workouts in the past,but now I think that Pamela's workouts are better because they're so much harder(and also............KIM NAMJOON ONLY💜💜💜)
Why are there like no breaks in this workout. Doesn’t seem right
I love how she doesnt have that "hey guys welcome back to my channel" introduction. Just straight to the workout.
Exactly! No bs
lol
It’s so German and I love it 🥰
Sameee
Really that's the reason why I love her🙏no talking❤️❤️❤️
it makes me genuinely happy that there are no mountain climbers
Bro same
Yes and no jumping jacks🙏🏼🙏🏼
I'm glad I'm not the only one that feels like mountain climbers are torture. 😅
@@Michelle-gg7hn jumps squats and jumpings jacks are worse i think😱 long live the crunch and the donkey kicks 😂😂
But i love mountain climbers, itmakes the fat burn more..
30 seconds of exercise: 🐌
1 minute of break: 🏃🏽♀️💨
relatable
888th
Take as many breaks as you like 💪. Thats what real strength is .
Yes kkkkkkkkk
❤I lost 20 pounds in a mouth,I have a better way
Plank has become my favourite exercise since it's usually also the last one 😂
I really hate it when I'm starting the plank but then I remember that its almost over after this and its very motivating.
Funfact: Time moves way faster when you don't think about how many seconds you have left but instead think about the last time you met your friend or a really interesting theory in TV show haha.
TRUE whenever i read nxt:plank i'm like yasss we're done soon
But in the beginner video there are 3 planks. My arms literally died every time doing it now I have switched to cardio and in a few days I'll start this one
@@seelensand or think about conspiracy theory 🤣
Girl, same. I was just thinking this.
This is absolutely the hardest Pamela's workout that I've done. I had many breaks but at the end I was able to finish it because I wanted it and I'm so proud of my self. So, if you are reading this,girl, hold on. You can do it
I find this one easier than the 20 mn whole body workout
Thank you so much for your comment! I am in week 2 and COMPLETELY exhausted and unmotivated. Comments like these make me feel less weak and keep me going 💪
@@kimchilover6265 hold on girl.I feel the same sometimes but then I remind my self the reason why I'm doing this:it's because I love my self and working out is a cuddle for me. Don't give up girl, you can do it even when you don't think so. I send you a kiss. Have a nice day
All the boys be like 👁👄👁
@@kimchilover6265 Hard work and consistency will pay off. Relying on motivation is not practical. You should learn to disregard your feelings and do the workout anyways
Note for myself: You got this Ronnie! There's no sideplank
I'm also very happy there are no side planks in this haha.
am I the only that can't do those? I truly can't lift my sides:(
@@malysaguerrero me too i can do them..but i hattte burpees
omg i might sound creepy but if that's you in your pfp; your beautiful!
@@M_4rta That's so sweet 💖 Thank you. I bet you are the prettiest person in your country
I remember when I did this for the first time, OMG HOW HARD IT WAS! I could barely finish it, but now, doing this again and seeing that it was so easy this time made me so happy! wow, I can't even believe that now I can call this an easy workout, my progress is insane
congrats i'm proud of you ! it's the same case for me and i'm also proud of myself :)
How long did it take for you to think its easy and how often did you do that workout? I feel like im dying by one of her basic workout already
@@simsoha9355 congratulations!
@@byehun5073 This was the first workout of Pamela that I ever did and it was about nine months ago (I used to work out a little before with others workouts videos but it wasn't as intense as pamela videos). To be true I didn't came back to this video so much! maybe 4-5 times, instead I did a variation of different workouts trying to build my strengh, I looked up for new influencers too (although Pamela is one of my favorites)
@@byehun5073 Don't worry if it feels difficult now, this workout (and most of her workouts) are pretty hard because it has no rest, I used to have to pause multiple times because of that and it was very frustrating. But as time goes by your physical strength improves and it gets much easier
any exercise that is 30 seconds long: feels like an eternity
1minute break: you blink and its over
Soooooooooo true 😅😓😅😓😅😓
YES LMAO
th-cam.com/video/ehZ9PC5vpu8/w-d-xo.html
Fr 😔
I paused a few times cause I decided that my life matters...
😂😂
underrated... extremely underrated
Lol 😂
If you life matters, do the workout
@@valgames4 Sandra obviously cares about her life she was just saying how the workout was tough she was telling a joke, but it’s rude to assume that or guilt people to do something if they don’t want to. I’m not trying to come at you at anyway, I’m just saying look at different perspectives of a person.
1. High knees
2. Squat to courtesy lunge
3. Side squat - jump
4. Squat hold
5. Wide push ups(on knees)
6. Side to side ab jump
7. T - rotation
8. Plank to jump squat
9. High knees
10. Courtesy lunge to wide squat R
11. Courtesy lunge to wide squat L
12. Side squat - jump
13. Outer thigh lift L
14. Outer thigh lift R
15. Close push ups(on knees)
16. Plank hand walk
17. Spider elbow plank
18. Superman
19. Superman reach out
20. Superman hold
1 min rest
21. Crunch
22. Crunch w/leg lift
23. Jack knife
24. Ab hold
25. High knees
26. Knee kick R
27. Knee kick L
28. Twisting jump
29. Squat hold
30. 1-leg glute bridge R
31. 1-leg glute bridge hold
32. 1-leg glute bridge L
33. 1-leg glute bridge hold
34. Glute bridge hold
35. Glute walk out
36. Russian twists
37. Sitting ab hold
38. Jack knife
39. Ab hold
40. Plank
Done!🥳
Thank you so much! Now I know what to expect! :D
spoilers!!!!!!!!!!!!!!!
ty
I just saw 1-20 at first and thought oh this won't be bad.. and then I scrolled a little and audibly gasped that there's another 20 lmao
Thanks
Who else is doing this so they could get their '2024 body'? 😭🤚
MEEE I GOTTA GET HOT BEFORE SUMMER😭
@@destinydupree4942 SAME.
Yaap
Meeee i’m already tired
HOT GURL SUMMER LOLL
This is a completely true story, when I first started to do these workouts, I can’t do even 10 min without stopping. Now I’ve been doing it for a month and I usually do this, then her 15 min workout and then her 10 min Abbworkout in one go. I’m feeling sooooo much more fit and I could do all of it without stopping so guys don’t give ulp, you can do it!
sinroly zhang great job !!
Thx, by the way anyone knows how many calories this burns?
@@hannahzhang5539 depends on ur weight but probably within 100-200 although that might be too much (or too little depends on ur effort) for such a short amount of time
@@yesyes9246 in my fitband it shows above 200
Lol just outta curiosity how old are you guys
Cheers to those individuals who find this difficult, took a lot of pauses but pressed on because no matter what, you gotta get that WELL DONE at the end!!
Amen
I was ready to give up at the of the video, I saw this comment and I thought: how amazing would it be if I saw this comment when I am done, and how proud would I feel? So i kept going. Now, i finished it, and I saw this comment and I was write, I feel so proud of myself❤
@@xristinakolyva7293 be proud of your achievement
the plank becomes even harder when your mat is already slippery from your sweat :D
Yogarina this is so much truee
ew but so true hahaha
I didn't expect to find a very accurate comment like this one😂😂
Yogarina sooo trueee
so trueee hahahaha
Who else always watches the videos before actually doing it to see what they’re getting themselves into😂
I prefer not to, I won't do it otherwise😂
Gotta prepare yourself mentally 🤣
haha I love this!
Yep ✋ all the time. Lmao 😂
lmao me
I am dying while doing ab holds and she is FIXING HER LEGGINGS AND HER HAIR. I aspire to be this kind of shredded one day hahaah
Me too😭😭
I cant do that all the way thru 30 secs lol
girlll sameee like I genuinely hope to be that fit toooo ahhhh we got thiisssss
omg ab holds are the absolute worst
Perhaps she's just distracting herself from the pain :-)
me when an ad pops up while she's doing the workout: *oH tHaNk GoD*
Sunnie Dau hHahhaha
Why am I only the one who gets no ads during her workouts?😭😂
IKR!!
i used to not get ads and then the moment i said i wasn’t getting ads, bam xd
Eman Aamir for real
I did this with my gf because I always laughed at those women workouts. Turned out I was crying after 4 minutes
Shouldn't have laughed karma lol
Fear not just become Super saiyan god and u can do this workout 20x in a row just for fun
that was my boyfriend after his first pilates session
Togarmah For me it’s not the exhaustion that’s the problem, it’s the boredom.
It's not easy :D
Been working out with Pamela for over a year now. Anyone else feel like the old intense is the new medium? We've come so far!
Yesss!!! Perhaps we got used to the new that’s what I think, gotta spice it up for it to work
Medium like in spirit world? Totally. Old incense feels like smoking air. My ancestors will be proud
Pamela: ONE min Rest.
Me: *Takes the quickest nap of my life*
lol🤣
LMAO😭😭😭
I love the minute rest so much I sing along to that stupid Salt song
Meeee 😭
Is it me or does planks now give you a feeling of "oh my god, thank you!!!"
yes and then the burn starts to kick in ahahaha
YESSS IKR
Me too! I can finally do them for 1 minute now!!
I do a plank 1:30 seconds a day and I did this as a pattern each day and I have a bicep that’s growing 😂 I’m the type of person born native European and Mexican so that already says muscle I just wasn’t using the muscle and now that I am it’s like it wants to jump out of my arm 😂
Meeeee
For whoever who is here for the results, this workout is now my forever go to. I did this empty stomach for 25 days & I’ve lost 7 kgs in total
Did you do only this one???
wait so you didn't eat or did you do this like before eating?
That’s amazing!
@@jackieperez8303 she probably did it before eating
Love the workouts where there’s almost no repetitions of the same 4 exercises. Time goes fast when they’re all different 😊
you know you've come far when a plank lowkey feels like a rest haha
anyone else scroling through the comments because they don't want to start...
exactly meeeeee!
Me rn
It’s me
@Naruto Uzumaki mine too 🙄
Why gotta be so rude
Naruto Uzumaki I’m working out cuz 3 persons said that I gained weight yesterday and now I am feeling fat ((((
now I can say I´ve had a near death experience
HAHAHAHA
Sameeee!
haha xD
You know you have improved when you can finish the whole workout without any breaks. I am so proud of myself and all of you guys ❤
I'm super proud of you too!! ❤️❤️
u should be proud
Tittle of the song please
I guess it was about a month ago when I did this workout for the first time. I was really struggling, could hardly catch my breath and had to take breaks.
Today, after following different workout plans, I can do it in one go without big problems. I haven't lost weight, but I don't need to because my body's becoming so well-defined! I can even see that I'm getting a bit of a sixpack already!
If you're struggling, don't give up, you'll get better, you'll see results, and, most important, you'll feel so much better!
I'm sure you're doing great!
Have a nice day and don't give up❤
This is so motivational. I forgot we also have muscle mass because I always see girls with nice bodies on instagram and I was so focused on getting my body to be like that. Your comment made me feel so much better about myself. Thank you 🤩🤩
Wait, you don't need to do ab workouts to get a sixpack? Can just do this?
🥺🥺🥺🥺
oh hey!! could you please tell the amount of days you do the workout during one week?
Pamela: looking like she's just hangging out at home, on the sofa - not a bother
Me: cursing and puffing in my room
Legit !!!!!
I'm going to look her up on wikipedia. She must have been in the Olympics.
same ive been screaming curse words all workout haha
I aspire to be as fit as Pamela. She makes her workouts look so easy when they’re really not. Also, she has the cutest workout clothes. I definitely do not look graceful working out 😂
Same, I'm quarantined with my mom and she always makes fun of me whenever I work out because of how gracefuk I am
She is doing it too fast i think
@@Mandyvn199 this is considered an intense workout, so she's obviously going to go pretty fast. once you follow her workouts for a while you'll eventually be in better shape and be able to do it quickly!
I think she might be a robot though, she didn't even sweat!😅😅
She tricked me into doing usually avoided burpees by calling them plank to jump squats or something like that. I noticed half way through 😂
Yeah. It’s a burpee no matter how you dress it up
Bro I did it 5 times and didn't even realise! At least you did, half way through 🤣
It made it less hard tho.....
Yaaa🤣
5u hbq+
Exercices ✅
1 - High Knees
2 - Squat to courses linge
3 -Side squat - Jumping
4 - Squat Hold
5 - Wide push ups (on knees)
6 - Side to side ab jumping
7 - T-Rotation
8 - Plank to jump squat
9 - High Knees
10 - Courtney lunge to wide squat right
11 -Courtney lunge to wide squat left
12 - Side squat - jump
13 - Outer tigh lift left
14 - Outer tigh lift right
15 - Close push ups (on knees)
16 - Plank hand walk
17 - Spider elbow plank
18 - Superman
19 - Superman Reach out
20 - Superman hold
✅1 min of rest ✅
21 - Crunch
22 - Crunch W/ leg lift
23 - Jack knife
24 - AB hold
25 - High knees
26 - Knee kick right
27 - Knee kick left
28 - Twisting jump
29 - Squat hold
30 - 1-Leg glute bridge right
31 - 1-Leg glute bridge hold
32 - 1-Leg glute bridge left
33 - 1-Leg glute bridge hold
34 - Glute Bridge hold
35 - Glute walk out
36 - Russian twist
37- Sitting AB hold
38- Jack knife
39 - AB hold
40 - Plank
Well Done ✅
Thank you😀
Srividya suresh You welcome 😊
Thank you ☺️
The world needs people like you
20 min intense workout with only a minute pause? rip
Note to future self:
You did this once you can do it again!!
Don’t skip or do an easier one because the 20 minutes puts you off!!
Count it as two videos!
Also is no side plank so enjoy
Thanks this motivated me to do it. I needed that today so thank yoi
I did it !! I'm dead though !
@@helenehuet7846 im proud! I haven’t done this workout in months now. I cant take my own advice
@@abbiebaldwinbaldwin Thank you so much !!! There is an easier version of this one, I think you could start with this. Pls try this week and keep me posted :) #nevergiveup
@@helenehuet7846 i used to do pamulas workouts sooooo much like nearly every day, but ive not got more into lily sabri shes really good if you ever want a change! Also im going to do this workout now
I’ve lost 70 lbs from doing her workouts❤️ thank you Pam! I also ate whatever I wanted, I just made sure to eat smaller portions!
can you pls share the links of the workouts you did
how long did it take for this workout to have it's effect on you?
congratulations !!!! idek u but im so proud !
@@lakshanyaramesh3562 it took about 3-4 months!
@@lexiwalters8853 thank you so much!(:
So happy to see result after 3 days into this work out. I do this + 15 min abs each day; no restriction in meal.
I loss 1kg, with thinner waist. Hopefully I can hit 300 days! Be persistent peeps. :)
hi, what is the abs video please ? and congrats !
how is it going
Lmao they’re gone
Pamela: Always wearing amazing leggings and sneakers while exercising.
Me: Exercising in my pajamas 😂
Thank god I am not the only one
I can so relate😂
Yaps me too 😂
i relate soo so much
Me too! I'm wearing my dinosaurs pajamas ✊✊ we can do it pajamas people!
The fact that we get these amazing workouts videos free of cost❤️. Thanks Ma'am.
There's a total of 8 songs and 8 sessions here. Everytime the song changes, remind yourself 1 more down. AWESOME JOB! Keep going!
Thank you for the musical arrangement. It was the first time, when music really helped to work out. 👐🏻
she doing superman : * gracefully *
me doing superman : a fish flopping on land
I hate superman after that excercise 😂😂
@@tanisha_267 I felt like you but my I love supermam
@@hbaumgartner8673 I'm able to do superman now. But honestly I still kinda don't like it 😂
Word word I feel like magicarp lowkey
LOL
Does she expect us to survive while doing this
😂
I died😭
@@mers3481 it is totally normal this is literally for people that have been Training for a long time
Do 4 exercises take a short break and keep going
U will improve over time
😂
I made it though 3 minutes and had to give up 😭😂🥺🤦🏻♀️
now glute bridge is my break
YES
Everybody make sure to switch your routine from time to time because sticking to one makes your body used to it so there won't be any significant development after a while. Trying a new routine really gives you that burn.
Can u please tell what you mean 🙂
@@shiwalichalotra4530you need to hit your body at different angles and in different ways to challenge it
I've done this workout 5 times now and each time, I sweat more and improve. Whenever I feel like I have a lot of energy that needs squashing- this is the workout.
the first time in my life I was grateful for an ad during the video
I’ve tried to ignore this workout since you posted but TH-cam doesn’t joke😂😂. In here and I love it
Hey, do you know how many calories do we burnt?
@@carlotacardoso2352 150-300 depending on your weight
I never thought that I can hate and love a person at the same time
Do you have siblings?
Lol siblings!
Hahahhaa
@@johannaodair8447 good one :D
This is the first ‘Pamela Reif’ exercise that I’ve been able to go through with no additional breaks and I’ve never been more ecstatic!!! I actually have a six pack now and it’s my third week of doing your exercises, I’m so so so happy with the results. My body has never been more toned!!! Thank you!!
is it better than Chloe ting
@Stella Dionysiou Yes, It is.
Fuck 0ff I’ve definitely noticed some results. My waist is smaller, my arms are more toned! ✨
Fuck 0ff I know it’s a bit late but yeah you do see results a lot quicker than with all the others I tried
Those ads gave me some much needed 5 sec breathers. The only time I love ads
🤣
@@isaaa202 advertisements
The only time I expect ads asap lol
Dieses Erfolgsgefühl wenn man vor einem Monat noch keine 10min workouts geschafft hat und jetzt auf einmal 20 min schafft 😍🙏
Just me being proud of myself
Diana anaiD 😍😍
Keep going gurl 👍🏻😊
OMG endlich mal eine deutsche 😅
Danke, das motiviert mich 👍👍
Jaa
To anyone reading this: U can do this. Trust the progress. It’s gonna be worth it 💗
I'm looking for the right channel with full body workouts to stay fit during home quarantaine and I think I found the right one!
Ya boi, maite kwant it’s the right one if u wann die lmao 😔😳
you did i promise :)
i've never imagined in my life i will ever say "YES FINALLY PLANK!!" but here i am
same queen👑
The other one wasn’t intense??!😂😫😂
ikr😂😂😥
Check her channel.
She said that was medium level 🤣
th-cam.com/video/eocmMLRkl5o/w-d-xo.html 💪💪💪❤
I found this one much easier than the other one 🤔
Judging by how I did this workout with only one extra break I can really tell that I am making progress, I'm kinda really proud of that.
As u should be!!
@@dorka431
me dripping in sweat scrolling though these comments: ...👁👄👁💧
How was it?
Sb b sooo tiring😭😭😭 ugh
same, thanks for reminding me that i have a shower to take.
me rn
Was working out to the vid and did a time check to see when tf it’s over because I was already dying and it was only 6 min in..
same
Hahahhaha sameee also 6min and I am lying here totally trashed😂😂
Hahaha SAME! but I proudly finished the rest of the workout and it didn’t go too bad :)
😂😂😂
me 8 mins in...
Exercises
High knees
Squat to courtsey lunge
Side squat jump
Squat hold
Wide push ups
Side to side ab jump
T-Rotation
Plank to jump squat
High knees
Courtsey Lunge to wide squat right
Courtsey Lunge to wide squat left
Side squat jump
Outer thigh lift left
Outer thigh lift right
Close push ups
Plank hand walk
Spider elbow plank
Superman
Superman reach out
Superman hold
🎉Break🎉
Crunch
Crunch with leg lift
Jack knife
Ab hold
High knees
Knee kick right
Knee kick left
Twisting jump
Squat hold
1- leg glute bridge right
1- leg glute bridge hold
1- leg glute bridge left
1- leg glute bridge hold
Glute bridge hold
Glute walk out
Russian twist
Sitting ab hold
Jack knife
Ab hold
Plank
mariia_kathariina - Thank you😊
I scrolled so much just to look for this 😊 thank you
God bless you
Thank youu!
shit i thought the first part was the full workout then i saw break💀
OMG..I am so happy that I did it! Getting back to these workouts after feeling dizzy for a week earlier gave me strength and extra push not to give up. Remember that only power within you can encourage your body keep going and fight against any resistance :).
3 weeks ago I thought it was way too hard, but now it's like "iyee" I WANT MORE INTENSE VERSION!!!
* 3 weeks with Pamela workouts ofc
Didn’t know sweat burned when it drips into your eyes... and I definitely didn’t know your Ears could sweat😂
Suzan Jalil omg I hate that shit. And it goes all the way inside. Like wtf
SAMEEEE! MY EYES BURN SO BAD
Did you all try this workout? 😬
@@earthling3 yup
me feeling my ears to check
Use me as a OMG I’m dyingggggggg button..
but i am ...OMG I AM ALREADY DEAD lol
cyka
Thanks Pamela for uploading this video. Please do a 30 minutes intense workout next! That would be great.
*_i started doing this exercise today. i will keep updating everyday. i’m planning on posting a video of my results on my channel._*
*_starting weight:_* 161 lbs
*_day 1:_* (161 pounds) i had to keep pausing the video to take a break lol, but i got through it.
sorry i didn't update right away, but i wrote it down.
*_day 2:_* (161 pounds) a little harder but done
*_day 3:_* (160 pounds) got it over with, sweated a lot today
*_day 4:_* (159 pounds) i see a little difference
*_day 5:_* (158 pounds) was really hard today but pushed through
*_day 6:_* (158 pounds) am seeing my love handles decrease
*_day 7:_* (157 pounds) finished an entire week and lost 4 pounds!!
*_day 8:_* (157 pounds) was easy today
*_day 9:_* (157 pounds) was easier but i sweated a lot today
*_day 10:_* (156 pounds) didn't want to do it, but still did it.
*_day 11:_* (155 pounds) *my family is seeing a difference in my stomach and waist!!!!!!!*
*_day 12:_* (155 pounds) am tired today but got it done. am eating even better.
*_day 13:_* (154 pounds) its getting so easy to do. i couldn't get through the exercises before, but now its a breeze.
*_day 14:_* (153 pounds) i'm finally done! i definitely see a difference. i lost 2 inches off my waist and lost 8 pounds in 2 weeks.
might post a vid soon.
Dont give up :)
Keep going girrrl
Update?
You got this!
Keep pushing urself GURL!
wouldn’t be a pamela reif workout if i wasn’t dying 3 minutes in
sameeeeee omg
Watching this while in bed feels really good.
If you are watching this , yes your are one step forward to make yourself better
You can do this and you have to
If you are watching then make sure to kick ass next day..All the best
For whoever sees this you got it! Try the best you can and I promise you'll feel so good by the end. One step at a time and by the end of this workout your one step closer to a healthier stronger version of yourself
Just one thought during this exercise: SHE'S CRAZY
Hahahahaha
*thought :)
I admit
i thought so too
Guys its not even that hard. Cmon . like i dont even struggle
Hope everyone could stay safe during these hard times, God bless you all! :)
Thanks so much for this! Made my day. Stay safe and have fun ❤
This took me 40 minutes, but I'm proud of myself, though! Thank you Pamela for all the amazing workouts ♥︎
*me begging for a rest:*
*ad comes on:*
*me:* **falls dramatically to the ground**
*then me:* “my prayers have been answered”
I spent forever doing Pamela's other 20-minute workout. I did it everyday until it wasn't a struggle. This is my second time doing this workout! I'm so excited for some variety. Fitness is a journey (I never expected to make), and it gets smoother the more you work yourself. You're going to do great. Work for yourself, and as long as you love your progress, that's all you need! Best of luck to everyone on their journey. Stay safe, healthy, and happy!
One of pamela's best workouts.
It's rare to find a full body workout that literally targets your full body.
I think pamela you should do longer workouts likr this. It would be amazing to see another full body 20-30 mins
i literally love her workouts, they made me feel confident about myself
Same
Is it just me that looks at their belly after working out to see if theres a change even tho you know that theres gonna be no change!🤣🤣🤣
It’s not just you 😂
Girl same😭
I do that!! 😂😂
Yup. Me!
Literally at the end of every workout day haha
I'm italian and I love your workouts!! They're really helpful especially in in this difficult period of quarantine 😰 Keep going you're just amazing❤
Ciao italiana
Strength for Iitaly and everyone!🇮🇹🙏🌍🌍🙏🙏🙏🙏❤️❤️🧚🏼♀️
@@monica3620 thank you so much from italy❤️❤️❤️❤️❤️
Stay safe❤️
They do not deserve, I love Italy, many years from Italy and a lot of strength for everyone🇮🇹💪❤️🇪🇦
You workout are always so unique ✨
those ads in between is like a 10 second break.. appreciated it
👉High knees
👉squat to courtsey lunge
👉Side squat jump
👉Squat hold
👉wide pushups on knees
👉side to side ab jump
👉T rotation
👉plank to jump squat
-👉 High knees
- 👉courtsey lunge to wide squat right
-👉side squat jump
👉outer thigh lift left
👉outer thigh lift
👉 Close push ups on knees
👉Plank hand walk
👉spider elbow plank
👉Superman
👉Superman reachout
👉Superman hold
👉Break
👉Crunch
👉Crunch w/leg lift
👉Jack knife
👉Ab hold
👉High knees
👉Knee kick right
👉Knee kick left
👉Twisting jump
👉Squat hold
👉1-leg glute bridge right
👉1- leg glute bridge hold
👉1-leg glute bridge left
👉1- leg glute bridge hold
👉 glute bridge hold
👉Glute walk out
👉Russian twist
👉Sitting ab hold
👉jack knife
👉Ab hold
👉plank
Thanks me later😍😘:)
cyka
@@woolycooly9595 what does it mean?
currently following this workout! i started regularly doing workouts last january and i swear i'm definitely not fit enough like her or perfect in doing this and instead i follow it in my own pace. also i haven't lost any weight at all because i don't have a good diet sadly haha.
N. J. Be easy on yourself, it’s great that you’re working out! Everything in baby steps, feeling good and happy is more important💖
Today‘s the Birthday of this Workout- happy Birthday🥳! Thanks for helping us staying fit 💪🏻☺️
To everyone scrolling through the comments not wanting to start, you can do this! Dont worry if you have to take some rests, keep going and someday you will be able to do the whole thing at once!
Oh and also, My dog lay down by my side when i was doing the entire exercise, he offered me his bone when I was struggling, Best Doggo ever.
Also I will be recording my progress to cheer you guys on!
Day 1 : I couldn't do most of the ab exercises, and I had to take longer breaks, but I held on and kept going
Edit : Day2 : I managed to go through the ab hold but couldn't do the Jackknife, I managed to rest a normal time, and my dog was licking me the whole time!
I am quarantined so let's do this!
“next: well done”
me: WHO IS WELL DONE AND HOW ITS GONNA KILL ME?!
😂 i was so relieved when inread well done!
Her well done always let me feel like i have done something incredible😂
Message to me: You started the beginner intense workout just two days ago and now you’re doing this. You’re crazy, but I believe in you. 🤟
nevermind I think I just died
@@gitgud7152 hahahahah this made me laugh
Did you loose weight
Me doing this for the first time: *dying on the floor*
Me doing this regularly because of Pam's workout plans: *singing out loud "I CAN SEE THE FIRE IN YOUR EYES!" while exercising*
Just thank you so much Pamela❤️
Lol! Me!!
Just because your looonelyyyy!!
10 min into the workout and my oxygen-deprived brain thauhgt the yoga mat on the wall was a giant iPhone
SAMEE OML
HAHAHA, Same
omg same hahaahah
SAMEEEEE
haahhah same!!!
I could NOT get through this a few months ago, but I got all the way to the end today. Don't give up people! It doesn't take long to develope strength and get fit!
Linsey K did u have to take any breaks? 😅
@@Kate-ko2fy besides her one 'rest period', I had to take 1 more water break as my throat was sticking together to the point of suffocation. Hahaha
I have an ed, I haven’t been feeling healthy for 2 years now even though I have been doing athletics with my school team. Plan to do this for everyday. Wish me luckkk
Day 1 ✅
Shout out to everyone lying on the ground, exhausted 😅
im crying i actually did this for 27 mins i feel so proud i cant explain it 😭
25 now 🥺
now?
My gym is closed down for weeks so I really appreciate these workouts more than ever right now!
I'm so proud of myself. I did it without skipping one exercise. I would have been unable to do that one year ago. I began to be bored with my usual workouts so I tried yours. I love your channel because you are going straight to the point and the exercises are pretty useful. You really feel your muscles burn lol
it's only been 2 weeks and I've definitely seen changes.. Feeling a lot stronger than before, and my waist became slimmer. I was average-sized and thought that I could not achieve a better body shape, turns out I'm completely wrong. I'm really grateful for these free videos and the workout plan, thank you very much Pamela!
Hey Pam, thank you so much for your videos and workout plans! I always struggled with keeping up with anything regarding sports but I‘m very proud for following your plans for five weeks now. I just switched to the 45 min plan and wow that‘s exhausting but now I feel so relaxed and good about myself- so once again thank you so much!
!
GUYS I JUST MADE IT THROUGH THIS VIDEO FIR THE FIRST TIME KEEPING UP WITH PAM'S PACE AND NOT HAVING TO TAKE ANY BREAKS!!! #PROGRESSSSSS