15 MIN ABS + WEIGHT, Circuit Style, Weight Lifting inspired, for extra strong abs I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 29 ธ.ค. 2024
- For super strong ab lines! Includes classical gym exercises & is weight lifting inspired ♥︎ You need a weight or a heavy bottle of water & a something elevated (bench or chair) / Werbung
Bodyweight vs. Weights:
▸ I love & do both. I think the combination of both types gives the best results!
▸ You can grow stronger and bigger muscles with Weight Training. You basically handle more weight during the exercise, than you usually carry around on your body all day. That’s why your body needs to adapt and create „extra“ muscle fibers, that you usually don’t need. If you stop seeing progress with bodyweight training, you should consider getting some dumbbells.
▸ Those exercises also ask for a lot of stability (e.g. the Ab Slide), making sure we train our entire torso, waist, back & arms.
▸ However, weight exercises usually don’t burn so much for me. I like to combine them with bodyweight movements so I can really target the little muscles, exhaust them and train until they burn like fireeee.
Muscles:
We train everything from upper to lower & side abs. I also included a lot of twisting movements for the waist line, which helps to get the 11 ab lines :)
PS: YES this workout includes breaks :D
__
Equipment: 8kg dumbbell
Feel free to take something lighter or even a big bottle of water.
If 8kg start to get too easy, feel free to take heavier weights :)
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
__
➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de...
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
__
▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetAc...
1. Jason Derulo - Slidin‘ feat. Kodak Black
2. Lizzo - About Damn Time
3. HUGEL, Benjamin Ingrosso - Black & Blue
4. Nathan Dawe - 21 Reasons feat. Ella Henderson
5. Charli XCX - Used To Know Me
6. Phil The Beat - YOU
7. Ed Sheeran - 2step feat. Lil Baby
__
Business Contact:
pamela_reif@icloud.com
unterstützt durch Warner Music Germany
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.
It's 5 am but I will still try to do it, theres no excuse, you just need a strong mindset and plan, thanks for the workout😂😊
6 am hereeee
and 11:30am here but we move
We're with you! 💗💗💗
U can still get up in morning 9-10 am n still be good but also be active during the day
You're absolutely right! I have a class at the morning so I workout afternoon. There's no exact time needed to workout you just need to be consistent and persistent
you know you've been training with Pam for a long time now if you hear her voice in your head telling you to SQUEEZE those abs throughout the entire workout🔥 absolutely love it!!
Haha exactly! 🤣♥️ proud of you!
Pam,please tell me how much your weight?
And also I hear: " Don't you dare give up now " ❤❤❤
@@veselinabalimezova6182 oh yes, that's true!!🥰
We need MORE of this circuite style! It's amazing. Thank U so much, Pam 💞
My abs are ripped apart, this one may hit the level of the 15min chair workout! I hope Pam feels the exact same pain I feel during that up & down movement 🤣🫶
This ab workout was just what we needed in our routine. My obliques were burning to the max, but I couldn't believe 15 minutes went by so quickly. Another great workout, Pam!! Thank you 😊 💓
It’s now my favorite ab workout, it burns a lot but you enjoy it. All the exercises are different and not monotonous so you don’t feel bored, 15 minutes flew so fast that I even didn’t notice!
Thank you for everything you do for us❣️
Thank you so much! ♥️
I think this is probably my favorite ab videos from Pam. I liked the circuit and bench combo
I loved this one! please Pamela bring more weight exercises 🫶🏻😅
U should have 20 million subs already. U put a lot of effort in your vids.
Omg I love to include ab workouts whenever I train my arms so this is just perfect! Thanks Pam✨
I just came back here to say my sides after doing this video Saturday night have never been this sore! The pain is even up into my ribs! This workout works!
wohoooo that's awesome!
@@PamelaRf1 OMG you replied, thank you! Love you 💕. It wasn't so hard that I could barely do it but it was a definite challenge that I really needed.
YEY, just a year ago I used to do your workouts religiously, but since the new year started I really wanted to focus more onto harder weighted workouts, so I had to depart from this channel. But I am so glad to see this new kinda focused videos, please please keep it up!! The more advanced community will appreciate it :D
this burned but in a very cool way🔥(the weight was totally a burn plus) felt very ab-powerful afterwards 😎
pam i am telling you, you know exactly what workout i need when i need it.
so i have just finished and i gotta say i love it because it kills you in a different way than the no equipment ones! in those your lower abs are dead at the end but in this one i REALLY felt my abs lifting the weight! thank you! the end really reminded me of christopher haha!
You're the best Pam, another ab workout🥰
HEY PAM,PLEASE UPLOAD MORE ENERY BOOST WORKOUTS AND PILATES....THEY ARE SO GREAT!
Amazing excercise!! Anyone would recognize the bench Pamela is using? It looks great, small, sufficient and it could be perfect for my place that lacks the space.
This is one of my fav work outs of pams if not my absolute fav
Woah! I pushed myself harder than I have in a while... thank you, Pamela.
Yup Pamela, you're still the queen. I hate it but I love it...Bring it, Beast Mode Time, ya'll, yes!
I’m on the road for abs and this is very helpful
Still one of the best ab workouts
who else watching the workout first to be mentally prepared? 🙋
I don’t because I know I will chicken out 😅. I just push play and power through, and I make sure to do it in the gym so I will be too embarrassed to give up halfway through in front of everybody😭
Best abs workout so far
Would looove a 30 min full body workout!
It's been a year I started my journey with you Pam...n now I feel amazing when I look myself in mirror...Thank you soo much for these amazing workouts.... Love from Pakistan 💕
that burned in a very smooth way.🔥 i love the circuit style. ♥️
She's absolutely the best!
I LOVE YOUUU
i have a love hate relationship with the bench exercises😂 another great workout pam!!
The fact that we get free exercise videos on TH-cam by Pamela Reif is truly a gift. 👍👍👍
Never have I been that excited for an ab workout!! Thank you, Pam, we will glow for the summer 😇🔥❤
pls bring us more weight exercises, thank you!
i’m feeling this in parts of my abs i didn’t know existed before
😮💨😮💨🫶🏼🫶🏼
Ahh I was just hoping for a workout with Weights Thank you so much!!! Im trna involve some strength training into my workouts so this helps a lot ♥️♥️
Can't wait to do it 😆
Okay but l can't stop looking at my abs after this training 🤧
THANK YOU FOR EVERYTHING PAMELA ❤️
This video is such a cool change from the ab workouts you usually post :)!!! I need more of it!!!
This is really what I was waiting for !!! I love it !!! Thank you so much Pamela for everything you do for us !!! You are so inspiring !!! Love you Pamela 🤍
You’re so welcome ♥️♥️♥️
So macht Sport Spaß 😃, danke Pamela 😚💪🏼
pls more workouts like this one!! the breaks are also amazing haha
I love the idea of doing workout both indoor and outdoor
Die musikauswahl und workouts werden immer besser😍😍😍😍
2 Step !!!!! Love this song
Watching you, doing with you since 2019 and still don't understand how can you smile while exercising. 🙄While here me continuously motivates me to finish 😢
This seemed harmless while doing it but I’m on my 3rd day with my abs on fire and I did it once. Thanks Pam 😂 we need more videos like this!
The 60 sec plank😃
Dear Pamela! This is the best TH-cam-workaut in my life. Thanks a million 💕
Yesss, Thank you Pamela. I see best results from your Abs workouts with weights 💪💗
I love the inergy in the workouts of pam it's make me smile to the pain 😍❤
Thank you Pamela. This is going straight to my playlist. You are an inspiration. Greetings from South Africa. 🇿🇦
I’m in love with your workouts🥰😘 could you make a stretching video with a foam roller?))
The best combination of workout! Very thankfull for breaks 🙏🏻
I don't know if it's jus me but the 20second breaks feel illegal. thanks to pam :)
this was a very cool one. harder than the ablines one
The first exercise is the Power Ab SLIDE and the song playing is "SLIDIN'" haha get it?.... I'll see myself out
YAY somebody noticed haha!
Thank God and Pamela's parents for her existence 'cause this workout hits different and I definitely love the combination of arms and abs 🇧🇷♥️
I thought I’m enough strong before I’ve tried this ABS🥵
This is one of my fav ab workout of Pamela.Its not that hard and you feel it the next day..when I tell you feel you feel it
exactly!
It was the best combination ever! Thank you very much ❤️ ❤️ ❤️
Hey you who's reading this! You are so strong and I'm proud of you remember this! ❤️
I love this workout 💚💚💚💚💚
I love this circuit style❤
My core felt super strong after that, it's a different feeling from the other ab workouts which was so good
Who else do that beautiful goodbye kiss and hand with Pam along 😂❤
Ich hasse Ab Workouts sosehr aber dieses hat mir wirklich Spaß gemacht 😊❤
This routine is the best! I finally got my abs visible😍 Thank you and love you, Pam❤️
thank you for being such an inspiration pampam. i love you
Благословения вам дорогая Памела, дай бог вам здоровья и долгих счастливых дней жизни!
Thanks so so so much for this , i feel my ABS
It's gonna be a good workout I already feel it
Starting tomorrow and want to do every day of 2022
Start weight: 80 kg / 180 lbs
Goal weight: 60 kg / 130 lbs
Let's make 2022 our best year! ❤ 😍 ❤
Honestly that was amazing
This was a nice ab workout!
Abs workouts are my favoriteee especially the ones with weight thanks pam❤
Im doin this currently and im in the last set 🙃. Its soo good pamm.
YES please make more workouts with dumbbells/weighted workouts!!
I have a feeling this will be my fav for a long time👀 idk if you'll read this but Thank you for always being creative and hardworking to make us stronger and healthier💖💖 by the way it's our anniversary😆 I started using your plans "dance plan" a year ago exactly and it was the best decision I ever made in my entire life and I couldn't thank you enough for the change you've done to me I'm a complete different, better person mentally and physically✨ and you helped me through this stressful year which means so much to me I love you so much💖💖💖
The moment I saw that a chair/bench is needed in this workout I was already crying but when I did the workout I cried tears of joy. Thank you for giving me abs with all of your workouts Pam. 🥹♥️
Thank u for the new summer bops 😍
Just a suggestion for music, can you do a 2000s music hiit workout
Thank you Pamela, you're amazing, love you from Iran 🇮🇷
I love Pamela's dance with me videos, but these are really useful mobility exercises. You know it's good when you are already sweating like 2 mins in. 😁
Loved this one! It’s great that the music you use in your videos is always on trend right now. Good music really makes me more motivated. Keep it up!
This is perfection.
Ofc my new fav abs workout🤍 Thank you, Pam! 🥳
Wow, that was strong!
I noticed that I really began to like the "Days of Hands". Training on the arms and upper body is what makes me wild with delight. How wonderful it is to do exercises with weight! But I can't say that about the "Ass Day" yet. Ahaha, we are still getting used to each other!
P.s. Pam, thank you for this video! You are the person I want to look up to, thank you!
More gym style workouts pleaseeee!
Wir brauchen von solchen Videos !!!
I'm learning a lot of things, Pam. My abs are so 😎 cool
Thank you very much pls make more videos with weight for each body part and kindly include warm up cool down in them 🙂 🙏❤️ love you from India ❤️
I love this Style! Circuit Training ist absolutely amazing for the abs ♥️ it’s hard but I think this will be my new favourite Workout for the abs 🙈
Not only now I can do splits because of Pam but will have shredded abs
IM SO READY FOR THIS ONE
This workout burns!!! But goes my so quickly too! ❤️
great first weights workout of the morning !
Aaaand Best abs workouts oscar goes to pam ❤ all the love from egypt ❤
You're becoming the best coach I've ever had. Love the song choices with all ur workout videos somehow they push me thru it when I'm about to give up. Keep up the good work you're one of the best if not the best of all ..Thank you, Pam!
PAAAAAAAAM ! OMG ! THIS GOT ME OUTTA THE BED IN THE MORNING. ❤ This is so fun and effective. I definitely felt the burn that I feel regularly in the normal ab exercises. Therefore, this is definitely not less effective than them. Thank you so much for your great effort. 😍 I LOVE CIRCUIT TRAINING, AND I THINK THAT CIRCUIT TRAINING IS THE MODERN PAIN KILLER. 💊 There is no way you won't feel better after this. Love you so much, meine Queen ! 🥳
OKay I'm excited and scared for this one!