12 MIN LEG WORKOUT - Butt, Thighs & Calves // No Equipment I Pamela Reif

A long requested workout ♥︎ training your LEGS from top till bottom:
I put a focus on booty, but also including lots of exercises for the inner & outer thighs and a little bit of calves!
- For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint.
- and important one: squeezeeee your booty and always THINK about the muscle you want to target. Mind-muscle-connection is something I really focus on to get maximum results from my workouts :) you're here with me for those 12 minutes anyways haha. So make sure to concentrate and make the most out of them!
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No Equipment necessary and not much space needed. If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 15min HIIT Workout, the Song Workouts or the Cooldown Routine to end your workout.
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Music by Epidemic Sound
www.epidemicsound.com
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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Business Contact:
[e-mail]
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.

[@PamelaRf1]

To all you fit people out there: HAVE FUN

[@natasakovacevic2499]

Both!

[@veronika8314]

10 min Beginner Abs

[@lucie6049]

20 min full body

[@eleriwilliams9818]

Beginner abs!

[@aidanasabikenova6408]

Abs!

[@anabelemilova3657]

Its such a pleasure that we can get all the workouts for free

[@cosette8570]

Anabel Emilova she’s making banks haha, in a sense you are paying your view

[@charlyburmeister]

@@cosette8570 true

[@JJ-cs4yw]

Serena Yan That’s right but she‘s still giving a looot for free. Especially in the corona times you notice what the motivation of lots of fitness-blogger is. A lot of them build workouts on an extra internet side where you have to pay for everything you get. Of course not all fitness-blogger but still a few. I‘m more than thankful for the opportunities Pamela gives us for free. :)

[@noexcuses5524]

Anabel Emilova Yea but by liking the video they get money in return

[@anabelemilova3657]

Guys I'm not saying she doesn't get paid, ofc she does. What im trynna say is that her videos r for free, u don't have to pay just to watch them

[@saule9761]

My heart: - If you don’t stop I will

[@carolinacatalina8880]

HAHAHAHA MOOD

[@cxndycxrn6011]

LMBO ME

[@Goldenhourshow]

😂😂😂😂

[@defneserin8207]

LMAO hahaha

[@books_music_pinterest]

😂🤣

[@abbytaylor8832]

my health goal is to be able to do this entire video with perfect form and no breaks

[@eugeniamikulan3328]

You can do it

[@leamartin5017]

Same !

[@melissaromee]

How is it going?

[@ripeternal9601]

honestly i cant do almost any exercise in a perfect form and especially those booty exercises I COULDNT DO ANY. my body just cant im honestly so disappointed and sad

[@anastasijapetrovic8827]

I like the flow of this workout. We went from standing, to laying on our back, to laying on our tummy. That's how I like workouts to be structured.

[@avaclaire357]

yes! i don’t like having to get up or flip over or adjust for every single exercise!

[@M3gynn]

I see some people in the comments saying that she does not say anything and has a bad personality🤮 but its a workout video not a talk show. In fact, thats what i like abt her vids. She doesnt talk much and gets straight to the point like leg workout here you go:)

[@marveonwualo]

EXACTLY

[@caldissima6100]

Yeah I get that we all have our own preferences but I really don't need someone jabbering away at me while I'm exercising

[@glaceonnn]

How could anyone talk while doing this?! I can barely breathe let alone talk lol!

[@solar0wind]

I think talking can be motivating. Blogilates always talks during her workouts and I think it's helpful. Especially, when she talks about something that's not the workout, then this will distract me from the pain😅

[@irma7192]

I would like though if she explained the workouts and gave some tips while doing them, it actually helps

[@bynley]

im gonna be real with yall, im more motivated to workout than to study lmao. i mean, who wouldnt be motivated with pam's videos?

[@Kate-ko2fy]

Same 😭 I procrastinate by working out now... lmao

[@user-of2hm4yz6h]

Ha same I’ve got 2 exams tomorrow and this is my way of procrastinating. Whoops 😬

[@hienserena1094]

Same here

[@annimcbain6620]

@@user-of2hm4yz6h saaaame

[@annimcbain6620]

@@user-of2hm4yz6h and its 11;45 at night oop-

[@friedpotatoes9266]

i started doing pamela’s workouts just this month (I’m on week 3) and the first days were so hard, but overtime I started to get stronger especially with squats (jump squats r killing me) ... as someone who’s overweight-obese, I can see my strength getting better each day! Thank you Pamela! Edit: It’s been seven months since I started Pamela’s workouts (December 2021 now) and I went from 80kg to 65 kg 😭 I incorporated a diet as well and I just want to say NEVER give up on your goal guys! Workouts were super hard at first but now I can get a hang of it! You can do it, I believe in you guys ✨ Whew I still have a long way to go but I’m getting there! (M still overweight hehe) THANK YOU PAMELA U DESERVE THE WORLD ILYSM

[@lisaschmidtchen2976]

So proud of you ! 😊 But be careful with the jumping exercises. If you are overweight those can really injure your knees ! I don't want to stop you from working out because that is SO GREAT of you to do, but make sure you don't hurt yourself with it. 🙈 Lots of love. 😚😚

[@friedpotatoes9266]

@@lisaschmidtchen2976 thank you so much! i’ll take note of that!

[@allies4320]

Thatss amaziinggg!!! thats dedication and i respect that, 💕🥳you got thissss!!!!!!

[@semi8284]

Wow thats impressive🥳👍keep going you motivated me💕

[@peekapeeka6482]

Motivational video! Now ❤❤❤

[@anonym4282]

1. Sumo squat w/calf raises 2. Hold w/calf raises 3. Pulse lunges L 4. Pulse lunges R 5. Jump in - out 6. Squat hold 7. Outer thigh lift L 8. Outer thigh lift R 9. Wide squat R 10. Wide squat L 11. Jump in - out 12. Squat pulses 13. Sumo squat w/calf raises 14. Hold w/calf raises 15. Side plank leg lift R 16. Side plank leg lift L 17. 1-leg glute bridges R 18. 1-leg hold R 19. 1-leg glute bridges L 20. 1-leg hold L 21. Glute bridge hold 22. Booty lifts 23. Booty toe taps 24. Booty single leg lifts 25. Booty hold Doneeeeee omggggg!

[@user-kg5ru9ey5j]

I was looking for it. Thank you ❤️❤️

[@harry_potter_fan_4277]

Thank you

[@Erin-ky4zr]

*Y'all I'm gonna use this quarantine session fruitfully and go back to school looking like a snacc yess* . . . OMG thanks for the likes and motivation

[@catnip03]

Me too! Let's go Gurlss

[@ronjakoola5636]

yess me too

[@ninaki]

Yes after 2 months😂🤞🏻

[@jacobcadensmom]

Your on to me!!! :D

[@disgustingrat5671]

This will be my glow up

[@diki613]

its the 'no breaks' for me

[@zoey922]

I’m doing squat pulses rn I’m dying

[@zhaaramira1236]

aahahahahahah

[@MsAmira1988]

I HATE it lol

[@qubra2455]

Ikr I literally paused so she could have a break :)

[@katelyn5840]

After those squat pulses I need to pause and give myself a break 😶

[@airbandemic7988]

She has 6.38M subscribers and every single one is SO DESERVED! She has changed my life for the better. I consider her my personal trainer, so THANK YOU PAMELA!

[@meowow2693]

The last part always hurts like hell 😓 but we can do this! Fighting!!

[@arshiashaikh9508]

🐣🐯🐨🐰🐱

[@jaderooten3595]

​@@arshiashaikh9508 you forgot hobi and jin

[@arshiashaikh9508]

@@jaderooten3595 by the way I saw the portrait of jungkook in your account it was nice 😃😉😍

[@arshiashaikh9508]

@@jaderooten3595 And i am your 1st subscriber U should keep going And don't forget me when you get famous😊😊😊😊😊😊😊😊

[@meowow2693]

​@@arshiashaikh9508 the portrait is so good!! Good work, very skilled!! @JadeRooten

[@francielyvitoria1266]

She might look like an angel but she does devil workouts Edit: How the hell i got so many likes and wasn't even notified?

[@destinygarcia4504]

😂truu

[@Zemmiy]

yoooooo FR!! if i meet her and do sum wrong to her, she gon kick the beep outta me

[@itskittykudo]

1k like lol

[@hoanganhnguyen971]

that's why she looks like an angle

[@maloukatolba5178]

May i ask a question, will this bulk up ur legs or not ?? Ty!!!

[@Selphius]

Srsly I'm so thankful for these workout videos during corona.

[@isabelhearts8453]

I love the music. It motivates me

[@ritali4791]

OMG I A FANNNNN

[@Valeria-ux8iw]

Do they work😭

[@shirayukihime7384]

@@Valeria-ux8iw they do...if u stay consistent ..

[@kaylam5945]

Literally same

[@georgia_rain]

Believe me this works! I’ve been doing it for 14 days straight and I can see how my legs and calves have gotten slimmer 😊

[@untunnednunperfect]

14 day challenge Day 1 ✅ Day 2 ✅ the last bit is really hard for me. My goal will be to lift my legs higher so my knees can be cleanly off the floor Day 3 ✅ Day 4 ✅ Day 5 ✅ my knees are off the floor now! Day 6 ✅ Day 7 skipped Day 8 ✅ Day 9 ✅ Day 10 ✅ Day 11 ✅ Day 12 ✅ Day 13 ✅

[@santotransbox3758]

You gottt thiss!

[@huetonia441]

Do you see any difference yet?

[@untunnednunperfect]

@@huetonia441 I did this + Lilly saddlebag workout (w ankle weights)+ 10 mins light weights and yep there’s definitely a difference. It’s not as much as I would like but I’m quite athletic so maybe that’s why. Overall I think Pamela videos are the best. They’re the most strenuous

[@jungkooksbananamilk2525]

Keep going I believe in u

[@Artxglo]

I think she did not see any difference 😔😞😓😥

[@jiaxinwang2775]

At beginning : not very hard. 2 minutes later: my legs are shaking 10 minutes later: where are my legs?

[@minniebadiah6909]

Yes 😂

[@oliviatully1707]

The next day: what even are legs

[@jigertalat2109]

Yup 😂😂🤣🤣

[@taritradas5707]

Lol

[@ritada9909]

Hahahahahha

[@laurenjones9709]

Please do a slim leg/inner thigh workout!!

[@cutevideos7579]

Yes

[@badbitch9985]

I agree!

[@lia-sz4vk]

this exercise does work your inner and outer thighs + glutes and calves so it slims and tones down your whole leg and it works out your inner thighs which if you eat healthy and use this workout consistently will eventually get you a thigh gap

[@Yourlocalintern]

Oh my gosh. 🤦‍♀️

[@chloethrasher554]

twink does it slim the glutes

[@TheVixenWorkout]

This video is a blessing! I only did it for a week and noticed my thighs getting smaller. Don’t loose hope girl!! I’m so proud of you. YOU CAN DO IT I BELIEVE IN YOU!

[@user-qg5rx2pk6j]

How many times u did it a day and did u do anything else or just this and stretch?

[@37oge]

doing this for a week (for now) started may 31 2021;) ✅Day 1: I DIEDDDDD- a lot of breaks; trying to change that, couldnt finish it till the end :( (can't do the side plank leg raise*) ✅Day 2: died again - some breaks, still couldn't finish ;( (still cant *) ✅Day 3: ONLY 3 BREAKS !!! - FINISHED IT! Became stronger💪(still can't * but way better at trying!) ✅Day 4: I actually didn't die ! ONLY 3 BREAKS WOOHOO💪💪 EVEN DID AN AB EXERCISE BEFORE !!(still can't *) finished it :)) BECAME WAAY STRONGER ✅Day 5: I'm slightly exhausted but not dead :) NO BREAKS💪💪 (still cant *) finished ;)) -trying to stay more consistent ✅Day 6: I did so good!😍 only out of breath!! NO BREAKS 💪💪 feel so much fitter! ✅Day 7: DID GREAT! Barely out of breath!! no breaks😋😋 overall, I changed A LOT. At day 1 I was so weak but now, I can do the workout easily!!! so grateful! I sadly didn't really focused on my weight ;( but I'm 77kg rn. I'll keep doing this exercise!! ✅Day 8: was having a cramp but pulled thru💯 ✅Day 9: :) ✅Day 10: 💯 ✅Day 11: was tired ❌Day 12: was busy and it got late ;( ✅Day 13: made itt!! :D ✅Day 14: yayyyy :))

[@37oge]

wow this was 2 months ago ahhh😭😭😭 I didnt lose or gain any weight when I did this. I now exercise and eat healthy and now lost 4kg in 20 days!!! still pushing tho!

[@milanamilana4596]

@@37oge how are you nowwww? Are your legs are more toned ? Any differences? I want to start the same workout

[@Wgirl813]

Has been two years,hows you doing? Well? Great? I hope so 😊

[@aimioguogu431]

Pamela when the workout ends: ☺️😇 me when the workout ends: 🥵😤😭😢😣😖😫😩🥺☹️🥴😪😨😰😓

[@lia-sz4vk]

smh same. A whole mess 😂😭😭

[@katiedill3306]

aimi oguogu bro I felt that

[@kingkimi8758]

Me when the workout ends:💀

[@paulacolic7941]

Trueeee

[@nisafaria2]

my legs were swearing at me whole 13mins

[@JanekateFitness]

This is intense I can tell, you’re a strong lady.

[@mangohallucinates]

Person*

[@Anonymous-nf4px]

DAILANA MANGO *LADY

[@mangohallucinates]

@@Anonymous-nf4px bleh

[@Anonymous-nf4px]

DAILANA MANGO 😷

[@syreetacunningham899]

Of course she's strong. She is a machine.

[@blueflame6519]

When I do this exercise for first time I'm saying that she's silly And now I'm doing this exercise with her without any break Thanks

[@derenserwan8585]

I CAN'T BELEIVE I FINISHED THIS WORKOUT WITHOUT DIYING!!!

[@naomi01423]

Her by the end: *cute pose* Me by the end: Sweaty beast that could take down Thanos

[@frankmackii904]

🤣🤣🤣🤣🤣🤣 too funny!!

[@khyatisingh747]

#Avengers ref 😢

[@miina4725]

Omg so true lmao

[@nicoledeleon489]

LMFAOOOO SAME SIS 😭😭💀

[@anniem733]

Right the sweat is dripping 😭

[@mladjanaristic2953]

She really knows how to kill people in 10 minutes

[@pyro4622]

12*

[@sophiayl.181]

@@pyro4622 She killed me in 2 min...

[@depressionuwu8498]

Mladjana Ristic yep

[@syreetacunningham899]

She's a robot. No personality or emotions, but the girl knows her stuff.

[@dusanbozic8758]

Nije normalna majke mi.

[@snowcat6071]

Pls tell me I’m not the only one who could barely keep up their legs during the booty hold stuff

[@sabaha2010]

omg me, that section was the hardest for me

[@MM-rl9ei]

Same omg idk how she did it effortlessly

[@jasmidryade192]

She's incredible, super trained and very strong, her knees are not touching the mat for several minutes. The more you practice the easier it will be, in this video, like you, I have found the booty hold exercise the hardest. Even if the focus should be on activating glutes, May I suggest you to develop strenght in your back and its flexibility (there are lots of exercises) so that it will be easier to do it? I always read carefully Pamela's suggestions and tips under each workout and if you focus on activating the muscles and areas she's targeting (here glutes) it'll be so much more effective and easier to do it and achieve beautiful results 😁.

[@vestorlock4113]

bruh like i couldn't even hold my legs up for 3 seconds i had to put my legs down a lil sometimes. :')

[@Harleyandme_16]

I stumbled across Pam’s page and this girl is so fit! Here I am breaking a sweat while she looks unphased and looking like a total babe. Thank you Pam for these amazing challenging videos. It’s only been one week since completing your videos and I already see my abs and body transforming! Big hugs xx

[@lilyseseske9780]

Her: Pretty hair, no emotions, no sweat, doesn't mess up at all... Me: Frizzy sweaty hair, going through about 30 emotions a minute, can't do one exercise without messing up or not staying still... Also me: SHE'S NOT HUMAN Edit: omg I posted this a year ago and I have 1.9k likes wow ty

[@pikabooo]

What should I do if my hair is fizzy, I don't wanna wash my hair everyday

[@Sadhrita2002]

Yesssss so true....I legit look like how u described 😭

[@jdkittyssquad5533]

Described me lmao. I'm here almost dying to do the exercises thinking "this woman can't be real tf????"

[@Sadhrita2002]

@@jdkittyssquad5533 ok...I tried doing this specific one yesterday I couldn't last 3 exercises 😂😂....I am ded....omgg...this how's how unhealthy quarantine made us....

[@theoofer478]

I’m already athletic and I always do all of it faster than her and lower than her. In the end, My breath is almost back to normal and I feel very light. I get very sweaty though.

[@analopez7397]

Sometimes I wonder why I do this to myself

[@fannybgt]

Thinking about our booty

[@lucasberesford5669]

Same

[@gwenythsamantha3128]

for the booty gainzzz ofc

[@jemma4697]

you do it for yourself

[@barbarab2356]

AHHAHAH

[@chidori7201]

My favourite part:- Well done

[@safiadelrey]

Yeeeesss

[@fleur1377]

What a full burn to start the Week18 🥵🥵🥵 my legs are shaking and I can't feel my butt anymore 😩 Hello to those who survived and starting the Week18 plan! Let's go guys 😵‍💫

[@juju-li7gc]

A BURNING start to week 18 let's get itttt

[@huetonia441]

Same 😭😂 But its worth it

[@fleur1377]

@@huetonia441 totallyyy!!!🔥 Hope those fats leave me alone 😬

[@fleur1377]

@@juju-li7gc day 2 and my legs still hurt, but totally worth it!!!

[@lasangalli]

hahaha I see what you mean! I couldn't workout on Monday so here I am today mixing Saturday and Monday workouts, we got this!!!

[@chidambaramurthy9619]

5 days!!! completely slimmed my calves!! may look and feel hard in the beginning but once those thighs and calves become slimmmm ,, you will find it really worth for all the hardwork.

[@yanasakhatskaya9085]

And what about thighs?

[@jmendieta]

Slimmed calves? I want them bigger and full 😯

[@brumesquita8543]

all of her workouts work so well for me! i always see difference in like a week. it’s hard but so worth it

[@sweetangelpaulwalker7737]

Does this workout make you lose weight?

[@shifakhan797]

What about your thighs.?. actually I need some motivation.. I've been trying some workouts but couldn't see any results..so what bout ur results? Can u plz tell?

[@eleonora2089]

when glute bridge hold feels like a rest 😂

[@sofir9400]

Lol i thought the same thing I'm like nice i like this one 😂

[@eleonora2089]

@@sofir9400 ahahah exactly! 😂

[@VvRownvV]

Omg so TRUE!!!

[@eleonora2089]

@@VvRownvV that’s the only way I can like glute bridge hold 😂😂😂

[@hannahbalkovec]

YES! lmao

[@Quirkyminds_]

I did 2 hour challenge of non stop workout in a day and finally completed and now shaking and finally i built up my strength.... Keep it up bruh.... 🤜🏻💪

[@deatheth5039]

I respect everyone who was able to properly complete the whole workout. 🥵 I faileeedd 🥴 gotta work harder I see 🧐

[@tomatoeggs48]

0:15 Sumo squat with calf raises 0:45 Hold with calf raises 1:15 Pulses lunges left 1:45 Pulses lunges right 2:15 Jump in - out 2:45 Squat hold 3:15 Outer thigh lift left 3:45 Outer thigh lift right 4:15 Wide squat right 4:45 Wide squat left 5:15 Jump in - out 5:45 Squat pulses 6:15 Sumo squat with calf raises 6:45 Hold with calf raises 7:15 Side plank leg lift (right) 7:45 Side plank leg lift (left) 8:15 1-Leg glute bridges (right) 8:45 1-Leg hold (right) 9:15 1-Leg glute bridges (left) 9:45 1-Leg hold (left) 10:15 Glute bridge hold 10:45 Booty lifts 11:15 Booty toe taps 11:45 Booty single leg lifts 12:15 Booty hold

[@mlr139]

Céline Zhou thanks for this

[@Yourlocalintern]

Thanks, I need to know how much suffering I have to take.

[@allysanhelgracerebolanan2387]

@@Yourlocalintern 🤣

[@user-rz6jr5mc2b]

Why

[@chloeayissi-etoh502]

Yess thx

[@merm2726]

You guys this workout worked!!! I had really thic calves and thighs before and I have been doing this about a week now and I CAN SEE A HUGE DIFFERENCE,, the workout gets easier after the first day, just keep going !!

[@haniyafathima6306]

Hey goldman could you tell me wether your thighs got thicker or thinner

[@beckysberries4441]

Really? Cause I’m scared if will make my legs bulkier

[@merm2726]

Becky Berries just remember to stretch after you do the workout, it wont get all bulky x!

[@blackpinkarethequeensperio7632]

How much times a day did you do this?

[@nida8076]

How long did you do it please reply 🙏🏻

[@moramangini]

Really loved this workout! I feel the burn in my legs and butt! 💪

[@deborahsharpe4090]

This is so hard 😊😊. I'm super excited about this workout. I could only get through the First 5 minutes. I'm looking forward to getting Through the whole thing and even adding weight. Thank you Pamela !

[@xiomaraavalos1334]

How I feel the time : 15 min on tiktok : 🕊 12 min with Pamela: 🐢🐢

[@yagmuryiilmz]

Girl you’ve changed my life, whenever I gave up or gained weight I directly came to you as always thank you❤

[@anushkamitra722]

Pamela, your workouts literally make me feel my soul through my tough heartbeats which so intensely come to noise after I embrace those tough jump in and outs and what not!! Just like magic, I am able to fulfil my wish of reaching my so highly awaited body shape and especially, my entire leg shape!! I request you to please create more such thigh and whole leg toning workouts!!

[@ShimaNekoShima]

I will repeat this workout as many times as this comment gets likes Edit: 134 likes... PLS, STOP, I JUST WANNA LIVE

[@ShimaNekoShima]

Wtf, are u seriously??? 93 likes?? Okeeey Lets start: 01.07.2020 Left leg: 59.5 cm Right leg: 59.5 cm 1st: 🔥

[@alyssamaehurley6090]

Shima Neko Shima good luck today aha ;)

[@charlottesaada9748]

have fun

[@OscarBoscar889]

NEVER

[@summer9723]

Sorry no mercy

[@chulangaakmeemana5036]

Is she human, how did she keep a straight face through this I was literally 30 moods at once

[@kathleengartelmann5160]

OMG! Thank you. You’re making me want to work out everyday. Thank you thank you thank you

[@ifcarvalho168]

I started doing your workouts throughout lockdown. I have tried so many videos, but your exercises were the only one I could commit to!

[@madic7739]

i will never complain about chloe ting ever again..

[@nida8076]

Pamela is totally better

[@aarongarza5778]

@@nida8076 Chloe abs exercies are the most effectives, legs and but workouts Pamela is defintly the best

[@nida8076]

@@aarongarza5778 legs?

[@nicolegeorgieva]

Ikrr

[@banan7308]

@@nida8076 probably cus chloe ting is geared towards making beginners stronger slowly and steadily

[@vanessa_4643]

Who is also checking the comments, looking how exhausting the workout is?😂

[@redamancy119]

LMAO MEEEE

[@amou-san2612]

I did it and I kinda died

[@gesundseindurchtransformat7909]

its exhausting just watching it

[@zsofiabencsik8362]

always

[@RM79822]

yup, prettttttty much!

[@BJSClinic]

My online trainer sent me a link for beginner abs workout.I am now hooked. Always a great start to the day.Thank you Pamela.

[@user-qi1vk1in4j]

I’ve been doing this workout for 2 weeks or more, and I found out my legs became slim! They’re not super thin but at least are not swelling like before and lost some fat!! Thank you so much for your workout. I’ll keep doing it.

[@ieisha1976]

thank u for sharing! I've been trying to find results, and it seems no one has tried to do it

[@nobitches4714]

It feels like someone cut my but off put it in the mixer with Jalapeños and glued it back

[@isabellesheil8505]

Thank you for commenting this this literally made me feel so much better I laughed so hard at this 😂 this should have like way more likes

[@nobitches4714]

@@isabellesheil8505 np ;D

[@Tigerheiress]

lmfao

[@elroxyz9346]

Hahaha😂😂😂

[@kai4704]

Yeeesss😂

[@soo_wonkim2171]

My legs after doing this workout: Baby I’m not even here I’m a hallucination

[@arukasaotome5670]

YEEEEEEEESSSHHHHH! tbh i was scrolling to see if anyone made that joke. Ty i love u so much evenifidontknowyoubutthatokiguess

[@leilamorales2997]

@mohmod jaber not necessarily bigger, but certainly more muscular. if you have a smaller butt rn, it's gonna get bigger, but if your butt is fatty and large rn, then it's probably going to get smaller and firmer

[@catrinrowlands7224]

The exact feeling 🥲

[@josihafner4328]

I love this workout. the structure is so perfect!!!

[@majaolczak7633]

Day 1: ✅️ it was really hard, but i did it Day 2:✅️ Day 3:❌️ Day 4:✅️ after the one day break it was so much easier!

[@semi8284]

Keep going we will make it even if it's difficult in the beginning but if we keep going and try to motivate us its becoming easier and it's getting an habit of yours so let's get up and master it

[@majaolczak7633]

@@semi8284 thank you so much!!! I hope we will do this together :))

[@semi8284]

@@majaolczak7633 awesome you made day 4 I'm very proud😌😉

[@renowens498]

please tell me i’m not the only one who spent most of the half plank trying to get there balance?

[@humnahsyed5582]

Meeeee

[@SaraAnnetteMezzo]

I did the side plank leg lift from the knee, it’s a whole lot easier that way if you need something lower impact.

[@reggiewheler6860]

hello ur comment got so many likes

[@renowens498]

@@reggiewheler6860 -

[@Rachel-uy7pv]

lol yeah

[@katiedill3306]

I’m glad she claps at the end cause I always need some type of reward when I’m done with her vids😂😂💗

[@patrickstarslonglosttampon9940]

Ok I’m going to use this comment to keep me motivated (I won’t be updating on Tuesday because that’s my rest day) Day 1- tired and sore but rly happy I did it

[@tikkislover9027]

DID YOU GIVE UP AFTER 1 DAY??

[@patrickstarslonglosttampon9940]

@@tikkislover9027 no sry forgot to update

[@krvapiika851]

It’s been 2 years 😅

[@aladelic48]

Day one is always the hardest,put don’t give up 🙂

[@ShiraShyne]

Hey if ur out there and ur doing this just for your looks and eating less to the point ur starving ur self, please stop. You need food. Your body does. Please love your body and do this for yourself and not for anyone else! Too many people now are abusing their body and I hope you are not one of them. Doing this can lead to an ED. I know there are definitely some out there :/ Anyways, have a great day :)

[@yesyes9246]

Thank you ❤️

[@ShiraShyne]

yes yes ofcourse ur beautifullll

[@alipoo52]

calling me out hahaha, but thanks ❤

[@yesyes9246]

_ hope you can find a better way to go about things. Please remember that loving yourself is very important. I feel like some times it’s frowned upon to love u but it really is important.

[@isabelhearts8453]

I love food

[@annikasusan4831]

this just reminded me of how much I did not miss lunges

[@deatheth5039]

I hate them. It's an immediate killer for me

[@shab247]

rlly?? dude to me the lunges r the easiest workout in the whole vid tho

[@koteswarris8949]

@@shab247 idk why but i always end up injuring my knees when i do lunges. I do keep my legs at the right position but still...its probably because of my body weight...i really don't know

[@monserrathleal1899]

Honestly best leg workout 🦵😚

[@victoria_2293]

Wow, this is going to be my favorite leg workout, i love it so much!! Definetly doing this regularly

[@Mimi-yy5zl]

I love that fact that Pamela actually listens to people’s suggestions ❤️

[@syreetacunningham899]

Here is a suggestion, can we at least get a smile.

[@o_o-rt2jp]

syreeta cunningham dude I see u commenting so much hate everywhere why do u want her to show some emotion that badly lmao is it so that u don’t feel left out bc you’re too unfit and panting too heavily 💅🏻

[@marveonwualo]

syreeta cunningham honestly stop commenting on everyone’s posts. it’s a hard workout and she smiles at the end.

[@Elizabeth-bv1yl]

syreeta cunningham she’s just focused....during an intense workout like this one ur facial expression isn’t exactly your main focus lmao

[@mangobutter3233]

heyy im doing this for 2 weeks (yk quarantine body glow up lmao) doo ill update you guys here :) im 58 kg and ill also be doing some other ab workout. Day 1: lmao i gave up sorry

[@lambsox2608]

Come back

[@gleichgueltigundgrau]

??

[@enimsay.b1224]

Whats about today sweetie ?

[@lynandali7036]

Hello

[@hattiemoore9064]

Mood

[@lilcutwrist9986]

1. sumo squat w/ calf raise 2. hold w/ calf raise 3. pulse lunges left 4. pulse lunges right 5. jump in - out 6. squat hold 7. outer thing lift left 8. outer thing lift right 9. wide squat right 10. wide squat left 11. jump in - out 12. squat pulses 13. sumo squat w/calf raise 14. hold w/ calf raise 15. side plank leg lift right 16. side plank leg lift left 17. 1-leg glute bridges right 18. 1-leg hold right 19. 1-leg glute bridges left 20. 1-leg hold left 21. glute bridge hold 22. booty lifts 23. booty toe taps 24.booty single leg lifts 25. booty hold WELL DONE!!!

[@ellabenami4531]

Thank you ☺️❤️

[@dalerodrigues543]

Hi , I just came across this channel today, and I've decided to do this workout for a month Day one: my legs burn like crazy!

[@LogicWolfGaming]

Am I the only one that can't do the Side Plank Lift either left or right?

[@isabellanariah5156]

LogicWolfGaming 5411 i can’t because of my knees

[@sennya5331]

I also can't do it. Side plank is no problem at all, but I just can't lift a leg, without losing strength and falling/losing balance. Don't know what to do x.x

[@zenovallati8721]

I just do it on the ground

[@adrianamar6485]

@@sennya5331 i struggle with that exercise too, the only thing that will help you do it is constantly doing it do build a stronger stamina. In a few days/weeks with constant work and effort you'll be able to do it easly.

[@katetishkova5599]

I did her 6pack workout right before I did this one, and that one basically has 1.5 min of side plank on each side😵

[@legreenn]

this will be soooo effective for the leg burn🔥i'm literally shaking right now😂 thanks for the new leg routine Pam!!♥

[@PamelaRf1]

you're welcome!! have fun

[@ashleydierkes1306]

Will this help u lose weight?

[@ashleydierkes1306]

Also thanks for this video

[@sweetangelpaulwalker7737]

Does this workout make you lose weight?

[@sjlatorre4488]

I've been doong this workout for a week now, I feel unstoppable 😭💪

[@rebeccadean1473]

Anyone else used to barely be able to finish the first three exercises (for me that was in 2020) and now can do the whole thing through? It's 2024 and I still come back every once in a while! Pam, you are a GEM! THANK YOU!

[@sophieh4576]

the red stripes on her leggings look like a resistance band I was confused

[@manasigade_]

Saaaammmeeee

[@purpleicemix1909]

Me too

[@Rachel-uy7pv]

oh yeah and the pink lmao

[@buttaz3000]

Lol I was gonna comment this but I knew it had already been done

[@anaritafonsecateixeira9006]

title: 12 minutes me at 12:01: i think ive been catfished

[@sylvieflantua8514]

SPITTING FACTS HAHAHAH

[@user-gx5mm2bl6j]

OMG YOUR FOR REAL. O.O

[@zoespa]

my ocd:

[@nate3556]

I thought that said “I think I’ve been castrated”

[@veehobart6056]

@@nate3556 hahaha

[@vedahart475]

5 minutes in! already feeling the burn!!!😝♾ “No pain No gain!!”

[@Kazakhwoman]

Thank you, doing this workout during 3 weeks

[@zyltacan3878]

Ill do this workout based on the likes i get.. I need motivation guys huhu

[@Blackberry13]

I’ll be doing this workout over the course of a month and update each day! (I do this workout every other day since I’m also doing Pamela Reif’s ab workout on the other days, thought I’d mention it!) Day 1: First time doing the workout, very exhausted 😩 some of them I couldn’t completely do so I took a small pause specially during the side leg lifts. Day 2: Second time doing the workout, not as exhausted as last time but I really feel the burn! The booty lifts and squat holds really do hurt haha. Day 3: Third time doing this workout! Gotta say it’s gotten much easier and I can finally do the left side plank leg lift! The booty holds also don’t hurt as much as they used to. Wahoo progress! I can also see that my legs are beginning to become more toned already. Day 4: Fourth time doing this workout challenge and today is the first time I was able to complete the workout without any breaks! All the moves were much much easier to do and I feel more control in the different drills. Side plank lifts are also getting better! Day 5: I took a break since I was on my period though I’m back with more determination than ever! Fifth time doing this workout and since I took break some movements were a bit harder to do, I definitely sweated more big time. Though after looking in the mirror I noticed my legs were much more full and toned, we’re getting there :) Day 6: Sixth time doing this workout and I really felt the burn specially after burning out my legs yesterday since I went on a 2 and a half hour walk! Legs did start to shake at some parts though I’m very proud to say that I finally was able to do both side plank leg lifts without any pauses :) the booty lifts still burn a bit though haha. Day 7: Seventh time doing this workout and ngl I didn’t think I’d make it this far! Though just a little update I’m now gonna do this workout for exactly a week starting from today. This means no ab workouts for now, this week I am simply going to concentrate on the lower body. Workout was much easier than yesterday and I’m very excited to see the results of my legs! Yooupiiii🥳 :) Day 8: Eighth day doing this exercise and apologies for yesterday I became lazy and missed a day 🙈 but no worries, we’re back and determined to get through this power week! I just completed the workout and it’s definitely easier, I’ll begin to put more power into my movements to hopefully not be as easy next time. Day 9: Ninth time doing this workout and I’m not gonna lie I REALLY wasn’t in the mood or mental space to workout but yknow we pushed through and finished it for the day. Once again the workout gets easier day by day though it’s still difficult enough to really work my muscles. I can do the side plank leg lifts though I’d really like to complete that movement with straight legs since the leg holding all my weight is bent...hmm! Day 10 here I come 🙃 Day 10: Tenth time doing this workout and oo boy am I sweaty, it ain’t a pretty sight that’s for sure! Side plank leg lifts were completed with straight legs (finally lol) and I’m pretty proud of myself :) the squat holds always burn though I manage to get through em, man I can’t wait for this month to be over 🥱😅 Day 11: Eleventh time doing this workout challenge and it was actually much easier compared to all the other times. So far my legs are looking much more full and rounded on the sides, with added muscle over top of my knee area! Still trying to get them bigger at the back so let’s hope we reach this goal! :) Day 12: Twelfth time doing this workout and today I really concentrated on precision during each movement to make sure I’m doing it correctly (as best as I can) and I felt the burn once again! Honestly really wasn’t in the mood to workout since I’ve been very lazy today :/ though somehow we managed to push through! One more day then the one week leg burn is over for now and we’ll go back to leg workout + ab workouts on opposite days. Day 13: Thirteenth day completing this workout and we’ve finally accomplished a whole week of leg workouts! I definitely felt the burn in the last week though I’m ready to go back to my usual schedule (ab and leg workouts). I find abs do help a lot, specially while doing the side plank leg lifts. I’ve definitely been slackin and doing my workouts last minute 😅 hahaa... Day 14: Fourteenth day doing this workout and some of you may have noticed that I wasn’t editing for a few days and that was since every girls problem hit once again 😚✌️I also did ab workouts for 2 days and now I’m switching back to my usual routine (thought I’d let y’all know). I definitely felt the burn and it was much much harder than before since I had taken a break. The jump ins and outs were very breath taking this time though we did it! Time for a nice cold shower, day 15 here we come! 🥵🥱 Day 15: Fifteen day doing this workout challenge and I am so very thirsty! My legs were definitely a bit sore from the previous leg workout on day 14 though I'm proud that I pushed through. Honestly since I started, I am so very happy with the results I've been getting so far. My legs and butt are so much more full and muscular (mainly my legs) though there's still lots of room for improvement! I wish I took a before picture so i could compare the two 😆😅 Day 16: Sixteenth time doing this workout and honestly I ain’t gonna lie...I did for sure miss 2 ab days though I’m definitely gonna change that. I really didn’t wanna do this workout, more lazy than ever before specially after purchasing a new pc (I’m addicted to games...😅🤭). As usual I am sweaty, didn’t feel the burn as much today though we’ll see! Day 17... oh boyo. Day 17: Seventeenth time doing this workout and it was good! I definitely felt the burn, specially during the in and out jumps though we finished! I’d also want to note that I did miss a day of leg workouts since my stomach was hurting bad that day and didn’t want to make it worse, I apologize guys! Anywho, it’s time for a nice cold shower 🛀 adios :) Day 18: Eighteenth time doing this workout routine and I’m not gonna sit here and lie like I’m doing everything perfectly cause I’m genuinely and honestly not. I did miss a few days of workouts since the lazy weather was getting to me, being stuck in the house all day & all that jazz. Though I completed the eighteenth workout today! 🏋️‍♀️ I absolutely love the results I’m getting so far and can’t wait to see how they’ll look after a month! Yeehaw 🤠 🐎 Day 19: I just completed my nineteenth time doing this workout and there’s not too much to record today, I can see while doing the exercises/movements that my legs definitely are much more muscular than they previously were before this workout which is great! I tried to push myself during the booty holds to make it a bit more challenging too hahhaa! Wow I’m truly tired...time to relax... 😌😌 Day 20: Twentieth time completing this workout and whew I’m ready for some WATER. Apologies for the inactivity, that time of the month gave me the boot once again! I really do try my best to workout everyday (with taking breaks in moderation of course to let my muscles heal) before school starts since I’m positive by then I’ll be busy studying 📚anyways...back on topic, this workout went very well and we’re almost done a full month! It’s been such a ride and I can’t wait to comment and share my thoughts after doing this workout for a full month :) Day 21: 21th time completing this workout and I’m so SWEATY 🥵 Though I cannot lie to you guys since you’ve all been so kind supporting me on this journey so I must say I have been slacking with the leg workouts! I just get so distracted and completely forget sometimes so I’d like to apologize for that. Anyway, today’s workout session was great, built up some nice sweat and now it’s time for a nice cold drink 🍹 Day 22: 22nd time doing this workout and whew am I sweaty! I genuinely didn’t want to do this workout today whatsoever, but I knew I’d be happy if I completed it :). We’re so close to a month and I’m so excited wahooo 🥳🥳 Day 23: 23rd time completing this workout and whew am I sweaty! I really felt this one after taking a short break...smh I’m so lazy yet so determined to finish this month! >:) can’t wait for some water...🥵💧we’re getting there folks! Hey guys! I realize I haven't updated in quite a while and that's simply because I've become quite busy with school. I may or may not continue to 30 days but if not, just wanted to let everyone know that may be thinking about doing this workout that they should give it a shot! Staying active is always great, plus if more leg muscle is what you're looking for then this works great! Thank you all for your kind and supportive comments! Feel free to keep asking questions as you wish :)

[@ankita_ekka]

Did you see any results??

[@Blackberry13]

Ankita Ekka Yes! I definitely did, my legs are much more “rounded” on the sides and more muscle on top of the knee area if that makes sense compared to when I first started. They’re much more toned and so far I’m very happy with the results but still haven’t reached my goal just yet!

[@Lol-xj4zw]

Did you make any diet?😅

[@Blackberry13]

Ald Ina haha no I haven’t D: I’m aware that it’s more effective and healthier to do it with a diet since you’ll also get better results much faster though I’m just doing the workout along with some stretches afterwards

[@babbypancake6873]

This motivated me so much! Glad to know you’re getting the results you wanted! This workout is killer for me because I workout very inconsistently but I’m gonna try to do it for a week. Thanks for the motivation. Keep it up girlie!

[@larouge7598]

Different kind of burn: when sweat is dripping into your eyes. Lovely 🥴

[@Kino90_89]

The best workout online, which i have never seen!!!

[@sarahisbester8663]

in 2 minutes in and i was shouting “PAMELA CHILL. CHILL PAMELA”

[@kasseecraft7230]

Start (2/4/2020) *with healthy diet* Day1✅(thigh:59cm) Day2✅ Day3✅ Day4✅ Day5✅ (i can see distance increased btwn my calves) Day6✅ Day7✅(getting easier) Day8✅(so proud of myself😭) Day9✅🥳🥳🥳 Day10✅ REST ONE DAY Day11✅ REST 7days(for gm diet..) Day12✅ Day13✅ Day14✅ 1/7 ok guys i gave up few months ago [Update 21/9/2020] I’m back Day 1

[@niveditaveeresh5119]

You can do it!

[@leenalaskar6470]

Keep going

[@fatimaezzahraachait4067]

Continue

[@manelmdb5325]

did u lose weight ?

[@kasseecraft7230]

Manel Mdb yes i did. Around 1.5kg with healthy diet and other workouts

[@Hair_goddess_nyc]

Love this oneee ❤️❤️

[@ronkay1435]

Thanks Pam! 😘😘

[@laylasmith7856]

Who's doing the workout on the cold dirty floor bc they don't have a mat. I know I am

[@jotraice6693]

Me too. But doesnt it feel hard core until the booty lifts when your hip joints grind concrete

[@elliestevens2984]

I’m doing it on a proper gymnastics mat which is soft ish cause ur ment to do tricks on it

[@Jenny-pc3vr]

@@jotraice6693 the ground isn't what hurts, it's the burn inside my legs xD

[@snipsnip1739]

Lol all the yoga mats were sold out everywhere I looked

[@voguedictatinglove2455]

And it hurts on some workout too, jeez

[@priyachapagain6521]

The first time I did this workout, I thought “Wow, that was intense, she should come up with a 12-15 minutes workout routine” because I swore it felt like at least 30 minutes 😭

[@reem-4357]

Appreciate that you didn't talk too much in the beginning like other fitness youtubers

[@NINI-zj9jb]

I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS I CAN’T FEEL MY LEGS HELP

[@allysanhelgracerebolanan2387]

lmao

[@sreyasbiswas730]

Watch STORROR roofculture Asia That is when your legs will die, it's a weird feeling

[@simplyretaj1882]

Hahahahah 😭😭

[@addinasmh2655]

LOL

[@Moneyhaaa]

This is exactly how Olaf felt in frozen

[@theapengelly3675]

my heart fills with dread when I see 'jump in out' coming up next...

[@mayagender8968]

Same

[@luciakunasha9645]

I keep repeating them two times, results are 🔥🔥Thanks a lot pamela ❤️

[@xoxololl8455]

How much did it take u to see results ?

[@shinoky_1564]

its literally 2:09 AM i just finished the workout this is the 2nd one alone in my room and i feel... amazing

[@haminh576]

Day 1: Done ! so tired Day 2: Done ! I wanna cry. Oh, today, i did it twice ! Yeahhhh Day 3: Done ! I did once in the afternoon, maybe will do once in tonight. Now is 20:52pm and i did it again, yeahhh twice in a day ! Day 4:Done! Just once in today because i'm busy . It's 4th day but i still tired so much Day 5:Done! Once in afternoon and once in night. Yeahhh Day 6: Done! Now is 15:56 , once in the afternoon and maybe just once because i'm so lazy today lol Day 7: Today is my cheat day so i don't do leg workout, but i check my leg, in day 1 it was 54cm and now it is 51cm. OMG I'm so happy, thank you so much Pamela !

[@cherrysweety7095]

Did you diet

[@haminh576]

Yes i had

[@emanuelalatifaj2742]

What is your diet can you tell us?

[@ayanbarkal4773]

Did you do every day this Workout

[@Artxglo]

Did u diet???

[@saral5225]

The fact that she can jump so easily right after doing pulse lunges amazes me. I feel like my legs are burning after it, and I just can't force myself to do more than 6 jumps without a quick break. Hope it gets easier with time haha

[@nataliebaek7384]

Sara L fightingg

[@NayelyGarcia123]

I live for the ‘Well Done’ part!

[@ezioauditore3304]

I really thought that these exercises will be easy, but after trying it!!! 🤯 Hats off to u!!!

[@sofiagarcia2399]

during the “hold w/ calf raise” workout, my legs were shaking like i felt like i was lilhuddy

[@o_o-rt2jp]

girl i-💀😭😭

[@user-s4faaaaa]

LMAO

[@efratnehemia3466]

That's body shaming, many people are naturally skinny. No one should be shamed bc of that

[@bobsyauncle8919]

Efrat Rachel she said shaking she didn’t say nothing about him being skinny.

[@brittjonk432]

💀💀💀

[@limzhiyu1530]

This is so much harder than chloe ting.....

[@alclarke1714]

Lim Zhiyu ahhhhhh ikkkk

[@saana5422]

also more effective thoo

[@marveonwualo]

facts

[@user-pd7yf1yr5f]

Omggg yessss

[@janglanchao6031]

@@saana5422 its more effective if ur alr very fit. if ur getting into fitness without breaks its literally impossible to follow through. and when u pause u dont know how long to pause until it becomes ineffective so it would require a lot more mental strength to continue when ur alr dying with physical strength and endurance . chloe and also emi as well (which Im doing the 4 week challenge then going to try chloe summer shred 2019- i think im still not quite sure ) can be just as effective if not more for someone getting into fitness or maintaining a fitness level. when u start it feels like dying but as u progress and start to feel her workouts are getting easier and easier that is the good effect. then u can move on to pamela. pamela is like intermediate level. its like u dont just start chess and play with a grandmaster, or u dont start quantum physics when u first start maths. so yeah. takes practice. i only wish chloe has more workout plans that focus on the whole body equally. like one day can really focus on arm strength one day leg strength etc; I think her workouts focus too much on abs, but i havent tried out her workout plan consistently to see if legs and arms get a lot stronger too. but also i do fitness blender and xhit too, when I feel like I need an "extra burn and strengthening/ endurance" for the day. im still striving to do some emi and chloe workouts in its entirety without slowing down and without extra breaks. and ive been working out for like at least a month consistently. so dont undermine a gal still struggling with fitness lmao.

[@lilystarlight1]

Omg I absolutely love this! 💖 Thank u so so much for the awesome workout videos you post. You're the best. :)

[@hanitacute]

Thank you for your work 💖

[@hazalklc6437]

next: my funeral