2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT // No Equipment | Pamela Reif

Werbung // This is the workout that I did on stage at the FIBO Convention this year. The people there loved it so much that I decided to film & publish it here as well ♥︎
Targets abs & glutes and is also perfect for people suffering form pain in there knees. No squats or lunges involved!
1ST PART: similar to my 10min Sixpack Workout :) trains your abs from all angles. Also really focussing on lower abs & obliques here!
2ND PART: combination of ab & booty exercises.
3RD PART: ultimate booty burnout!!! Think about your booty muscles all the time to have the best mind-muscle connection. This is extremely knee friendly and doesn't involve any work of your quads. So we only get booty & hamstring gains right here :)
You don't need any equipment or weights. The video is in full length which means you can just follow whatever I’m doing. There are two 1min rests in between. If you need to pause longer - feel free to do so. If you don't need a break - skip them!
I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Plank, Core, Whole Body & Booty Workouts ♥︎
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
VIDEO, CUT & EDIT: Emrah Bayka
/ emrahbayka
[e-mail]
MUSIC by Epidemic Sound
www.epidemicsound.com
CONTACT ME (business inquires):
[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.

[@ChelsiBerglund]

I like how theres no bullshit in this. No talking. No intro. Just straight into the work out.

[@Gio-mr5qw]

Fr

[@hollykeep145]

yeh that's why i picked her

[@moafoodie2102]

Also no ads in the middle of the workout

[@ravyellah3711]

😂true though💯

[@sherieemser3638]

Agree

[@jasminefauselattard2095]

I love this comment section makes me feel less bad about the amount of breaks that I took

[@livweinert9355]

I doesn’t matter how many breaks you took in the end you did it. I’m proud of you

[@tanishaguzman5564]

Someone edited this video adding the breaks included.

[@ellahmagumise4883]

Today is my first day let me give it 2 weeks

[@TCCanada]

I took a 20 minute break after each 2 exercise TwT

[@mycommentsandmore4685]

respect to everyone who can do this without a break.

[@temmimahkohn1780]

I took to extra breaks and I’m dying, does that count?

[@jasminevankessel8912]

@@temmimahkohn1780 i took a break after like every two exercises

[@SW-il8yl]

Keep fighting guys, you'll get stronger 💪🏼 I started with Pam's videos in the beginning of january, 2 videos per day/ 4times a week. And I was fucking dying everytime after only 2 exercises, my face was red like a tomato, sweating like hell, I had to take more breaks and only did the exercises for like 15seconds (max). Now I'm doing her 30min workout plans from instagram (I'm in the second week) and I did this video and the "12 min grow your booty" for the first time without a break 💪🏼 I can't tell you how good and strong I'm feeling right now, stay strong 💪🏼

[@aysenacarturk2901]

Nobody can do this 😂

[@hoorah8320]

I..can't.......breathe...ahhh

[@shayerobertson1797]

this is so hard but i’m tired of crying about my body

[@angelic7855]

hey gurl, don't pressure yourself. You're already beautiful just the way you are. This is just a way to improve and better ourselves. Please smile and look towards the goal. It's hard but please continue to fight. Don't give up. Just remember, one day you're going to look back at how far you've come. I know you'll make yourself proud. I'm proud of you babe! 💯✨❤️

[@unbothered8740]

Keep going!

[@fionacatherinexx]

You go!!!! Be confident in who you are and respect yourself! You should always be proud of yourself!!!! 💕💕

[@robin-md7bn]

You got this girl! Challenges make us stronger! You are GORGEOUS the way you are though, who cares about other people, be happy that you are you! I LOVE YOU AND IDC THAT I DONT KNOW YOU lol ;)

[@fionacatherinexx]

@@robin-md7bn AGREED! 💕💕

[@user-qk3om7qs1v]

I wish 22 minutes were this long when I snooze my alarm

[@tal2870]

hahaha nachon!!

[@sosunshine5048]

that is so real for me

[@torniesloman5389]

ye I wish the same

[@janhavipujare]

Ya'll snooze your alarm for 22mins!?😂😂

[@karimiqbalsiddiqui1742]

hahahahaha

[@heathernelsen8579]

love how she gets right into in, no intro needed!

[@sholx4948]

Heather Nelsen exi

[@jedixneuf]

who's your picture of?

[@charlyburmeister]

@@jedixneuf herself i guesws

[@lilacmaniac9762]

Yeees

[@nickbocanegra419]

Damn right

[@max-hl9sf]

i FINALLY DID IT WITH NO BREAKS GUYS!!!JFDKSHFSKJH IM SO PROUD OF MYSELF

[@laurabainuan1904]

Congratulations!!

[@hadeeltout8970]

PROUD OF U GURLLL🧚🏻‍♀️🧚🏻‍♀️

[@anne_hrbrs8630]

I'm really proud!

[@captaincringe7867]

:D

[@max-hl9sf]

@Hope Torres i got a way stronger and i also lose a little bit of belly fat

[@justme-ui5zg]

"Flat Belly Round booty Workout" Me having a round belly and flat booty: *Aight, guess dis is for me*

[@dchinju1259]

Exactly lol

[@aimeegolabek6597]

haha

[@rosieposie7424]

Truee😂😂

[@ishanidas9605]

😂😂

[@riversideart8874]

💜💜💜

[@pauleastwood45]

I've mastered the ' break ' one

[@akeilia]

Same

[@jayye.8886]

omg same !!!

[@inspiredby-sx7wy]

😂😂😂

[@mellobelloapril2959]

Paul Eastwood mee tooo

[@mirandamaye3875]

Same

[@arianam.4743]

Who else is here trying to glow up during quarentine 😅

[@teracox3521]

Meeee 😅😅😅

[@justwingit6778]

Im at the grog kicks its so hard

[@bbearjj]

Ariana M. I am 😂

[@lilyjun3]

Ariana M. MEEEE

[@juliettec1267]

Ariana M. sameee we got this lovelies:)))

[@shirleyj9924]

Pamela - switches moves within a blink of an eye Me (20 seconds into the exercise) - still trying to get in the right position 😂

[@adammahmud1061]

yeah me too lol

[@annetiki4704]

my storyline since i found her channel

[@zay2641]

🤣🤣🤣🤣🤣SAMEEEEE

[@amydeal7893]

Same here

[@peters1456]

just keep going!!

[@becca6945]

My Harry styles poster seeing me dead on the floor: 👁👄👁

[@melyyca]

i love this comment hahaha

[@starlightabuteen8478]

ME DEAD LOOKING AT PILGRIM HARRY STARING INTO MY SOUL

[@sofiadosova]

Did anybody watch the Jingle Ball performance? I think it was excellent

[@starlightabuteen8478]

@@sofiadosova THE GOLDEN NOTE CHANGE AHHHH

[@sofiadosova]

@@starlightabuteen8478 i kniw righttt... when i heard the ou ou ou i screamed ahhh... i got up at 3am just to watch him and I don't regret a thing

[@sadie3914]

Me: break? Pam: REVERSE CRUNCH

[@leaweelmann3789]

Genau das dachte ich mir auch gerade

[@yicharicetang1622]

i literally paused just to look for this comment

[@lunameis691]

lea weßelmann ich haße Reverse crunch Hahahahah

[@ephraimah3704]

lea weßelmann Up and down plank finde ich schlimmer xD

[@tonyafarran2647]

Plank 😁🤟

[@aslkurtulus7442]

ı am sure that my neck is going to make more abs than my stomach after this

[@Carolina-ro4ux]

For real... but people say it’s wrong if ur neck hurts ... what am I doing wrong lol??

[@sarazicchieri3620]

@@Carolina-ro4ux you have to squeeze your abs instead of depending on your neck

[@katie2473]

Carolina it means you’re leaning forward with your neck, like for the crunches and stuff, you have to actually use your abs to pull yourself up so that your upper back is off the floor otherwise it’s not actually exercising your abs it’s just straining your neck

[@EmmaRose-de7hc]

lmao

[@W0od_L4nd]

😂

[@cw9696]

everyone else during the break: drinking water and getting prepared for the next exercise me during the break: goes to look in the mirror to see if i have abs even though i know the answer

[@ingrida1852]

same :DDD

[@sarathebest4991]

Who’s also here for week 7 of 2021? We got this friends! PS: who remembers may when we were all struggling so much. Think about that time and then you will see your progress!

[@sanny077]

I'm right here!! And fcking motivated to do this! We got this!

[@privateprivate7336]

I’ve been doing this for 2 weeks n I’m tryna see if this actually works

[@marybloodygermanotta]

I saw this video at the end of training and I only thought “this is going to be a rough day”. Actually it is.

[@deekhn]

Looking forward to every week!!

[@Nena-ft4bx]

I just want to say: THANKS FOR THE BREAKS!!!

[@justwhitney7651]

I know!!!! Like what the fuck.

[@awesomeandamazinggirl]

I need a brake every exercise 😂

[@awesomeandamazinggirl]

Actually when is the brakes it’s been 8 minutes 🥵

[@katiehearne1956]

FOR REAL💯

[@nathalie7462]

SAME HAHAHAHA I THOUGHT THERE IS BUT THERE’S EFFIN’ NONE LIKE IT’S SO TIRING 🤦🏻‍♀️😭

[@alesmr7034]

Pamela: * fresh face, no emotinon, seems easy af * Me: *red af laying on the floor sweating” UHM WHAT

[@ema_o]

omg yes same😂

[@yuukiross1776]

Me.

[@alexiamunteanu9654]

Alesmr me too :))) i Look like a just-washed tomato 🍅 but I’m proud of myself for doing this 💪🏼🔥❤️

[@nourkawas9250]

That means ur burning fat good job

[@mcs6109]

No emotions 😂 dying!

[@taytemmusic]

THIS WORKOUT WORKS SO SO SO WELL- This workout kickstarted my weight loss and because of Pamela- I’ve lost 30 pounds.

[@maya-ku5rx]

How long did it take you to lose that much. I mean a week?

[@taytemmusic]

@@maya-ku5rx oh no no, losing more than 3 pounds maximum a week, is extremely unhealthy unless you’re very very overweight. I probably lost the first 20 in like 5 months but that’s just a guess

[@MerH22]

Did you do the workout every day? or like, 3 or 2 times a week?

[@taytemmusic]

@@MerH22 this was like 2 years ago, but I think i did it every week day. This was just what i began my workout journey with, it’s what kickstarted it

[@taytemmusic]

currently on pamela’s 45 min sweaty plan and i’ve now lost 40 lbs from the beginning of my weight loss journey

[@manonlefrancois9709]

am I the only one who literally CANT do the frog kicks? like my body was like "nah don't have enough xp to do it rn"

[@alizzae7771]

girl the way I just lay there waiting for my body to act right :) glad to see I’m not the only one

[@lepidussollertiaatheriusex7274]

HOW DO U EVEN PUSH YOUR LEGS UP :"((

[@Laibakhan1524]

You and me both sis

[@satinlove054]

i think you keep your knees separated. otherwise i cant push my legs up neither

[@Miss_Saltypie]

I put my hands unter my hip, that helped me 😅

[@hey_itsjess9189]

After this workout I learned to respect frogs

[@bebbya1998]

Lmfaoo girll

[@Yourlocalintern]

hey_itsjess and the bridges.

[@jayecotter5718]

lol

[@milaziegele9314]

Lol

[@paulinedelpup1717]

Lol

[@Hannahbanana-vz9mi]

When you finally reach the first 'break', but indeed it's your thirtieth🙃

[@eloismc]

Lol absolutely

[@Luxeaudrey]

Hannahbanana 2000 😂😂

[@noelle7512]

Hannahbanana 2000 lmao I take a break after every movement😭

[@laura-hf4gb]

I feel this comment more than everything xd

[@meaganelizabeth420]

Pamela has helped me so much during this quartine she doesn't even know how much honestly lost so much weight from her workouts

[@lavagirl6744]

ok can i mention i have been doing this for little over a week and wow. My stomach has gone down a lotttttt. my butt looks so round and flattering. My diet hasn’t changed much but i think for quicker results you should try to resist unhealthy foods. Every time i do this it makes me SWEAT! every single time. I also wanna day i don’t do the side planks so i skip straight to break and go from there. i’ll update soon because this is definitely my go to.

[@maitha9153]

How is it it’s been 3 months 😅

[@ishoulddie2710]

yeah please update sbdhsbdhb

[@maddyg7238]

has this worked i’ve been super out of it lately and want an effective routine

[@maitha9153]

@@maddyg7238 u need to try kzbin.info/www/bejne/mqGbZYyil8enrZo her work out is literally amazing

[@maddyg7238]

@@maitha9153 will do! i just finished my workout (a few vids put together) but I will definitely try this! has it worked for you?

[@thykingdomcome7238]

Who else is lying down in bed watching, and thinking they would do this later?! 😀 😀 😀

[@issame6555]

oops would rlly love to do this one but looks like my phone is gonna die soon, it has like only 80% battery left

[@edemona9709]

lol

[@caramellove3946]

😂😂

[@user-vf6ox2to2y]

and my phone is 80% rn at 16:58

[@nedayaacoub7861]

That's a good one 😂😂😂😂

[@FinalFantasyFreak90]

This woman is crazy!!! She powers through those workouts with only two small breaks and still looks as relaxed as if she's was reading a book, while I need a million breaks, sweat like a pig, breathe like Darth Vader and feel like dying! I like that her workout videos prove that she works really hard for that amazing body of hers and didn't get it all "for free"! Impressive!

[@frankklatt7463]

Ayeza Ahmed no she doesn‘t! Watch her live videos and you‘ll see

[@user-jb1ge5zw1f]

hahahahaha you had me at Darth Vader, i cant :D :D

[@andrealondonobetancur2285]

Also she doesn't even drink water, she's not human

[@buzzlightyearandco]

Yeah keep going though, eventually you'll be able to do it all the way without breaks too. We all start somewhere, even Pam! This proves her dedication

[@blueming192]

Now i totally understood the struggles frogs have to go through

[@Filippagst]

Omg I’m crying I’m so PROUD of myself! I finally did it after 5 weeks I didn’t need a extra break or skipped any exercises! IM SO PROUD! When I started doing this work out 5 weeks ago I cried because I had to take a break so often and now omg happy tears in my eyes! You can do it too. I only „cheated“ two times: I did the side planks easier (on my knees) because that is the hardest exercise for me and one time I had to quit the mountain climbers 10 secs earlier. I will still work on that and challenge my body but I’m already so proud of me! Don’t give up and keep challenging your body, I guarantee you, finishing the workout without breaks is the best feeling ever❤️❤️❤️❤️😁😁🎉🎉

[@anatravel7833]

Why is it much easier to get FLAT BOOTY and ROUND BELLY?!

[@ihatesophay]

Idk honestly I wonder the same thing

[@toripalacio2395]

😂😂 right??

[@CarolineSophie93]

Round belly for sure haha

[@janetrahiman8756]

Ikr!

[@paulmccormack5524]

One off life’s many enigmas for sure.

[@Hanna-jt1sz]

I hope that Pam will never stop doing these workout plans 🥺 it’s so motivating to know that thousands of people are struggling with you every day😂🤪

[@Melissa-tl6qk]

Totally agree!

[@torniesloman5389]

agree!!! 😊

[@karolcia-ii5uy]

[@asra9897]

Yeahhh! Even after quarantine

[@kasumi_0806_]

lolol yes we're all here with you lolol

[@verityc88]

Much respect to this girl who can do it without breaks. Three minutes into the exercise, I already died and went to heaven! Did three minutes and watched the rest. :D

[@qianyiluo4550]

I do this at least 4 days a week for more than one year now. It really works. It built me upper abs and a firm booty. It is a torture but my favorite workout 🏋️‍♀️

[@pranavireddy3510]

You will do all workouts ? With same seconds or you will skip any of them

[@roselisergiche6534]

soo here's the workout: 30 sec crunch with leg lift 30 sec bicycle crunch 30 sec reverse crunch 30 sec leg lift 30 sec jack knife 30 sec flutter kicks 30 sec scissors kicks 30 sec reverse crunch 30 sec heel touches 30 sec russian twist 30 sec cross crunch 30 sec cross reach (R) 30 sec cross reach (L) 20 sec reverse crunch 30 sec roll in 30 sec bicycle crunch 30 sec side plank pull (L) 30 sec side plank hold (L) 30 sec side plank pull (R) 30 sec side plank hold (R) 30 sec one leg glute bridge (R) 30 sec mountain climbers 30 sec one leg glute bridges (L) 30 sec cross spider plank 30 sec mountain climbers 30 sec glute bridge 30 sec close glute bridge 30 sec one leg glute bridge (R) 30 sec one leg glute bridge (L) 30 sec mountain climbers 30 sec alternating frog kicks 30 sec frog kicks 30 sec booty flutter kicks 30 sec booty toe taps 30 sec single leg circles (R) 30 sec single leg circles (L) 30 sec frog kicks 30 sec booty flutter kicks 30 sec booty toe taps 30 sec hold

[@sofiaalexandra5903]

Thank you for this. I appreciate 🧡

[@valentinedusser7724]

Love you

[@tuana9927]

rose lisergiche thank you sis🙏🏼💋

[@nataliasolis9430]

Thx

[@Lemon_Teeth]

Gonna screenshot this cause I can’t remember that much

[@321caseygarcia]

She looks so angelic while doing this then there’s me looking like shrek with no oxygen

[@waterurplants3767]

remember that she’s a professional who has been working out for a long time. you’re doing great keep the good work up!!

[@miatorres3666]

hahhahahaha what a funny comment 😂

[@bebbya1998]

HAHAHAHAHAHHH sorry but thanks for made me laugh. I'm on my 2nd rest doing this workout lol good luck for us

[@megggsd5696]

Right?! I even recorded myself and I look like mrs. trenchable lmao!

[@321caseygarcia]

I’m glad I made you guys laugh 🥺 I hope everyone’s staying safe out there! We got this!!!

[@ellam3184]

Am I the only one who just can't do side plank? It's not because it's exhausting it's just the fact that if I try I can't hold and fall down.

[@malinreinicke9176]

do it on your knees it's easier

[@angelicacortinas4847]

girl same lol

[@anih1943]

Haha absolutely not! I did the side planks on the knees a couple of times and now after 3-4weeks I’m able to hold the side planks at least for 20-30sec, you get there girl!

[@yusyus2358]

I can learn you🙂

[@chocoboco6363]

It's hard for me too, my arms just constantly shake

[@elisboat9389]

I stumbled across this workout 5 weeks before my beach holiday in 2019. I am the laziest when it comes to getting fit so I thought let me try this out. I only did the ab segment about 3/4 times a week (so literally only 10 minutes per session) and this combined with intermittent fasting I lost about 7kg (15 lbs) before my holiday. The last 2 weeks before my holiday I did this workout every morning too. I went from 83.kg to 76 kg. My waist also went from 33.5 to 31.5 inches. I did maintain this workout a year afterwards during the pandemic. Even without the gym my belly stayed down so I definitely recommend. I also tried Chloe Ting’s workout which is good but Pamela’s workout really pushes you and improves your strength and I saw better results quicker. I even just completed this workout now as I finished typing this. Hope this motivates anyone reading this. 💪🏾

[@Gresavvi]

1like - 2 days of working out i need the motivationn please help me hahaha an update: i missed a couple of days, but i'm doing alright - i can see some change in my body, not a lot, because im still working on my diet. abs are way more defined, almost flat stomach, can't tell, because i'm bloated now, but i think it's pretty much flat. I can see that my butt looks much better and defined, and im happy to say i'm finally comfortable in my own body enough to wear anything I'd want. So, if anyone wants to do this workout, do it. I encourage everyone, because it's literally so amazing: it's short but efficient, it teaches you consistency and overall makes you feel better about yourself from both psyhical and mental view. Keep up your good work everyone and remember that you're strong and you can do this, no matter what your goals and predispositions are.

[@hope_ann43]

Gresavvi How’s the workout going ?

[@lulululu6224]

You’re gonna be really fit now 😂

[@Gresavvi]

hell yeah I am hahaha thank you all!

[@Gresavvi]

@@hope_ann43 I'm actually doing great, I did have some off days because I was sick, but I'm pushing myself to do it everyday

[@rubyerin9355]

Gresavvi hope your ready for 826 days of working out

[@feiitere3916]

hey guys, if you’re struggling with this workout, it’s okay to take breaks and it’s okay to not follow Pamela’s pace. she has done this for so long, it’s easy for her to do it. For e.g. you can take a 30s break every 4 exercises, u can also take a break after every exercise but you must focus on your form. take the exercises slow and steady and focus on your FORM. engage your core all the time and practice breathing properly. then, up your pace slowly! this will be more effective than mindlessly doing everything without engagement. remember, ab exercises focuses on form more! quality over quantity people! remember to add in HIIT/Cardio workouts to burn fats as well! Don’t do restrictive diets and instead, choose healthier alternatives. Yes, you need to be in a calorie deficit to lose weight, but if you were overeating before, control portion sizes and pick healthier foods. That will easily help you lose weight! Believe in yourself and push through :)

[@Mayford93]

Is walking a cardio workout?

[@Urmom-mu8ci]

Alyssa Ford I’m pretty sure that yes

[@torniesloman5389]

wow that was a long paragraph 😆😆

[@_crismar]

@@Mayford93 yes! and it's great if you're a beginner.

[@itis_daria]

super important!

[@annakoudelkova8375]

WEEK 32 here we gooo!

[@hey_u_know_its_anna3022]

YES MA’AM

[@madelynnstonebraker7868]

So proud of you but how are your results so far

[@privateprivate7336]

Results?

[@annakoudelkova8375]

@@privateprivate7336 stronger and thinner

[@RS-mn5wz]

So this was part of ‘easy Friday’ 😂I love you Pamela. ❤️

[@kmt6037]

Every like is how many days i’m gonna do this workout, I need motivation!!😉🥺 Edit: oh lord! 817 likes! I completely forgot about this comment😂 Edit: oh no!! 1K likes😩 Edit: daaaamn, 1600 days?!! Well... lets just say i’ve done all days🤷🏼‍♀️

[@Paige247]

KM T you got this gurl❤️

[@matildador6098]

U can do it ❤️ come on 💪💪

[@joanneling498]

u go girl!

[@marymueller4965]

You can do it💪💪

[@shitalmane1993]

Watching n thinking is not enough ...go n do ...i can do ...nothing is impossible ...we are with you

[@bebequela6402]

Started this then half way heard my mom by the door and stopped 💀 why do I feel embarrassed about working out

[@nataliewild7703]

Bebe Quela omg meee

[@jacqueline5680]

same 😭

[@DanielleSunga]

Same :( Maybe bc i’m way too fat and I think that they don’t believe me when they see me trying. They’ll just make fun of me

[@vroni9966]

Danielle Sunga them show them after a few weeks you worked out and recognize how much fitter and more comfortable your feel keep going !!!!!

[@ashbxby2521]

Danielle Sunga Thats what i think as well that’s why i don’t like them knowing that i’m working out cause they judge way to much and my mom tells like our whole family that i’m working out and eating healthy and it embarrassing 🙄

[@katharinast.13]

Oh my god... Didn't remember that it was sooo hard🥵 Anyone still doing her workout plan? 🤍

[@mariaassenova5936]

Today was hard. 😅😅😅 Proud of everyone who made it to the end 🥰🥰🥰

[@angelaqassis5815]

am i the only one who struggles to do the side plank pull??!! like jeeezzz i can barely lift my hip off the floor!!

[@xaly2460]

Angela Qassis OMG SAMEEE LOL

[@r.r9926]

Try to stand with you upper leg on the floor and stand on your foot with the other one. I think that's much easier (sorry for my English... I'm German 😂)

[@hazelhaflinger8637]

My skinny arms are too weak for this 😂😂

[@kkirsa01]

try it but instead of your foot, use for knee for support, it is the easier version of the exercise!

[@leab.4582]

R.R n

[@Ana-ws3ly]

1st part - Abs * Crunch with leg lift: 30 secs * Bicycle crunch: 30 secs * Reverse crunch: 25 secs * Leg lift: 30 secs * Jack knife: 30 secs * Flutter kicks: 30 secs * Scissor kicks: 30 secs * Reverse crunch: 30 secs * Heel touches: 30 secs * Russian twist: 30 secs * Cross crunch: 30 secs * Cross reach right: 30 secs * Cross reach left: 30 secs * Reverse crunch: 20 secs * Roll in: 35 secs * Bicycle crunch: 35 secs * Side plank pull left: 30 secs * Side plank hold left: 30 secs * Side plank pull right: 30 secs * Side plank hold right: 30 secs 2nd part - Abs and Booty *One glute bridge right: 30 secs *Mountain climber: 30 secs *One glute bridge left: 30 secs *Cross spider plank: 30 secs *Mountain climber: 30 secs *Glute bridge: 30 secs *Close glute bridge: 30 secs *One glute bridge right: 30 secs *One glute bridge left: 30 secs *Mountain climber: 30 secs 3rd part - Booty *Alternating frog kicks: 30 secs *Frog kicks: 30 secs *Booty flutter kicks: 30 secs *Booty toe taps: 30 secs *Straight leg circles right: 30 secs *Straight leg circles left: 30 secs *Frog kicks: 30 secs *Booty flutter kicks: 30 secs *Booty toe taps: 30 secs *Hold booty toe tap: 30 secs

[@yajairam.visoso104]

THANK YOU!!!

[@97z32]

bless youuu

[@Softy372]

👍

[@lindamoreno16]

If only I knew what half of these things looked like 😂😭

[@lanavuga2654]

Ana Breach thank you sooo much this really helped

[@user-st9ch2mm1v]

Writing these for myself as I couldn't find it in the comment section.. Already preparing for 19th feb's workout hehe (45 min sweaty lezzgoo) (30 sec each) Crunch with leg lift Bicycle Crunch Reverse Crunch Leg Lift Jack Knife Flutter kicks Scissor Kicks Reverse Crunch Heel Touches Russian Twist Cross Crunch Cross Reach (R) Cross Reach (L) Reverse Crunch Roll In Bicycle Crunch Side plank pull (L) Side Plank Hold Side plank pull (R) Side Plank Hold BREAK Woohoooooo One leg glute bridge (R) Mountain Climbers One leg glute bridge (L) Cross Spider Plank Mountain Climber Glute Bridge Close Glute Bridge One leg glute bridge (R) One leg glute bridge (L) Mountain Climbers BREAK Alternating Frog kicks Frog kicks Booty flutter kicks Booty toe taps Straight leg circles (R) Straight leg circles (L) Frog kicks Booty flutter kicks Booty toe taps Hold WELL DONE aahhh Good luckk to anyone doing this workout.. Don't give upp .. remember you are getting better every day!!

[@murrimirschka3390]

Thank uuu💪💞💞

[@tessathorne3055]

MARRY ME PLEASE

[@bahocan2057]

A

[@MS-fo8sd]

🤧

[@asmasalah993]

Me: finally an exercise that I don't need my weak arm muscles for Pamela: *mountain climbers*

[@clerimasteven3414]

ah ah totally

[@julejohnen4481]

hahahahhahahaha

[@sandrahansen9766]

Oh my god same thought

[@stevannyfiladelfia7200]

HAHAHAHHAHAHAHAHAHAHA

[@lolidek18]

Asma Salah no excuses . Start working your arms out

[@lystic9392]

Oh sorry I thought BREAK meant that my body was supposed to break in two at that precise point. I'll do better next time.

[@whiitly]

Lystic 😂😂😂

[@fakeaccount7823]

Same

[@vloggingonvenus]

Dude, these videos have changed my life…and body. All for the better. I cannot advocate for these videos enough..

[@tinaarpanahi3012]

ooo can you please tell me how girlie im tryna change my life and body too haha. like what were your results

[@MyFitgirlLifestyle]

This workout always leaves me feeling great. It’s really nice to be back after almost 3 months, really missed your workout Pamela. I’m back now and here to stay.

[@juliejiang3293]

I just switched to Pamela from Chloe ting because her workouts weren’t working for me and all I thought during Pamela’s workouts was, “THE MUSIC IS DIFFERENT YASSSSSSS”

[@monicherrie]

Yea Chloe helps but Pamela's exercises are WAY more intense💀

[@alexandradaescu7847]

did pamela’s workouts work better for you?

[@juliejiang3293]

@@alexandradaescu7847 I'm still on my first week lol. But Pamela's workouts are definitely way way harder than Chloe's. I did her 2 week shred 2 times, and I didn't see any results besides maybe slimming down a tiny bit, so I'm hoping pamela's workouts will help.

[@alexandradaescu7847]

Julia Jiang I switched too because I did like three of chloe s workouts it it was always the same result

[@monicherrie]

@@alexandradaescu7847 I felt like I worked out harder with Pam's because she doesn't have 10 sec breaks like Chloe's and her sets include more difficult exercises. You can do either but in my experience consistency really is key.

[@cheeksweeper9678]

I thought it said round belly and flat booty workout

[@tiliagrace8111]

No Well that’s one I can tick off the list

[@Rizka777]

😂

[@marinacover6274]

My body type oof

[@hiljan8438]

No Lmao basically my body then

[@AjieA]

No 😂😂😂

[@annel6620]

2 years ago i did a lot of ab workout especially Pamela! This was one of the videos that i did and i loved it. I saw really good results from my stomach and little bit of my butt! unfortunately i’ve gained ALOT OF WEIGHT during quarantine up until now. Im 15 and weight around 176-185 and i’m 5’4. I’m so tried of looking like this so i will be trying this workout with another ab/cardio/butt~waist workouts. I’ll be back in a few weeks!

[@hadisrezai-sa21b30]

do you still do the exercise?

[@cissy3994]

“i’ll be back in a few weeks”

[@valerianava09]

I remember doing this workout 4years ago a lot happen since I’m back home & found it getting back to it … I have seen results with this workout people noticed difference in my body about 10 days of doing daily

[@vanessalang4843]

Right I’ve been doing this for a month or so with two other similar ab and butt workouts usually 5-6 times a week with two of the workout vids a day (different ones), and I’m SHOCKED. Like I didn’t believe other people saying they saw a huge difference but my butt is so plump and full now. Like it has a nice shape, and before it was square and gross. Keep going, this does work, just be a bit patient!!

[@carlarached3114]

What Other videos do u Also recommend for butt?

[@vanessalang4843]

Carla Rached I forgot the name of the video sorry but the whole routine is 30x kick backs (each leg) 30x crossover kickbacks (each leg) 30x fire hydrants (each leg) 30x straight kickback pulses (each leg) 30x glute bridges 30x squats I do 3 of that whole set every leg day, as well as a 15 minute thigh workout. I do this every 3 days :) I also started adding ankle weights and weights to my squats which is when I saw a real difference and other people have noticed too. Don’t give up!!

[@carlarached3114]

@@vanessalang4843 thank you girl you're the best!!!!

[@kejsi2961]

Short what about abs?

[@vanessalang4843]

kc ! This is my ab day but I’m not fitness trainer so idk if it’s that good. I’ve noticed a bit of a difference but I’m not at a low enough body fat percentage to show abs yet. This workout killlsss me. I do two sets of it. Not sure on the official names of the exercises but this is what I wrote them as haha I also prefer doing written workouts instead of videos now but that’s just me 15-20 each Reverse crunch Plank twists In and outs Plank side steps Leg ups in reverse crunch position Dumbbell Russian twists Reaching up crunches Plank 1 min 30 flutter kicks

[@noraeisenman597]

i thought i was halfway through this but i’m only 8 minutes in🥺🤚🏻😔😔

[@nataliaoh8401]

BAJFA SAMEE

[@NephiElensar]

I had that at 7min in. 🙄

[@NephiElensar]

I had that at 7min in. 🙄

[@itskittykudo]

I looked at my clock and was like oh yeah I've got like 5 minutes left! Then I checked the video and I was 6 minutes in :'(

[@alysiairis3066]

I had that with 4 minutes HAHAH

[@allisonolazabal719]

She killed me at that last 30 second hold, GOD DAMNNN

[@katieo5302]

just wanted to say that these workouts are helping me become my best self again and I always feel so good after!!

[@yunayuns]

when the quarantine ends, everyone will either be really fit or really fat

[@greysweek8160]

applestories I’m the fat one 😭😭😭 I have to much chips that need to be eaten 😂 but I’m working out before it ends so I can be that one girl 🤣

[@arase4097]

That's true lol

[@storm5650]

except me who has a fast metabolism and is too lazy to work out. ill look the same

[@lsofia1871]

I'm lowkey both HAHAHA

[@laura-hf4gb]

I totally agree tho

[@droma-ev9kh]

Me: * finally enjoying the workout* Mountain climbers: I'm about to end this man's whole career

[@saradecarli5400]

mountain climbers really suck

[@luna_888]

ITS ALWAYS THE PLANK STUFF especially side planks like my arms man 😭

[@zendiya1895]

FAVORITE WORKIUT EVER!!! Almost a year straight , doing this once a week :)

[@vekiii5115]

I’m starting this today. For the past few weeks I’ve felt extremely dissatisfied when I saw myself in the mirror. I have decided to change my lifestyle and body to my liking so I will update my results and reviews here daily. I hope you find this useful! ✅Day one: Honestly it wasn’t that bad! I had to make few extra breaks here and there but it was manageable. However the sickness hit me while doing an arm exercise after that but it felt good to feel the toxins leave my body so I couldn’t complain lol! ✅Day two: I did it earlier today! It was a lot more tiring but I’m not surprised since second workout day is always the worst for me. Honestly my legs were shaking and I was out of breath in the end but my motivation was present like never before! ✅Day three: I was sore as hell today! The beginning of the workout was unbearable but as I went on the soreness was less present! Definitely easier than the last two days. ✅Day four: I can feel the burn! It feels so good to accomplish doing these exercises correctly and feeling it through your body after couple of days. Can’t wait to see the progress. Also I’m trying to walk 10k steps a day to enhance toning and weight loss. ✅Day five: Rest day. Lower belly is still there unfortunately but I can see a line forming at the upper stomach! I feel really sexy and soreness is almost gone (I feel the most sore at the hip area..I think it’s weird lol).

[@metanoia_7746]

My favorite part is when she clap and I read "well done" :D

[@Maya-jo1lg]

seriously is there a better feeling than when you just finished the last exercise and a "well done" from Pamela pops up on the screen? don't think so😊

[@annanaether1237]

Anyone else debating which flutter kicks they dislike more? Abs or booty lol thumbs up for abs!

[@nogakatz3940]

The workout I’m best at is the break anyone else?

[@shahedkattaa7969]

Happy to see that I‘m not the only one who skip some of the exercises, have secret breaks, and can‘t do the frog kicks😂😂 + not the only one training during the quarantine 😬

[@sofac8252]

Squeeze your glutes and then raise your legs

[@kokotobecny2990]

I skip once climber mountain or something like this

[@NPabon]

When I tried those frog kicks I looked like a turtle that needed help. P.S Help

[@nosmokezone8556]

Mood 💀

[@ines4066]

... same... just same

[@anabelemilova41]

Hahaha u made my day

[@jelenamuller2291]

same shit..

[@estheroconnor6214]

Funniest comment 🤣

[@Kirstzillaaaaaa]

"Easy" friday today... ha ha💀

[@khameelahm]

I've been looking for something and this is it, i feel worked and I can see exactly where the progress will be as long as I stick to it! Thank you Pamela, I think you are about to make my summer!

[@Dancawayers]

7:55 “oh oh I never get tired” definitely Pamela’s song

[@anusaraogi9834]

Who’s here still doing this workout even tho quarantine ended 👀😋🙈

[@laurenmoonasar]

This is the workout that I followed daily for months and gave me my dream body. That was back in 2019. I'm here again after 4 years.... and had a baby in 2021 the gained all my weight back. Can't wait to love my body again!!!!

[@Luwanah]

I feel so happy for you!!!

[@syayunurul9611]

Now i can do this exercise without break after doing this for 2months..im so happy😭😆😆

[@fatimahenriquez9500]

LOL, I´m actually round belly and flat booty ;/

[@yougottaseizetheopportunit897]

😂😂😂

[@janhavipujare]

😂😂😭😭

[@ari-ex5wp]

i’m both 😭

[@itadorkyy1963]

😭😭😭

[@naturalHapproach]

Remember Pamela built her booty, if you look at her before pics.

[@evakakonyi2243]

I always explore new muscles while doing Pam's workouts...

[@tumilungelwamini3947]

Update please

[@Uro_borosz]

Another Hungarian?

[@maya-ku5rx]

Same

[@scootscoot3874]

Me: (trying to do frog kicks) Gravity: no❤️

[@husnahanga6487]

Really enjoyed this workout, just enough of cardio and toning. For a 22 minute workout I thought it was really well done and efficient! Thank you!

[@tianaroy5566]

only made it halfway although I have been doing your 10 mins booty workout regularly...no worries I'll just try to last as long as I can everyday...slow and steady wins the race

[@afnan3053]

heythisistiana have you seen a difference with the butt workout?

[@tianaroy5566]

yes!! I wasn't trying to track it so I'm not sure how much the difference is but I would say my but became perkier and it was noticeable after like 2 months of the butt workout maybe every other day. I was really inconsistence with it towards the end but I noticed a difference for sure. good luck to you!

[@user-vh4vj9jq4h]

heythisistiana good luck with exercises can you please name them for me and how many times if i may ask

[@manifestationbaddie]

heythisistiana Amen girl, keep trying! Keep putting in the effort, you’ll get there😌💕

[@MissIman58]

The video of the 10 Minute Booty is gone now :(

[@nraishanzr3333]

Okay are u like a robot?? How are you not dying at any point during this workout?!

[@shannonmoffitt5443]

Because her normal workouts are probably more intense than this. It’s just like if someone never worked out, then started doing 10 push-ups a day. At first it will be hard, but over time they will be busting out those 10 push-ups like it’s nothing, and that’s why people should switch up their routines and challenge themselves so their bodies don’t get used to it

[@TheCardbry]

The smaller you are the more efficient you muscles are, it's hard but doable. That break is where you catch your breath

[@emilykim2035]

😂🤣😂🤣

[@snazzysleet7209]

Prbly because she fit and I'm not lol 🤣😂😅

[@nourelhoda2525]

Same question

[@nothandokubeka2696]

The affirmative comments. The positivity. The love. The laughs. Omg🥺🥰 You're all super amazing! I spend such a long time searching for workout videos for a round butt, hip dips and belly fat and end up not doing any of them🥴😫😄🤦🏽‍♀️ Today, like many other first day of the months that passed, I've searched, and came across a convincing workout video to try out. I think a workout buddy would help me to be accountable until I can do it alone. The support is everything. Doing it slowly but surely, thanks for sharing♥️

[@thepanteras2122]

most beautiful word I`ve ever seen : ``BREAK !``

[@alicejones1228]

Does anyone’s else’s neck hurt when doing some of these? 😂

[@sirineaibeche3346]

that's because ur not positioning ur neck correctly, u should be careful

[@vanessac8067]

Yes especially with the Heel touches that's the worst one for me

[@selincali365]

brruuh sammee

[@alinamesquita]

you're not engaging your core, you should lift from your chest (lifting your shoulder blades) not from you neck. use your hands to support your neck.

[@kadijakaramel4292]

Nope just you.

[@Rebeccalouisefitness]

Fantastic workout - brilliant sequence of moves to really burn that belly! 😍

[@chloecrowe6088]

Rebecca-Louise you are really skinny like holy shit

[@olufuntofasunwon6620]

Love your workout videos

[@suedasunduri2034]

REBECCA I CAN FEEL THE BURN

[@qcg1rl350]

Chloe Crowe Crowe

[@lorelaihamm4389]

Am I the only one who started working out during quarantine and now that’s it’s over I actually like workout out and eating healthy?

[@sewyapa6708]

Thank you so much for introducing this routine as it really works and I could clearly see a difference. Even though the exercises are a bit intense it does work. Great work! 👏

[@Ashyashomshanti]

This one is absolutely wonderful. I love all your workouts Pamela

[@a.a.5534]

Pamela I swear you have the best workouts!! I'm seeing results quickly and finally getting the body I want, plus I can do the workouts at home because I don't like going to the gym. Thank you so much!

[@gabby9288]

Wow I didn’t know they had KZbin in Westeros

[@lenaleitner9379]

For everyone who's asking: Yes, it works. I love this workout because I feel so much better after doing this. I'm doing it now for 4 days and you can already see a change on the stomach❤ so try it (sorry for my bad english) Edit: I did this workout for about a month and changed my diet. Now you can see my abs. i would do another workout for other body parts, for strong results

[@andreeacolt7]

I was looking for a comment like yours. Thanks🧡

[@jocelynortega9016]

Thanks

[@zahraahassan1858]

You do it everyday?

[@andreeacolt7]

@@zahraahassan1858 You should do it everyday if you want to see real results😃

[@sarita664]

Will this work out even if you don't have a flat tummy already?🤔

[@melissataneo4133]

Day 1 ✅

[@csabaidebora318]

the fact that she looks perfect everytime✋🏼😩

[@irisbrouwer4651]

Am I the only one feeling like a fish on dry land during those frog kicks? No, just me?

[@sherry1028]

AHAHAHA SO TRUE

[@sophiabesselin8900]

Me too haha

[@starsparks8115]

Here It's me tooo

[@andreeaburta2428]

Can't decide what I hate more the one leg glute bridge or the mountain climbers...

[@Nyxious_.]

Mountain climbers

[@143637]

i freaking hate the glute bridge with a passion :(

[@polinagilshtein7968]

glute bridge with one leg is my worst enemy

[@user-hg6rd5mx5y]

The frog ones are the worst

[@gabriellest-laurent8986]

you know what, i've been training for 18 weeks now and i can tell you that the one leg glute bridge is getting better and better! For real, i can says that anyone who is struggling, it's going to get better! I can also 100% tell you that mountain climber suckkk 😂😂😂😂

[@Nikuthebigboss]

I'm doing this for a week now and I finally see improvements! Frog kicks were a pain for me but now my body formed some muscles there and boom able to pull them up! I also found some beginner friendly back workouts and hope that they will help me also! Thanks for doing this and looking so absolutely good at it that the own determination gets boosted! I even lost 2.5 lbs ;D

[@hello-jg4tx]

did u do it every day? :)

[@Nikuthebigboss]

@@hello-jg4tx yes I did! But the fifth day it wasn't the full video! Just the frog kicks and such. To really train it xD

[@sabrinabouzid9337]

NO intro, no talking needed! It s perfect! I love her training and her way to make it! She is super! I lose my waight just with her! Love Pamela Reif!

[@simona1901]

unpopular opinion: this is better then the Alexis ten ab workout :)

[@sarahfranssen9570]

Wie entspannt sie dabei aussieht 😅 Aber liebe deine Workouts 💗

[@amys768]

Huhu Sarah =) wir gucken anscheinend echt die selben youtuber

[@emmajonas7248]

Sarahhhh ❤ ❤

[@sarahfranssen9570]

Amy S ja liebe die Videos 😻

[@sarahfranssen9570]

Emma Jonas heeeeey ❤️

[@snoxxxs]

Besonders im Sommer. Ich schwitze schon beim sitzen...

[@mitchellrhiana]

Ever since I developed a lower back disease and had to start trainer and lifting it’s been hard to commit myself to physically caring for my body the way I use to. Then a friend sent me your IG and from there I got into your videos. The passion and commitment you show through your workout and style of living has been that motivator to help get me back into exercising. It’s not always consistent but the more I stay tune the easier it get and the passion of sweating easily comes along. I just want to thank you for being you and sharing it with the world 😊

[@nkmtytswf]

Oh my gosh! This is so hard! I tried it today and this is my second day with her excercises! But I won't give up! I'll do it every day with different excercises!! ❤️