10 MIN FULL BODY WORKOUT - Beginner Friendly, with breaks // No Equipment I Pamela Reif

  Megtekintés 2,034,647

Pamela Reif


it's a challenging Beginner Workout! Because we only get fitter if we get out of our comfort zone! ♥︎ / Werbung
we train our Abs, Arms, Chest, Legs, Booty, Back & overall Core Strength.
The exercises are slow, but still intense. No Jumping involved (and therefore also very neighbor friendly haha). The SLOW SPEED gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train.
We perform each exercises for 30s, followed by a 10s break. You can already see the next exercise & mentally prepare for it.
PS: ask your male partner to join! This one is definitely not only for us girls :)
No Equipment necessary and not much space needed :)
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. JC Stewart - Break My Heart 0:00 - 2:55
2. Ofenbach ft. Lagique - Wasted Love 2:56 - 5:10
3. HUGEL, Stefy De Cicco, Nikol Apatini - 4 to the Floor 5:11 - 8:04
4. Christopher, Clara Mae - Good To Goodbye 8:05 - 10:30
CONTACT ME (business inquires):
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.

TaekSon27 13 órája
Is this more to built muscles or to lose fat? Since I started to work in a sitting job I gained weight and I really wanna lose that again in the most effective way possible as I do not have a lot of free time sadly 🙈
vanesa 14 órája
do you guys have some experience doing Pamela Reif’s workouts?
Max Suslov
Max Suslov 14 órája
oh hi mommy! lol
Thay Napja
Plank + hip drop turned my arms into a spaghetti
Kimberley Harris
Kimberley Harris Napja
This is so helpful for busy lives! Thank you!
وتەی زێرین
وتەی زێرین Napja
Am watching your video's because am in love with you
katara lilyth
katara lilyth Napja
I loved it!! it's perfect for beginners, I didn't have to pause
Dose of fitness
Dose of fitness 2 napja
It looks easy and straight forward but this is challenging.....
Nur Syafawani Binti Endera
Nur Syafawani Binti Endera 2 napja
I just realized that there is no ads in between pam's videos. Thank God! At least my tiredness aren't going to be half-to-half every single ads 😂
Dane Go
Dane Go 2 napja
My favorite workout when i’m feeling lazy! I like that it’s a beginner version yet it’s still challenging! I’m sweating bullets ya’ll
Antoine Lefevre
Antoine Lefevre 3 napja
I liked this one! ;)
Kay Johnson
Kay Johnson 4 napja
She looks a little bit like Nessa Barrett but with blonde hair
Фарида Гелисханова
Фарида Гелисханова 4 napja
I did it
Nicole Aaliyah
Nicole Aaliyah 4 napja
THE PANDEMIC PUT US WITH PAMELA. The way I was gasping for air when the pushup part came and it wasnt even a full-on pushup.😭
Ivo Windrich
Ivo Windrich 5 napja
Bee Yin Yeo
Bee Yin Yeo 6 napja
anyone knows why the soreness/ ache happened on my back instead of on my abs?
Nella Pisařovicová
Nella Pisařovicová 6 napja
#Day 1: DONE 💪
Suusjekiss 7 napja
This kills my back even though i am tighning my abs and core as much as i can :(
Esther Naomi
Esther Naomi 7 napja
I don’t know what hurts more, my abs or my neck :)
StreetRail Studios
StreetRail Studios 7 napja
Started this one a couple days ago.. do 10 miles on the bike, then this workout.. then abs to end the workout .. may try the stretch routine
Laura Brown
Laura Brown 7 napja
In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/
Erevelacja 8 napja
Good and effective one!
bhavani s
bhavani s 8 napja
Need 15 likes to win giveaway..!!
Tracy wohoo
Tracy wohoo 8 napja
this can burn up how many calories?
Chocolate Rain
Chocolate Rain 9 napja
Finally did this without stopping after 2 weeks, gonna continue for another week and move up to the 15 minute one. Any progress is good progress, good luck everyone!!
Sheloveshim122 9 napja
Ich bekomm die Beine einfach gar nicht hoch bei der supermann übung
Kinari Rios
Kinari Rios 10 napja
Instead of doing ab holds I do belly holds..
Erica K
Erica K 11 napja
The first workout that I've done & believe its truly BEGINNER FRIENDLY !!! So thankful I found your name in the comment section of a Tik Tok video
KAKTUSi 11 napja
Thanks for your videos. You are a big inspiration to our workouts!!
Natalia35789 11 napja
Awesome! Always great exercise with you Pam :)))
Арина Гарифуллина
Арина Гарифуллина 11 napja
минус руки)
Henri Baumgart
Henri Baumgart 11 napja
The music is disgusting. And am i the only one who consider this "thin, thinner ..." thing as NOT sexy? Well, she is a teenager, I guess. So it´s natural that she has not got thick tighs. She´s beautiful, no doubt. But too young. Good workout sessions, nevertheless.
Asma Bee
Asma Bee 12 napja
Das anstrengend work out bisher liegt vielleicht einfach daran das ich 10 bin 😂
Tips and Tricks
Tips and Tricks 12 napja
You are👩‍🎓 great👏 but only workout🏋🚴💪 ok thanks🙏 bey I have a great day
MarienoL LEPELTIER 12 napja
Hello, I dont speek english very well but it was very fantastic. I worked hard and I'm very happy to have discovering you. THANK YOU🙏
PAULA 12 napja
If you’re seeing this:It is a reminder that you look gorgeous today!!!!
Olivia Suhendra
Olivia Suhendra 13 napja
Maria Ferreira
Maria Ferreira 13 napja
Hello Pamela! I follow your exercises a lot !!!! I know it's asking a lot and you have lots of comments, but can you tell me where your watch is from ??? it's fantastic!!!!!!
Naira Tello
Naira Tello 13 napja
Your mom at the end is the cutest 😂🥰 loved this workout!!
Whateva 14 napja
der Delfin Check ich nicht ganz, für welche Muskeln ist der?
Ayi Nesk
Ayi Nesk 14 napja
I'm super happy that I succeeded in doing it! In the beginning, I would only do the abs exercises reaaaaally slowly, like the sloth in Zootopia and I'll do it a little bit faster each time. Totally recommend not trying to follow her pace from the beginning, but to try to REACH it through time. One of the best video sthat is REALLY for beginners. Gosh, thank you!
Sana Amjad
Sana Amjad 15 napja
Feb 16
salts 15 napja
Thanks for clapping :D
Betül A
Betül A 15 napja
Reminder for new ones: Pamela Reif's beinner means Emi wong's hard mode.
Betül A
Betül A 15 napja
+ I worried about she would fly because of the wind
Hi People
Hi People 16 napja
Can you make a video for skinny fat people 😞 I've been doing cardio and weights, my arms and legs gets skinnier, but my belly is still big.
evelinasofie 18 napja
nice video!😍
y.x.y J
y.x.y J 18 napja
Wow. Niceee✌🏻🌸
Julchen L
Julchen L 18 napja
Das Ende. 😜👌
Julia Rodrigues
Julia Rodrigues 19 napja
I don’t have a boyfriend but I have a male workout buddy. Does that count as a male partner 😀
Julia Rodrigues
Julia Rodrigues 19 napja
Lol this is basically her intense workout vids but with breaks
Ella M
Ella M 19 napja
I am 14 and I did it with 9 year old sister and phhhh I did all of them maybe not completely perfect but I did all of them and my little sister tried the best she could
Sandy Sand
Sandy Sand 19 napja
Bitte ein Beginner workout zum Beginnerworkout bitte😅😂😂 Bin tot🤣🥲
Clara Schlegel
Clara Schlegel 15 napja
Sameeee AHHAHA
Kingdoms vice
Kingdoms vice 19 napja
This is beginnner ?! I fuckin died here omg
Charlie Charlie
Charlie Charlie 20 napja
Es sah so einfach aus und jetzt weiß ich, dass ich sowas von keine Kondition habe😂 echt ein gutes und hilfreiches Video✌🏽🙊
ellie pilling
ellie pilling 20 napja
me :*about to workout* advert: STOP! DONT WORKOUT! me: "okay then" lmao
Lejindary Jinius
Lejindary Jinius 21 napja
I usually fail at these challenges but I'm gonna mark it here to see if it works this time So: DAY 1: ✅
Marlon jr. Constantino
Marlon jr. Constantino 21 napja
Hopefully see what i need thankyou for your workout tutorial 😘💖
Victoria 21 napja
absolutely love thank you
Anna Gopala
Anna Gopala 21 napja
Hi, love your workouts, just wondering, is this workout ok if you have a little lower back pain? I only have backpain when I'm on my periods, but I felt the pain also now while doing this workout, should I continue or go for another workout?
Suzuna Beine
Suzuna Beine 21 napja
Ah yea a well done makes the pain go away
jesmin 21 napja
Hoeveel calorieën wordt hier me verbrandt??
Alka biju
Alka biju 21 napja
Please allow me to download... Plz😭😭
sould 21 napja
Lalrintluangi Jongte
Lalrintluangi Jongte 21 napja
I shall be trying to do this workout and the "Happy Dance Workout" twice a week, so here we go😉 Day 1: Done
Disciplinado 21 napja
Hello Pamela, really like your workout videos! Can you create a full-body workout (10-15min) that is more basic. But doesn't hurt the wrists or require one to balance on their sides (or ankles). Mostly consisting of some cardio (jumping jacks, mountain climbers, etc) and targeting mainly the lower body (leg lifts, squats, etc), but still have ab, back, sides, and arm (flappy bird, some push-ups, crunches, etc) workouts. Also, Can you include a full-body flexible stretch video that's about 10min and is mostly basic, and doesn't have a lot of more odd stretches? Such as split stretches and back and leg stretches. Been looking for videos like these everywhere and no one has them.
juls ¡!
juls ¡! 22 napja
Why does she looks so good while doing this?
Phyllis Toma
Phyllis Toma 22 napja
Me taking a break and liking all the comments 😅🤣
Justin Joachimbauer
Justin Joachimbauer 22 napja
Thanks for the amazing workout, managed to do it first try. These 10 second breaks are very wolcome, you should do them more often in your videos. :)
Nigar Allahverenli
Nigar Allahverenli 22 napja
When beginner friendly feels like hardcore, because I have been sleeping, eating whole quarantine...
Lilly Bartlett
Lilly Bartlett 9 napja
Walburga 1
Walburga 1 23 napja
Gibt es einen Trick um die arme zu stärken ohne liegestütze? Meine arme sind echt pudding und habe null Kraft darin.
Volka Putt
Volka Putt 23 napja
Versuch mal liegestütz an nem Bauchhohen Schrank, Tisch oder an der Wand.
merve 23 napja
I like home workouts because I don‘t like to cry in public
Hi Wans
Hi Wans 23 napja
So u sure that this is for beginners? aren't this for advanced? 🙄
Sofia Drobysheva
Sofia Drobysheva 23 napja
Did this workout so many times and only today realized that in the last song they sing "it's time to say goodbye", haha, perfect song to end the workout with, thanks Pam for hidden meanings :D
DJ K1RA 25 napja
why is this in the "Anime 2000's nostalgia op/ed/songs" Playlist lmao
HawksleySummerson 25 napja
I could easily do several squats with a Pam on each shoulder, but after 5 mins of ab work I could barely breathe 😂
Cadence P
Cadence P 25 napja
me before the bear hold: i did this in P.E. at school, it's easy me 10 seconds in: laying on the ground not doing the rest cuz im dying 😂🤦‍♀️
itsMe _Franzi
itsMe _Franzi 26 napja
9.45 ich, wie ich schon fühle, dass bei dieser Bewegung meine Kniescheibe nicht mitmachen wird 🌚
Tatiana Cendejas
Tatiana Cendejas 27 napja
The beginning had me feeling way out of shape those abs exercises aghhhhcjnwijecnowjrcn
Chisenga Müller
Chisenga Müller 27 napja
golly this was intense, but good
dykita _Dylona
dykita _Dylona 27 napja
"ask your male parnter to join"... no front but how do you know about our sexuality lmao
CrunchyCam 28 napja
i want all the pewdpie subcribers to subscribe dis channel haha but really tho
Ellen De Witte
Ellen De Witte 28 napja
This was a great workout :D
Krizzelle Menorca
Krizzelle Menorca 28 napja
i like this workout! it doesn't hurt me so bad, just right! still make me burn out my fat thank you!
Fred S
Fred S 28 napja
aaaaaand cut, sorry I walked in again! OK People, let's do it one more time.
David RT Gaming
David RT Gaming 28 napja
Und ich amch das hier im schlafanzug weil mein Leher es mir geschickt hat
Laziza R
Laziza R 29 napja
I enjoyed this workout, thank you very much Pam!❤️
Mya Price
Mya Price Hónapja
Here having hips me just a kid not having no hips to do that workout 8:22
Leni K.
Leni K. Hónapja
Bei den Bicycle Crunches kriege ich ein mega Hohlkreuz und mein Rücken tut unfassbar weh :/ Weiß jemand wie ich das vermeiden kann? Ich gehe immer wieder in die Hohlkreuz Form zurück
dykita _Dylona
dykita _Dylona 27 napja
ich weiß nicht ob das hilft aber versuch deine rippen einzuziehen, also bauch anspannen und rücken auf den boden pressen, dann sollten deine rippenknochen nicht mehr "raustehen" und du gehst nicht mehr ins hohlkreuz. versuch vllt zuerst auch einfach das dann so zu halten und zb beine/ kopf anzuheben und wenn das klappt nochmal die bicycle crunches versuchen, ich hoffe das hilft dir weiter
Nelson Vaz
Nelson Vaz Hónapja
Best home workout equipment! @t
dakota de dreu
dakota de dreu Hónapja
Active rest day! 🤗
Shu Jie
Shu Jie Hónapja
Done too
Philip Kurth
Philip Kurth Hónapja
PäMela RÄif
Camila Sánchez
Camila Sánchez Hónapja
Is this better that the Do this everyday to lose weight from Chloe Ting???
Katharina Schreiner
Katharina Schreiner Hónapja
Thank youuuu🤘🤘🥰
Katia Cleroux
Katia Cleroux Hónapja
Well, my body was feeling pretty burnt from her 30 min plan, so this was a nice option instead of skipping a day! Thanks Pam for including all sorts of options to keep us motivated!
Liynwi Osaka
Liynwi Osaka Hónapja
B.e.S.T f'u"l'l D.a.T.i.n.G -F-I-L--R-T------۞------B--A--N-G- Here ▶️▶️ miniurl.es/fllrtbangclimaxhaul03/ √™ Lorsqu'une pilule qui donne aux utilisateurs cinq minutes de super pouvoirs inattendus arrive dans les rues de la Nouvelle-Orléans, un adolescent marchand et un policier local doivent faire équipe avec un ancien soldat pour faire tomber le groupe responsable de sa fabrication. √™ Когда таблетка, дающая пользователям пять минут неожиданных сверхспособностей, попадает на улицы Нового Орлеана, торговец-подросток и местный полицейский √™должны объединиться с бывшим солдатом, чтобы уничтожить группу, √™ответственную за ее создание👍👍
Βασια Πολιτοπουλου
Βασια Πολιτοπουλου Hónapja
The best workout
prudhvi Hónapja
While doing crunches how to breath I mean which way ??
rosemonade Hónapja
Can you make a beginner upper body? Thanks!
amber horan
amber horan Hónapja
does this make me lose weight
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