I think I'm the only one who is quite in difficulty with the dolphin hold, are we supposed to but our head on the floor as well or are we supposed to hold it ?
@@hvnstrtb1683 U are supposed to hold it and ur abs are supposed to burn a little...but it's much better compared to other exercises and also it's the last exercise.
Best Datting Click 🔽 livegirls19. com 在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。 說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木 來調味食物煮的時候 1618771620
@@lenak218 Congratulations, you just shot down everyone else's confidence who may be trying to further their fitness level. Hope you feel good about yourself.
@@mamienovacuisine Noooo, she workouts regularly (for years!!!) You will improve you can be proud to even train so don‘t be sad! You are amazing! (sorry for any mistakes, I‘m not a native lololol)
@@sehrserios6760 aww thank yooouuu >< that helps. Sometimes I feel bad because I can't do most of her workouts, or I take lots of breaks 😅 but I know I'm improving
1. Chest+arm opener 2. Imaginary back pull 3. Y's 4.1-arm row right 5. 1-arm row left 6. Push up 7. Bentover row 8. Upright row 9. Back pull + squeeze 10. Plank row right 11. Plank row left 12. Plank hold 13. 1-arm row right 14. 1-arm row left 15. Push up 16. Bentover row 17. Upright rows 18. Back pull and squeeze 19. Plank row right 20. Plank row left 21. Plank hold 22. Superman 23. Superman rotation 23. Superman + 3s hold 24. Superman hold + pull 25. Plank 26. Dolphin hold
Pamela you've probably heard this 1000 times but I'm sooo grateful I found you..all your workouts are amazing, your energy, the music and the hard work you've put in those videos just makes me happy every time!!
Been doing this workut for a month and noticed a huge difference! Not only my arms look more toned but I definitely feel like I have more strenght! At the beginning this routine was quite difficult for me but right now it's a piece of cake^
Pam i hope you see this!!! you’ve reached 7m on instagram and you’re nearing 6m on youtube so i wanted to congratulate you because you were the one who made last year actually one of the best years for me and also the beginning of this year already! last year wasn’t easy, i was feeling really down in the first half of the year but then i got to know you and that was the best thing to happen to me. YOU, Pamela make my days more amazing. while training it’s just you and me, like a friend! you teach me a lot of things, you build me strong and help me to go on in this world. you’re truly like a close friend. thank you so much! i want you to know that your work is appreciated and that i’m very thankful for having you in my life. i never thought a famous person who doesn’t even know me personally could be this important to me. you’re really one of the closest people to me in my life! i love you and can’t wait to kill whole 2021 with you! i hope you remember me & know who i am as well from some comments, messages, the pam box contest, the christmas video and so on! i’m proud of what i’ve achieved, i’m proud of us and of course i’m proud of you Pam! congrats on 7m! ❤️
You will probably never reed this BUT can you please do a "Disco/Clubbing Dance Workout" with Songs like eg "Like a G6", "DaynNight", "Heads will roll", "Sexy Bitch" (!!!!!), " Pursuit of happiness" usw - just a few song ideas for the vibe it should get 😂 I would be so excited!!! Your dance workouts are the closest thing i'll get to clubbing the next time i guess😂😂
So I am doing Pam’s medium level workout plan from her app. This is day one of week one. I’ve been doing her beginning level workouts for a few months now and it’s time to advance a little. I plan on sticking to this specific plan for at least six weeks. These workouts are TOUGH but II feel so good afterwards and they are so much fun.
Hi, Pam! Can you pleeease make a 12-minute brutally intense cardio+abs challenge that focuses more on flattening out the stomach and debloating rather than building a strong sixpack? * I am still obsessed with the sixpack workouts though*
the ab muscles, or any muscles for that matter, don't know what your goal is. Ab exercises strengthen the muscles, they don't make you lose weight from that area. you can do the intense cardio workouts as they are, there is no need for a 'Cardio for abs' routine :D for debloating, any movement, even a walk is beneficial.
@@juliara8104 I know spot reduction is not a thing, I just thought it would be a good idea for people who don't have time to do both cardio and abs and want something that incorporates both.
Wow I like it 👊 Cuz I love those exercises which make u sweat badly without any jumps or something, only with what I like to call 'muscles_building exercises' Thanks Pam 💋
I did this and it worked me so much! My back and arms were hurting the next day! Love these workouts- getting me ready for my wedding dress! Would love to see more short 5 minutes ab workouts!
Oh man, I've spent the last year working out with body weight or 5lb weights and I think it's FINALLY time to buy some heavier weights! That's such an exciting feeling! Thanks to Pam and Lilly I'm ready to step up my game:) This was my first time doing this particular workout and it was so fun!
pamela i love the fact that you are making weight workout accessible!! i don't own any dumbbell and i train for the moment with my school books in a tote bag
Normally I can barely do two push ups but in between these exercises i was easily able to do 8-9 (normal!!) push ups! Serious question, can anybody explain to me why? But I felt super strong :)
@@TaeminnieLee She posts several different weekly workout plans on her instagram stories, this is one of them. Sadly, she doesn't post them here on YT.
Sometimes struggles are exactly what we need in our life. If we were to go through our life without any obstacles, we would be crippled. We would not be as strong as what we could have been. Give every opportunity a chance, leave no room for regrets
It's better if you use a bag or a backpack filled with heavy stuff, like books, rice or pasta! Read the description of the video, there are tips if you don't have the weights
![State of Play | September 24, 2024 [ENGLISH]](http://i.ytimg.com/vi/fVs0suPHAX8/mqdefault.jpg)
please don't panic but ..........
the timer is on the left 🤣
A bit confusing 😂
That’s a bonus workout for our neural synapses 👍🏼
At first i was but now i am ok 🤣🤣🤣🤣🤣🤣🤣🤣
Hahaha I didn't even notice 😭
I panic more on the breaks, Pam😂
thanks for listening to Lie Lie Lie !
WAIT HAHA NO WAYYYY
i feel like this comment has the same energy as the one noah beck commented on the tiktok about noah schnapp iykyk
WE LOVE YOUR MUSIC
OMG HELLO
No wayyy
And the dolphin hold felt like heaven once again.......
X
Hahaha...same here!
It's anything but
I think I'm the only one who is quite in difficulty with the dolphin hold, are we supposed to but our head on the floor as well or are we supposed to hold it ?
@@hvnstrtb1683 U are supposed to hold it and ur abs are supposed to burn a little...but it's much better compared to other exercises and also it's the last exercise.
Yesss not seeing enough back workouts! I’m happy to see you targeting all areas of the body and not only abs and booty :)
I got abs.if u want u have to try hard training.this is pussy exercises
@@sahilkan8611 no shit sherlock back exercise dont make abs
@@marshalaila when I say back workout make abs.are u insane
@@sahilkan8611 this is back video that why
@@voiceofneha7196 beautiful I am just describing my potential
Pamela is the literal definition of: I don't sweat I sparkle
Best Datting Click 🔽
livegirls19. com
在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。
說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木
來調味食物煮的時候 1618771620
IKKRR
Pro tip: drink the milk in your homemade weight as you do the workout so that it’ll become easier - work smart not hard!
me i do it with water 🙈😝
🤣🤣🤣
Me, a lactose intolerant: 👁️👄👁️
I’ve had many urges while working out, drinking milk was not one of them😂
Hahahahahahha
strongest things in the world:
-the hulk
-us after this workout
-pams neck
This workout is not difficult
@@lenak218 for you
@@lenak218 not nice to say that... You can really hurt the feelings of those people who are struggling during this workout.
@@lenak218 Congratulations, you just shot down everyone else's confidence who may be trying to further their fitness level. Hope you feel good about yourself.
Lol😂😂
Oh my! She fixed her hair! 9:55 video evidence that Pam is a human and not just a computer generated figure!!! 😯😯😯
also evidence that 7.5kg was a bit too light 🤣🤣 I could lift it with one arm
@@PamelaRf1 I did with water bottles 😭 I feel bad now
@@mamienovacuisine Noooo, she workouts regularly (for years!!!) You will improve you can be proud to even train so don‘t be sad! You are amazing! (sorry for any mistakes, I‘m not a native lololol)
@@sehrserios6760 aww thank yooouuu >< that helps. Sometimes I feel bad because I can't do most of her workouts, or I take lots of breaks 😅 but I know I'm improving
@@mamienovacuisine i feel you! but i promise it's completely fine and you will get better, dw
When even Pamela fixes her hair during a workout you already know it’s gonna be a killer🥵
Yes usually when fixed her hair the workout is killing muscle and fat. 👍🏻💪🏼🔥
👍
This workout is not difficult
@@lenak218 Take something heavier then, it will be ;)
It was such a flex :D
it feels odd seeing the timer on the left side instead of the right
ahhhh glad you noticed hahah!!! But otherwise my head would constantly bump the timer lol
@@PamelaRf1 I LOVE U FOR REPLYING OMG 🥺🥰
@@PamelaRf1 Me imaging pam's head bumping on the timer be like: 👁👄👁
I was really confused! 😂
@@annac.2114 😂😂😂
Yesterday my legs. Now my back. I don’t know why I’m letting Pam hurt me like this. 😂
Hahaha yeah same here😂😂😂
But maybe i see results
Like fr hahaha
same why do i even do this to myself 😫🤣
still fine?😂
Oml same me with sore legs🤣🥲🤞🏻😗
I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D
So happy, i've got curtains :D
That made my day😂and I actually have the same problem!
🙄🙄🙄 Just buy some! They aren't expencive! And you don't have to buy them new
I don’t have any weights so I’ve always avoided videos that use weights, but I don’t avoid Pams because she gives us alternatives to use! Thank Pam
lol I don't avoid pans either, I love cooking
@@user-un3ld5dk2t omg typo😭 but that made me laugh lmao
I use water bottles …1,5 and 5 litres ✌🏼
1. Chest+arm opener
2. Imaginary back pull
3. Y's
4.1-arm row right
5. 1-arm row left
6. Push up
7. Bentover row
8. Upright row
9. Back pull + squeeze
10. Plank row right
11. Plank row left
12. Plank hold
13. 1-arm row right
14. 1-arm row left
15. Push up
16. Bentover row
17. Upright rows
18. Back pull and squeeze
19. Plank row right
20. Plank row left
21. Plank hold
22. Superman
23. Superman rotation
23. Superman + 3s hold
24. Superman hold + pull
25. Plank
26. Dolphin hold
Pamela you've probably heard this 1000 times but I'm sooo grateful I found you..all your workouts are amazing, your energy, the music and the hard work you've put in those videos just makes me happy every time!!
My stupid ass thinking 15s BREAK was an exercise move 🤣
Well we aren’t used to it
Omg same LOL
Haha I did the same
lol and what did that exercise consist of in your mind?
@@Tiffani- Literally mind blank just ready to move 🤣
Been doing this workut for a month and noticed a huge difference! Not only my arms look more toned but I definitely feel like I have more strenght! At the beginning this routine was quite difficult for me but right now it's a piece of cake^
Thanks for this comment
Do you have any other workouts you’ve been following on RUclips and help you to see a difference
Pam i hope you see this!!!
you’ve reached 7m on instagram and you’re nearing 6m on youtube so i wanted to congratulate you because you were the one who made last year actually one of the best years for me and also the beginning of this year already! last year wasn’t easy, i was feeling really down in the first half of the year but then i got to know you and that was the best thing to happen to me. YOU, Pamela make my days more amazing. while training it’s just you and me, like a friend! you teach me a lot of things, you build me strong and help me to go on in this world. you’re truly like a close friend. thank you so much! i want you to know that your work is appreciated and that i’m very thankful for having you in my life. i never thought a famous person who doesn’t even know me personally could be this important to me. you’re really one of the closest people to me in my life! i love you and can’t wait to kill whole 2021 with you! i hope you remember me & know who i am as well from some comments, messages, the pam box contest, the christmas video and so on! i’m proud of what i’ve achieved, i’m proud of us and of course i’m proud of you Pam! congrats on 7m! ❤️
You will probably never reed this BUT can you please do a "Disco/Clubbing Dance Workout" with Songs like eg "Like a G6", "DaynNight", "Heads will roll", "Sexy Bitch" (!!!!!), " Pursuit of happiness" usw - just a few song ideas for the vibe it should get 😂
I would be so excited!!!
Your dance workouts are the closest thing i'll get to clubbing the next time i guess😂😂
PLSSS I NEED THIS TOO
I support
OMG yeeees!!!
Omg that would be soooo nice...in the one dance Workout i really likeed the songs from sean paul..and that was the highlight for me😅😅😅
let's hype this comment up so pam sees this!!
Always can’t breathe when doing the series of Superman positions.
Same! I have really bad breathing issues:D
Never thought that I would use my law books as a weight during workouts, but here we are😂😂 such a great workout, really felt the burn at the end
ahahah saame I'm using my 3 kg Swedish Law book as a weight
Same same I'm using my economic books 😂😂😂😂
Omg I’ve used my husbands lol!!
I did push ups without knees for the first time !!! OMG this was the best feeling
Doing superman is a bit difficult for me as it hurts my pelvic area. Any suggestions on how to make it better?
I already have a 6 mm yoga mat.
I wish she actually put JT's sexy back song in this :D
So I am doing Pam’s medium level workout plan from her app. This is day one of week one. I’ve been doing her beginning level workouts for a few months now and it’s time to advance a little. I plan on sticking to this specific plan for at least six weeks. These workouts are TOUGH but II feel so good afterwards and they are so much fun.
Hi, Pam! Can you pleeease make a 12-minute brutally intense cardio+abs challenge that focuses more on flattening out the stomach and debloating rather than building a strong sixpack? * I am still obsessed with the sixpack workouts though*
the ab muscles, or any muscles for that matter, don't know what your goal is. Ab exercises strengthen the muscles, they don't make you lose weight from that area. you can do the intense cardio workouts as they are, there is no need for a 'Cardio for abs' routine :D for debloating, any movement, even a walk is beneficial.
@@juliara8104 I know spot reduction is not a thing, I just thought it would be a good idea for people who don't have time to do both cardio and abs and want something that incorporates both.
The thumbnail is giving me traumatic flashbacks to the 20 min weighted butt workout
@Marci Original me too.
how i can i work today on that 😟😟😟my legs are burning i cant even walk
My hamstrings hurt 3 days after that 20min weight workout... I never dared to do it again since then -_-°
@@melanieschreier1708 that means it works
Ooh my dear, i perfectly understand you🥲
But it hurrrts so much :D I couldn't move for 3 days and I have a child, so I couldn't even take a rest :D And I do her workouts since day 1 ^_^°
pam really had to play with my emotions and put “Lie lie lie” by Joshua basset in there 😳
I was searching for this comment, i nearly dropped my weight when it started!
OMFG!!! Ikr
@@martageorgieva5857 Hahah same
@@martageorgieva5857 ME TOOO
I was literally dancing and singing and forgot about the pain I was in😂😅🦋
who else LOVES how much of a surprise every workout is? you NEVER know what to expect + the titles are SO exciting!!
More back videos please! Especially Lats. Love you, Pam!
Shes bringing "sexy back"
The moment where you realize you actually got muscles in your shoulders
Pamela, can you please make an upper body workout with resistance band?
This is lit workout for my back. My back is in pain, but this helps 😊 Thank you so much Pam, you save us a lot 😊
Thank you so much for the bag tip! The heaviest weights I have at home are 3kg so this is such a cool way to increase weight!
I’m here to just mentally prepare for this workout😂
Wow I like it 👊
Cuz I love those exercises which make u sweat badly without any jumps or something, only with what I like to call 'muscles_building exercises'
Thanks Pam 💋
I did this and it worked me so much! My back and arms were hurting the next day! Love these workouts- getting me ready for my wedding dress! Would love to see more short 5 minutes ab workouts!
the dolphin hold is my true love and nightmare, it feels relaxing but burns like hell
I loooove the feeling when I push on my legs to get in the position, but then my shoulders start burning 😂
When she adds breaks during weighted workouts, ya know it’s gonna BURN! Love you Pam!🥰
Wow I think this is the third time of something and it is sooo much easier 😍😍😍
5 minute CALVE WORKOUT (with or without weights) please!👏🙃💕
Yeah that's a good idea
15:37 that ending was elegant 🤩
Pamela, you are simply the best! Thank you for everything you do! ❤
Oh man, I've spent the last year working out with body weight or 5lb weights and I think it's FINALLY time to buy some heavier weights! That's such an exciting feeling!
Thanks to Pam and Lilly I'm ready to step up my game:)
This was my first time doing this particular workout and it was so fun!
I love this video just because of “lie lie lie” I’m obsessed 🤩
Xbox
pamela i love the fact that you are making weight workout accessible!! i don't own any dumbbell and i train for the moment with my school books in a tote bag
Watching this during lunch break at work. Feels like doing it. Can’t wait to do it ❤️
I love workouts with weights because they do have breaks!!
This has helped my back fat situation a TON !
I am eagerly waiting for a more challenging version !!
Do it 2 times in a row. That's more challenging!!
Super Video
i enjoy this energy flow ! Thanks Pamela .
Om my gosh this burned my back thankyou🥰
It’s so confusing to see the timer on the left side instead of the right side 😂
Was looking forward soooo much to this video! Am I the only female more interested in having a stronger upper body than abs and booty?
Works out amazingly . Thanks Pamela !❤️
The music in the workout just gets better and better!!!love ittt
Please please make more one dumbbell workouts!! It's much easier to find substitutes for just one dumbbell than 2😀😀
I need a back stretch after this
Thought the devil wears Prada not Puma...
My weights and I thank you for the great workout
thanks for those 15s breaks omg really needed those
I love how Pam isn’t just a trainer. After doing her workouts and seeing her so often, she becomes a friend :)
I literally call her my personal trainer to all my friends, like "oh yeah I can't tonight I have a session with my girl Pam"
Great work Pamela ! Thank you 😊
I think that these last videos are reallyyyyy better !! I really feel my back doing the back pull !
Glad it ended up being 15 minutes instead of 10 (:
omg this is KILLER , but i like this soo much!
pleasee more workout with weight🥰
Guys! I was able to do the pushups without relying on my knees for support - PROGRESS!
Congrats! I can't do them even on my knees!
Mose en
Number send karo na
Loved this new workout. Please add this every week to the plans (mine is currently the beginner) 🥰
Can there be more love handle and muffin top workouts please😬
Wünsche euch einen Schönen Tag
who needs the gym when we have pam?
Rn I'm working on my rounded shoulders and this workout helps me a lot 💪 thanks pam 💜
Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼♀️
That would be so fun!
That would be sexy af
@@dav0thamovezzz423 in the first minute, then everyone would be dying 🥵
@@salamanderoffire7770 I just wanna attend an workout ✊🏽💯
Skvělé cviky, které mírně opticky rozšíří záda a tím se zúží pas. Super. Skvělé Pam. Moc Vám fandím.
I'm gonna be so smokin' this summer 🔥🔥 Brace yourself people. 😂💪✨
Normally I can barely do two push ups but in between these exercises i was easily able to do 8-9 (normal!!) push ups!
Serious question, can anybody explain to me why?
But I felt super strong :)
same actually! maybe since our muscles are warmed up
I finally can do a push ups! thanks PAM! love from Czech Republic
You know your posture is bad when you’re dying during the first exercise😅
😂😂😂😂
I get 6pack.if u want we can discuss about it
Thank you for using "weekend vibe" :D !
Me: finishes Day 1 of the sweaty workout plan just now, gasping for air 🥵
Pam: keep going, Day 2 has already started 🏋🏼♀️
What is this sweaty workout plan? I'm trying to find a plan to follow 🥲
@@TaeminnieLee She posts several different weekly workout plans on her instagram stories, this is one of them. Sadly, she doesn't post them here on YT.
@@tugbayoldas3548 thank you!!
Sometimes struggles are exactly what we need in our life. If we were to go through our life without any obstacles, we would be crippled. We would not be as strong as what we could have been. Give every opportunity a chance, leave no room for regrets
Loved this back workout, just what I needed. Thanks!
Woah finally finished this workout
Tips:
- just keep doing and time flies with sweat dripping down on my yoga map
Great job thanks a lot Pamela !😊
One time Dennis wrote “ Pause” instead of “break” - I hope the international viewers understand 😅
I stopped the workout to search for comment like this, I'm glad I wasn't the only who notice that 😅
"Pause" means break in french but Im not sure you're talking about french ? Does this word means break in another language too ?
@@ArianeSavard Pause is German. It also means break
@@kathar3321 Thats interesting I wouldn't have thought this word existed in german
Its kinda funny that the germans are the "International" viewers considering pam is german. The americanism here lol
So lovely thanks Pamela!
Isn't it crazy how plank feels like rest now... 😅
Love your workouts, Pam! ❤
Pamela thank you I learned how to warm up better. The body weight exercises are tough to find. I love how you focus on warming everything up.
I’m kind of sad she didn’t pick the song “sexy back” by Justin Timberlake :(
Can't believe this is my first time doing this particular workout! Absolutely loved. Definitely going to be a staple in my workouts now!
I‘m in bed watching this video and knowing I‘m gonna die later lol
This workout is not difficult
@@lenak218 you really searched for comments like that huh? so you can show everyone how strong you are ;)
It’s feel so good Pamela i don’t know why i watching RUclips for u everyday ilv so much
Pamela, could you do a workout video, where we train towards a push up😊? I suck at them lol
Yes!! I need this so bad. I can barely do knee pushups...
Quite a idea,I can't do even any knee pushups as well :(
@@lme750 i look like quasimodo whenever i attempt a push up.
@@miasakura1933 hahaha I know the feeling all too well
Wooo! Thank you Pamela for using ''Say Say Say (Waiting 4 U)'' in your routine!
This exercise became one of my favorites, idk if it is because it has breaks or because I can do it without dying.
Probably both
Just did this workout with an 11kg dumbell. I'm so proud 😍😍
No one-
Literally no one-
Me- singing my own words- it's so hard so hard.... while doing Pam's workout😃
pammm i broke my back after this workout dude!! awesome workout pamm loving the pain. well ill be better tommorrow haha!!! My poor back is crying haha
Hello. ,does this workout works??
I use a bottle of water..but the weight it's like 1 litre ore more? Can everyone answer me if you understand it?
It's better if you use a bag or a backpack filled with heavy stuff, like books, rice or pasta! Read the description of the video, there are tips if you don't have the weights
@@claudietta1111 thank you! 🤗