10 MIN SEXY LEGS - this will make you SHAKE! for booty, calves, inner + outer thighs
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- Опубликовано: 7 июн 2024
- a new KILLER Classic Leg Workout… trains your bubble butt, inner and outer thighs & your calves ♥︎ you gotta put in the extra work to get extraordinary results! The pain in my eyes says it all :D / Anzeige
What do we train?
▸ BOOTY: Sit back during all the Squats, keeping your weight on your heel. Activate the butt cheeks to push yourself up again & squeeze them tight at the top position. Also pay attention to keep your knees STABLE and not let them collapse inwards on your way up. Important!
▸ THIGHS: Big Inner Thigh focus for all the Sumo squats.
▸ CALVES: those parts almost feel like a rest haha!!! A tiny muscle, that I tend to neglect myself. But I enjoy the burn a lot :)
▸ different FEET POSITIONS, so we train all sides of our sexy legs. Switching positions is always a good option to hit the muscles form all angles!
♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely!
▸ This workout burns between 70-110kcal, depending on your fitness level, height and weight.
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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram / pamela_rf
▸ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
▸ use #PamelaReif if you want me to see your workout pics and videos!
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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Henri PFR & CMC$ - Faith (feat. Laura White) 0:00 - 2:48
2. DMNDS, Strange Fruits Music, Fallen Roses - Calabria (feat. Lujavo & Nito-Onna) 2:49 - 4:55
3. David Puentez - Home 4:56 - 8:00
4. Goodboys - Bongo Cha Cha Cha 8:01 - 10:30
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Business Contact:
pamela_reif@icloud.com
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unterstützt durch Warner Music Germany
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video. 
Спорт
Is that the first workout you actually see me struggle? 🔥
I AM HUMAN hahaha ❤️
You're a Goddess ❤❤❤❤❤❤👸🏼👸🏼👸🏼👸🏼👸🏼👸🏼
Pls make a video for slimming calves
YOU ARE ALWAYS BEAUTIFUL PAMELA ❤️❤️❤️
You always look wonderful ❤
Now I m scared too do this 😂.
Pam isn’t just a teacher, she’s a friend~
No you are strangers.
@@chain8872 🤭
so why is she killing me
This new leg workout comes at the right time after I finished my noodles. A bowl of noodles for noodle legs. Pam knows what is the best!
😂😂😂😂
@@PamelaRf1 😍🇧🇷🇧🇷🇧🇷🇧🇷
LOL.
@@PamelaRf1 AMD Threadripper vs EPYC 7742
I didn't focus on my inner thighs, I focused on staying alive
This comment is not a joke 😭😭
Fr 💀💀
Same
😂😂😂👍👍👍
😂😂🙈🙈
*first song* - **dies**
*second song* - *dies**
*third song* - **dies**
*fourth song* - **BONGO CHA CHA CHA**
BONGO CHA BONGO CHA CHA CHA 💃🏽💃🏽💃🏽💃🏽💃🏽
Hahahah yess! That song is why I'm doing this one for booty the next day too😄😄
it has some sort of grim comicality to it while i die doing frog walks
سلام خوبی
parlami del sudamerica 😫🤚🏻
i don’t know why it makes me smile to see her struggle
See her struggling pushed me to hold too
Same hahhhaa 😂❤️
yeah, it reminds me that pam's human! if she can put in so much hard work even though she's struggling a little, it makes me want to work harder too
Sweet revenge
Trying this workout for 1 month
Both legs:63 goal:56
Day 1✅️
Day 2✅️
Day 3✅️
Day 4❌️
Day 5✅️
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Please like so I can remember to update
That motivation didn't last long, did it?
1. sumo squat + calf raise
2. 5 sumo pulses + calves
3. hold + calf raise
4. ballet calf raise
5. normal stance calf raise
6. wide squat R
7. pulses
8. wide squat L
9. pulses
10. squat pulses
11. jump squats
12. hold + step front & back R
13. speed squat
14. hold + step front & back L
15. sumo squat
16. 10x sumo pulses + up
17. frog walks
18. side squat walk
19. 5x jump, 5x squats
20. squat hold
DONE!!!
Thank u
The best workout ever
Thank you so much for using our song! ❤️🔥
Loved your song!
Abs workout ruclips.net/video/bulQjs2OlKs/видео.html
I love you! 😇
I loved your song!!!!!😍
It's beautiful. Where can I hear more?
Well, we actually saw the pain in Pam's eyes, that is not a good sign
why no comment but so many like
Omg true I thought if Pamela is struggling I´m gonna die
Leg day is terrible even for pam
Yeah, I scrolled through video, saw her struggle... NOPE not going to do this one lmao.
It's a sign for us to run! :D
My legs have become stronger since the release of this video and its much easier now! I went from a person who got tired after a few lunges/squats to someone who comes out of Pams leg workout alive haha. Dont give up ppl its worth it
Wie lange hat du das gemacht und sieht man Unterschiede?
Great❤
My legs started malfunctioning and that's how we know it's working 💅🏻
Never knew fear until I saw Pamela genuinely struggling through a workout...
And now imagine the feeling of pride if you can make it through better than me? 😱😂
@@PamelaRf1 i think i probably did 😂🤪
@@PamelaRf1 I did it!!
Pam dictionary for newcomers: the title means 'you won‘t be able to decide if you‘re dripping sweat or tears by the end of this workout'! 😇 i warned you!
🤣 addition: and you don’t know if you’re supposed to walk away or just fall down
@@PamelaRf1 true🤣
But we love the challenge 😂
@@PamelaRf1 yes hahah I agree
@@PamelaRf1 so true lol😂😂
i went from always skipping the leg workout/day to NEVER skipping it and having really strong and toned legs because of this workout, it literally changed my life.. tysm pam
I hate upper body workouts
@@iwannafeelyou2722 I did as well. Search Holly Dolke 10 minute arm workout. Combine it with this and you'll have a strong body. :)
@@JuliaMoonChannel I bought myself resistance bands
@@JuliaMoonChannel so i dont complain that mucg
did u lose any calve or thigh fat?
Started off barely able to complete this, in my plight for strength can now do the whole thing with two eight pound dumbbells. THANK YOU PAM!
U strong af
@@user-vs6cl1ry6h 😭❤ this made my day?? Thank you 🥹
When you try to see Pam's tears during the squat hold but you can't because your vision is blurred by your own 😂😭
Abs workout ruclips.net/video/bulQjs2OlKs/видео.html
I feel you lmao 😂
haha this is so true OMG
Thank you for the laugh😂
@ 💪🏻❤️
I haven't done anything yet but my legs already feel sexier from watching this!
Haha and imagine DOING IT! 😎😎
Same
This has somehow become my favourite Pam video!! It absolutely killllls me but I somehow end up smiling through the pain as it makes me feel much stronger! Also so reassuring to see Pam struggling a bit too 😅🥰
Very nice video😊
Pamela you've never know how you helped me so much throughout the year ! every hard work you put in each videos is unbelievable 😭 ilysm pamela hope you're notice this 😭💜
♥️♥️♥️ so happy to read!! Love you too
@@PamelaRf1 omg omg omg you know that I exist ahhh i wanna cry 😭❤❤
I'm so happy for you!!💜💜
I remember those pink tights from the killer 10 min booty activation and I am triggered and terrified lmao
💀💀 the devil in pink has returned
ptsd
@@_lurisa_5996 x x
@@_lurisa_5996 i was a about to say that lmao
I just randomly started started laughing when the last song started to play 😂 gave me a boost of motivation for the last exercises! It’s always so fun to work out with Pam ❤️
I was doing Tuesday for the lose weight program, and I was gonna stop on the video just before this one.. but I said not let's complete..AND IT TURNED OUT LIKE THIS IS THE BEST LEGS VIDEO SO FAR FOR ME .. always just keep pushing you don't know the beauty and the joy u r missing if you stop. THANK YOU PAAM FOR MAKING MY SWEAT SO HAAPPYY.
you dont know how much have you helped me with my selfsteem (and also health, physical and mentally) i will be forever grateful with you for dedicate us your time and energy, and also for being one of the few fitness influencers with integrity and professionalism, love you 🥳🥰💌💌💌 (sorry for bad english, im from méxico 🇲🇽)
But u did a great job taking your time writing it
Aww thank you ♥️♥️♥️ but always remember: YOU put in the work. Be proud of yourself!
@@PamelaRf1 what a sweetheart you are pam♡
Train insane or remain same!
My life mantra literally.
verrückt trainieren oder gleich bleiben. mein Lebensmantra buchstäblich..
Danke! Ich werd's mir aufschreiben! 😄👍🏻💕
My new favorite workout and LOVED the songs haha! They really kept me motivated!
"Managed somehow to jump back again for the kiss at the end after about to almost cry" expression was very much visible on her face!! Kudos to you Pam❤️ nailed it🔥
With each new workout I discover new tiny muscles that can hurt like hell... this workout is not an exception ... damn
Abs workout ruclips.net/video/bulQjs2OlKs/видео.html
I love this, you don't sit and talk a bunch. you keep steady pace continuously. love the video cant wait to workout later!!!
it’s barely my second day but i’m already almost used to this workout! it’s hard but so worth it at the end, and i love how fast it goes and the upbeat music :-) thank you so much, i literally already see results, insaneee
I've been workout with Pam for 8 months yet my legs still shake✌️
Same😂🙂
Same. Although I’ve been working out with her for almost a year🤦🏽🙈
hers were shaking too, so you're working just as hard as her ^_^
Ishvi dear did you see any results in your legs.. and which leg workout you do..
@@amarpreetkaur3583 hello, I thought I might help you with that. I lost 8 kg since the pandemic started it took me 2-3 months ig. I started with her beginner plan and slowly built my way up. I always sticked to the plans meaning I did the leg workouts that was given for the leg day. I think her old thigh video is verry efficient.
to everyone who needs to hear this:
i’m so proud of the things you are doing, keep pushing because you are doing amazing and never forget that u are important and so so so loved bub
Oh, thats so nice to hear. Sending good vibes and hugs back to you and everyone else reading this.
Aww
Thankyou so much dear, also the best for you and the same as well :)
Just did this and wow! I am in love already! Thanks Pamela I love this one!
I’m just staring this workout and it’s my first workout by you, that I started :) I like the songs! I also like all of the workouts that's in the video!! I'm excited to see my results at the end of the year, so I can wear bodycon dresses 😊 I'm sure I'll be able to walk up the great wall of China, when I finish the workout at the end of the year!!!
Did it work???
today is literally my leg day, so i'm definitely gonna be doing this in a couple hours' time. thank you Pam!! we're all so much healthier because of your hard work!
Abs workout ruclips.net/video/bulQjs2OlKs/видео.html
@ 💪🏻❤️
How it went buddy
@@purpleicemix1909 it's a good workout! tough, but fulfilling and effective. i've been doing it once a week ever since i made the original comment!
Pam is the best at choosing the breathtaking scenery and the best music for her workout video. We ♥ u, Pam!!
Thank you, the workout was bomb!👏🏋🏻♀️ I hate it but loved it knowing how well it works the legs and booty!
Pamela is the ultimate workout mate! She brings the best moves, great music and she’ll workout with you anywhere! Thank you Pam! You’re the best!!
Hi Pam. This is just a suggestion. U can do a period plan once a month. It doesnt have to be every week like the other plans since we have our periods once a month. I think this can help a lot of people that have periods. Thank you for everything you do 🥰
cardio might give ypu some relief from the aches
I just skip the 4-5 days I start bleeding. Your body deserves a break during that time! Yin yoga is your friend
@@user-xl3uf7ie8y totally agree… like getting moving actually helps against the pain (at least for me)
Isn't sport the best you could do during your period ? 🥰I love to work out all my muscles in this time.
I do upper body exercises during period. I just sit and repeat.
I am watching the workout in advance to mentally prepare myself
Abs workout ruclips.net/video/bulQjs2OlKs/видео.html
me rn
One of the best morning with Pamela, for me !!
Thank you so much for making this an all standing workout … I don’t do any floor work and I love the fact that squat variations have a cardio as well as toning component… would love more of this style so I have just subscribed
“Congratulations to Everyone who is early and who found this comment
There's ur 1 sub with notis
*falls to the floor in relief at the end* It was hard but I loved it ! Thank you Pamela for always creating new movements. So proud of myself !
respect to people who can do this everyday
Love this work out, especially the upbeat music keep you going, when you can't feel your legs😁❤️
The jump squads right after the squad hold were just rude 🤣
The music made the workout so fun~!!!
Thank you, Pam~ You’re amazing!
Thank you for this killer workout, Pam!!! I love all your workouts!! 💪🔥
This was so frigging GOOD! What a fantastic burn. And it flew by!
Doing it in an hour! Soooo excited to see Pam’s new workout!! I maybe crazy, but Love the pain and sweat just as much as I love Pamela and her workouts!
I've done Pamela's week 22 Tuesday workout at 5am this morning and waiting for this so excited!!! Gonna do this right after I finished work!💚💚💚❤❤❤💪💪💪💪💪💪💪
Pam you've made me so strong!
I didn't have to take a break !!
And it felt so short !
Thank you for bringing new workouts for us like this every now and then ...
Love you from 🇮🇳
Ahh I love her workouts. She is my favorite. She is awesome! 🥰😃
Pamela's birthday is coming guuuuys😬😬
Wouldn't it be great if Pam did a BIRTHDAY PARTY workout? Sooo everyone could do that on his or her bday🤩
Abs workout ruclips.net/video/bulQjs2OlKs/видео.html
what do you mean by "his or her", isn't pam a she? 😂
Everybody: he or she
When is it?
@@kindsouls5326 birthday party workout as in a workout you do on your bday :D
I actually love watching new Pam's workouts like shows to mentally prepare myself 😁 so inspiring ❤️❤️❤️❤️
And special appreciation for the view and music 🎵🎶 everything is perfect and matching and so perfect ❤️ thank you dear Pam 🎁
Los ejercicios de Pamela reif son increíbles me a facilitado muchísimo eres lo máximo gracias sigue subiendo más videos
Love it!!! Thank you for all the workouts! You are my exercise buddy 😉
Who else is doing the workouts but not eating healthy?!
well that’s counterproductive
@@jordynnicole777 Counterproductive is my middle name :)
@@audreycuzwhynot5646 mine too 😭✋🏿
Thank you Pamela, all my teenage years i tried doing different sports trying to find the one I feel comfortable and good with, but people always made me believe I wasn't good enough for any of them. Eventually I gave up and was so afraid to try to do exercise again. When I found your videos, I recovered my motivation to do exercise, I lost my fear and i finally found the workouts that make me feel happy doing :) Thank you so much ❤
That's so cool
My favourite! Thanks Pamela!
I’m at THAT stage of being a loyal Pam follower that when I find some fitness influencer stealing Pam’s ideas and content I get mad 😂
omg yesss me too 😂
It's crazy to me that I am able to make it through a hardcore killer workout omg I am so happy how far I've come!!!! Thank you Pam!!! ♥
Thank you Pamela for helping me tone after all of my weight loss. Much love!!! 😍 🙏 😇
This Workout was so much fun with those songs, especially Bongo cha cha cha hahaha pls use this more often🤩
had so much fun with this!! have never felt this challenged doing a legs routine.
For the first 2 minutes i was like "oh it's not that bad why did pamela say she struggled with this !! " And then 30 seconds later i was like " oh so that's what death feels like 💀
UPDATE : i did this today with weights (a 5kg dumbbell) except the jumping parts of course they were weight free but I'm so proud I did the entire thing without drying 🤣
I live your video style! You go straight into it! ❤️ I love your energy as well!!!🔥🔥🔥🔥
Really enjoy your new video. The scenery is beautiful too. Thank you.
When you see the white bra and pink shorts combo you already know it's gonna be a killer
That workout was amazing!! I felt like flying when I did the squat jumps🤣 thank you so much Pam for the great work and for wanting the best for us always❤️ love you
Love the burn! So hard not to dance. You're the best Pamela. 😘😘😘
Me and wife really love doing your classes,it always hard but the music is great, you fit a lot in 10 minutes.
Thank you for always keeping me motivated during these hard times pam. I really appreciate u.
Ps. Good luck to everyone!!
Since I am sitting all day not using my legs because of online classes this is the perfect workout. Just what I needed! Thanks Pamela!😌🛐
Really appreciate what you have done! Thank you so much for uploading these videos! 🥰
Great workout! Now I'm tired and happy :-). Thank you very much Pam for giving us such great workouts for free. ❤️
how many squats do you want?
pamela: yes
LMFAO 😂 .
I have been doing Pamela's workouts for more than a year now and they are always as hard and challenging. That's what i love about her💪
Thanks Pam, I needed that workout sooo bad!!! ❤️🥺
Loved it! More like this please.. especially with this awesome music
Hope you will see my comment!!
I’ve been doing your workouts for a long while and i need a hardcore abs workout. Because even your 10 mins ab workout doesn’t feel hard anymore.
Love you!!🥰
My legs have never been shaking like they're right now, as you do all the time Pamela Reif with your workouts, this one challenged my resistance and my persistence. ❤️❤️ From Mexico.
8:21 me trying to walk away from pam's workouts
I want a video like this one but a bit longer! That would be amazing 🥰
doing this after the 20 min booty workout, I don't know if I'll be able to sit today anymore hahah
Me too!! Haha
Thank you for doing a leg workout that doesnt involve laying down .❤❤❤
Your workouts are just like heaven and hell at the same time!
Lot of loveeeeeeeeeeee Pam!❤
Yesterday was my 100th active day (I don't count rest days), I exercised with Pamela's videos around 97 days of them (I admit I cheated Pam with some BTS exercise 😀). Honestly nothing and no one ever before made me happy of exercising 💛. I started to be exited of every new video. I and I can really see changes (mentally - I have more energy, better mood, physically - I practicaly get rid of migraines, I see more muscels and better shape of my body. Its not perfect yet, but I am not about to stop :)). So really, Pamela, danke!
It's intense ❤️❤️I'm gonna do this 🤗🤗
I love you Pamela 🤩 ,doing your workouts had made me so happy
SAME BRO SAMEEEEE
3:43 pam is literally working out in paradise, look at this peaceful, beautiful and sunny place!!!💛😍☀️
P. S the bird at 3:43 is telling us to not give up yet, because it knows that it's not even the half of the video!!! 😂😂
Crazy! I’m dieing after 5 minutes
I love routine ♥️
Music motivates me more 🥺♥️♥️
First time ever that Pam describes the workout as “hardcore” and it feels like medium intensity, oh my gosh i love it 🤩
I loved this workout so much thank god THANK U PAMMMM
I have done this sooo many times I know it of by heart!! Ilysm Pam!!
With time the pain eases, the body recovers and the brain figures out new ways to go on.
🔥🔥
The fact that I enjoyed the last part sm shows how MUSIC ACTUALLY HAS A BIGNROLE DURING WORKOUTS 😭