10 MIN SIXPACK WORKOUT - BEGINNER TO MEDIUM LEVEL, including breaks / No Equipment I Pamela Reif
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- Опубликовано: 14 июн 2024
- on your way to build a sixpack but not fully there yet? ♥︎ / Werbung
Everybody starts somewhere & my other workouts require suuuper strong ab muscles (and neck muscles haha). I feel like this routine is a bit harder than the Beginner Ab Workout, so I would say this is between Beginner & Medium Level.
Perfect to build up your strength before you jump into those killer videos on my channel!
And listen.. it includes BREAKS! :D
(If you feel like it's too easy with the breaks: just continue the last exercise during the break & jump into the new movement one once I start with it as well)
▸ always THINK about your ab muscles while performing the movements. That's the best way to engage them and not use the strength of your thighs too much.
▸ if we lay down on our back, keep your lower back flat on the ground
▸ keep you body in one parallel line to the floor during the planks. No butts sticking in the air please!
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The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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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. David Puentez - I'm Gone 0:00 - 2:49
2. Winona Oak & Robin Schulz - Oxygen (Wave Wave Remix) 2:50 - 5:45
3. Enisa - Love Cycle 5:55 - 8:23
4. Why Don't We - Fallin' 8:24 - 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. 
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aaaand another Ibiza Workout 🥰 brining the vacation feeling right to your home!
This was back in July, so I’m also in grey and rainy Germany right now 😅 working on our workouts for next week!
I got an “10min Abs with Weights”, an “20min Abs + Core / weight + chair)” and a “15min R&B Dance Workout” on my list 😏
Can u pls give a 11 line abs workout..plsss
Can u plss give a 11 line abs workout..without weights..plsss...plsss..pldss
Love you Pam, you are amazing♥️🌞
Your amazing Pamela.✨💫
YAY WEIGHTS!!
She calls it breaks, I call it time to actually change the position and keep up with Pamela
Same
Yes I hate doing workouts without breaks because it takes me a few seconds to get into position for the next exercise
So true
So true haha I think the workouts woth breaks are even harder as you actually work for those 30seconds instead of 20-25seconds lol
Good job everyone!
this one was easy
Can we appreciate the fact that the side planks are on the knees 🙏
Exactly
Totally we should.
Its even way too easy
I've replaced the side planks with side crunches after I got stronger!
@@SuprabhaDeyTalentsToSee Ooh i have just started doing normal side planks. This will be my next goal lol
i love how she put “-medium” in the title so we can’t blame her if we even die at a beginner sixpack routine.
YES thank you 😂
😂
Hahahahhaah😂😂😂😂🤝🏻
😂
honestly this was the easiest workout ive ever done in my life
I like how she puts the beep when there are 3 seconds left. I would want to give up but when I hear it I be like "It`s gonna be over soon you can do this" and until I think that it beeps haha
I feel the same toooo! Even when I give up before the beep, i get up to do it again hearing the beep
@@cosmicpop3945 yes me too!
@@cosmicpop3945 same!
Yes that’s so helpful
WHO ELSE LOVES PAM AND IS SO THANKFUL FOR HER VIDEOS?
I adore her
Just did my first video and I was out of breath! I'm gonna cancel my gym membership now...😁
Even I adore her ....❤❤❤ love from India 🥰🥰😘😘😘
To everyone reading this: every workout is a step in the right direction and don‘t worry if you need to take longer breaks - you‘ll get better over time! I‘m proud of everyone finishing this and you can be too! Appreciate yourself a little more it makes a huge difference, believe me :)
God Loves you have a great day! ;)
thank you so much❤️ This really means a lot :)
❤️❤️❤️ So true
Somebody: „What's your the strongest part of your body?"
Me after Pamela's workout: „My neck."
Btw. My english is bad, so I' m sorry...
Tereza Jan so relatable 😂😂👌🏼
Relatable 😭💔
HELL YES
So trueee
@cherry nuka cola Your grammar and spelling are incorrect too so shut up you troll.
Good morning❤️
1)Heel reach
2)Toe reach
3)Easy starfish
4)Slow rolls in
5)Ab hold
6)Easy side plank right
7)Easy hold right
8)Easy side plank left
9)Easy hold left
10)Sitting cross crunch right
11)Sitting cross crunch left
12)Sitting knee lift
13)Plank + Crunch in
14)Cross knee plank
15)Elbow plank
You can do this 💪
Thank youuu!
Thank uuu :)
Thanks 💖
Yes I am trying 🥰
LEGEND THANKYOU SO MUCH
Just the way she blows a kiss at the end of the video,
Try to blow yourself a kiss after doing your workout in the mirror.
It really makes a difference!💪🤙
true tho!
self-supporting is amazing😤❤️
I do too! Even in my flying kiss I can be like Pamela 🤣
Yes i do too even my flying kiss is like a lil bitch😂
okay thanls
no one:
not a soul:
the liquid in my stomach when im working out: 🌊🌊🌊
Feeel u
Feel you!
Army!!! 🥰
Same here in my stomach
same, i've learned not to chug water before or during the workout
@@naomirabbani7713 feel you omg
My first thought: BREAKS that can't be real
ikr?
I was so thrown off! Lol
@@danadoppenberg3514 Yeah me too
The 10 Minites Beginner Ab Workout has breaks too
most of the beginner stuff has breaks, thank goodness
This felt too easy... I either improved a lot or I'm doing all the moves wrong... If I were to guess I would say it is the latter
ablaa selamm jahaifkakdma
Same i felt nothing and I always break down while doing workout i think i have done all the moves wrong and that drivers me crazy 🙄😂
definitely not easy ahaha. it's my first ab workout in a long time and i strugggleeeddd with some of these 😅
It's simpler than most of her other videos (imo because of the breaks) but it's likely because of ✨improvement✨
It’s so weird bcs I don’t feel anything lolol
who else is starting this year with the new beginner plan?#
let´s go guys!!! we got this :)
let's goo 🥰
let's go
Yeeeees!
Yes, aching so badly but going to try and push through haha
been there since week 1 in 2021 :)
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
This is exactly the level I needed! I’ve been working out for a while, but i find it hard to do medium-hard videos all the way, and beginner feels too easy. Please more videos like this in the future ❤️
Same for me, I tried doing a few beginner level workouts, and it felt like I was getting nothing out of them. Then I found Pamela ❤
The 10 minutes beginner workout is on same level
OMG ! There is Why Don’t We’s song Falling 😍 i’m totally gonna do this workout 😄
Cant tell if I’m getting better or just doing the exercises wrong 😂😂
Lmao same
@Tr3x _ what if i dont feel it as much anymore as the first time?
@Tr3x _ ohh okay thank you, ill try doing different ones from now on :)
my too😭😂💔
Your probably not doing each exercise for long enough
Can we just talk about the fact, that she was on holiday and she still filmed new workouts for us. Thanks Pamela, you're queen 👑💞
Well that‘s her job. She gets a huge amount of money for that. So of course she is filming one with a special location or in holidays
@@blumentopferde4613 Most people don't work on holidays even when they have a job, though
she added falling and it made me so happy :)))
Fallin‘ 🤫😂
My husband has started doing a few of Pam’s workouts in the mornings including this one. When he’s done, he kneels, waves and blows kisses like she does. 😁😘 It warms my hear!
Lol, that's adorable!
When she smiles, she reminds me of Rory Gillmore
How it is 7 hours ago
@@czara1111 time zone
How does it say 8 hours?
@@emilyc5216 can't understand
WEEK 32 here we gooo! Love from czech Republic
the fact that she included a song by why don’t we😍😍😍
Where all the limelights at!!
@@sanjanadixit9978 HERE!
@@frejastage820 Yesss😂
Whenever I see breaks in a Pam video it feels like a dream
How is her mat so still?
It’s a professional (expensive) mat
My mat from Walmart could never but am grateful my mom bought me a mat cause I started out with the FLOOR then a carpet
I started with blanket under towel and now i have a mat and it's sooo much better.
bc she’s better than you ❤️
@@debrazhang4119 and you 😘
OH MY GOD WHY DON’T WE 😭😭😍 THANKS PAM 🥺❤️❤️
SHE HAS USED A WDW MUSIC 😍
laying on bed watching it, mentally I am working out😉
Lol...🤣 you and me both!
I'll do these workouts in a weeks time, 2 days ago I had a small procedure at the hospital
@@Nasglen wish you recover soon❤️💪🏃♀️
@@rachelrudolf8869 ...thank you 🥰
Currently, I’m in week 4 of Pam’s beginner workout plan and this is the 1st time I was able to do full 30 seconds of an elbow plank! Thank you, Pam!
not even kidding thanks to all her abs workout my jawline and neck muscles are soooo defined. it's working the abs too hehe
Good morning from Greece 🇬🇷🌞🌞🌞 Thank you for another amazing video 👌
Καλημέρα Ελλάδα!!💙💙💙🙌^3^
Καλημέρα ❤❤❤❤
Καλημέρα!! 😊🇬🇷💪😍
🇬🇷🇬🇷
Καλημέρα 😍❣🇬🇷
Just woke up at 5 a clock today to do your workout cause don't have time thought the day.. i love the energy that morning wourkout give❤❤
My abs are terrified and excited at the same time!
Love these videos! I quit drinking and doing drugs and now i love staying at home going along with these videos!!!! ❤️❤️❤️ much love and thank you so much!
I'm so proud of you keep it up
whenever Pam shoots a workout video anywhere other than her house, it actually feels like im traveling w her :0 it's amazing how many amazing places we can go to in a week lol
okay proud moment, i took no breaks (except hers haha) and thought this was very beginner! just proud of myself for coming so far. even just a week ago i’d probably need to stop halfway through everything
Me: this workout is very good and easy. Me when Fallin’ by Why don’t we comes on: this is my fav workout 🤣😍
OMG YOU USED FALLIN BY WHY DON'T WE!!!! AAAAHHHH
this is the best workout I've ever done
Omg Fallin you always choose the best music 😍
We should start playing “Where’s Pam this time🤔” since she seems to be in a new cool place like every other video 😂
True! Lol
This is a bit old video. She was in ibizia. someone invited her to their villa to record
ive been following pam's workout plans for about 3 months now and I always considered myself to be a beginner. But, after doing this workout i realized how much i progressed since I found this video to be a lot easier! Pam's workouts truly do help build strength and stamina!
Did you get the six pack ?
AHHH WHERE MY FELLOW LIMELIGHTS AT??
That moment when the workout is the perfect intensity, so you have no complaints while doing it 😆
Can’t wait to try this!
When I started even these pauses were too short for me, I needed longer breaks. Now I skip some of the breaks and continue with exercise, and it is only a month in. If you are doubting or can't do the whole video -- don't give up, you'll get there.
Thanks i needed to hear this. I just started with her! From S.A
I totally LOVE this ab workout! It is not too hard but also not too easy and it's just so much fun!!!😃
i died when why dont we fallin came up
you know you've come so far when giving breaks distract you ... thank you pam for this ❤️
When beginner video finally feels like real beginner you know you've improved ! I feel so happy and powerful !
Thx for your selfless work I am just amazed by your beginner workout ❤️😎😀
Can you make a workout on thigh burner and hip dips plz🙏👍😀
This is amazing. I totally love it. Plz post 45 mins full body workouts with warm up and cool down.
Pamela, I love you but I'm pretty sure you hate me
😂😂😂
Wow just in time!!! Next week I’m going to start my ab workout!!!! With 6min brutal ab and I’m going to add this one for my 45th week. I’m exited for these 5 weeks!!!
Best video of Pamela Reif for me!!!!....
Amazing songs...very nice workout.
I absolutely love doing your 10 minute workouts in quarantine! It feels so doable to follow 10 min videos even on a hectic day. Can you do more workouts of this intensity for those of us who are just starting out on your channel?
Pamela! Could you do « what I eat in a day? » so all these beautiful workouts can actually have more impact on our bodies? ❤️
I get what you were expecting when you commented this, but every body needs different things, and her nutrition isn't necessarily going to suit you and that's completely fine. Eat what makes your body feel good :)
@@zlzuehesceozizjah2493 yes you’re right :) but maybe just to give us some ideas.. I feel like I’m always eating the same thing
ayyy theres my beautiful girl!!💕
Seeing pam smile at at the end after finishing the work out gives me motivation 🤍🤍
I'm 14 and I can already see the results in a week.
Early squadddd
❤️❤️❤️
Omg ihr seid die echten
Oha
OMG HÄ
i hope she uploads very ADVANCED ab routines. her current advanced ab workouts are too easy now!!!!
Lots of options on You Tube☺️☺️
First day with pam after a long long time!!! Wish me luck you guys❤️❤️❤️❤️
OH MY GOSH I SCREAMED WHEN FALLIN' SUDDENLY PLAYED SKSKSK EYYYYYY.. LIMELIGHT WHERE U ATTTTT! Let's workout together!!
ok imma continue my exercise lol byee
Edit ; ok I'm done... But don't sing while ur doing this.. except you want to die like me HAHSHS and let's say thanks to Pam who had included wdw's song in the list 😘
I was looking for a limelight in the comments HAHA
I saw it on her Instagram story and said I’m going to exercise just because fallin’ is in it😭
yeah same!
LMAOO I SCREAMED WHEN WDW PLAYED AHHHH
@@zoekitson300 eyyy 😆
1 day and 1 week of training with Pamela according to her workout plan.
1st video today
suddenly, I couldn't handle plank but I believe that next time it will be better and I will do exercises better
Thank you for you ❤
That channel brings me power to trying to change
The bagroumd was the amazing ❤️❤️
Hi Pamela, I really appreciate the breaks in between each exercise, please let’s continue with this pattern
❤️ I love this workout! I have done this workout for about 8 weeks, a few times a week, and seen visible differences! 🥰
I love Fridays being more calmer🥺♥️♥️
Is it only me, that finds her wave and kiss blowing thingy she always does adorable?
Thank you for making this Pamela! Because the exercises here are less "intensive" and you included breaks, it allowed me to take my time and focus on my form + core engagement instead of rushing through reps. This is great!
This workout is perfect for me. It's amazing and the feeling of my body is awesome after the workout. Thank You for all you do. All of your workouts are amazing and makes me feel Great!
Ahhh ich liebe es! Und Why don't we am Ende hat es nur noch besser gemacht!
This is my favourite ab workout ever!! I used to not even be able to finish but I guess I’m getting stronger because today I was able to do the entire workout and keep up with Pamela!! Love that she includes exercises that work the side abs since a lot of workouts don’t!!!
Finally a workout where I won’t die
Favourite ab workout at the moment❤️
Beginner Plan week 1, you got it💪don't give up :)
This was easier than i thought! :D
It was perfect to do after a long day at work. Kind of a meditative abs workout. I liked the steady pace. Thank you!
Good for you💕
I don't understand how some people dislike the video of Pam workout. Pam you are super and your video are alwys awesome we love u..
Good moringa of Braga, Portugal!!! I love your exercises!! Thanks
it's the start of week 4 2021 🎉🎉
There are BREAKS 😯😍
First beginner workout that is actually for beginners ahahah loved it❤️
I think this is my favourite workout yet!
I feel that every exercise should be called a neck exercise :D
Great video! Don’t like the breaks, but just started the exercises a bit earlier, so all perfect!! Thanks so much for all your amazing work and new workouts every week!! So appreciate it ♥️♥️♥️
Wow, das erste Pamela Workout, welches ich einfach überlebt habe 😂- dankbar über die kurzen Pausen dazwischen gewesen - bin stolz dass ich das durchgezogen habe - Bauch ist eh Endgegner 🤣
the best work out for my mom😃
Feeling great, cuz I'm not dying anymore at a “beginner“ workout 😂
I feel a burn and i'm warm, but ready for the next video💪
Thanks.
Dunno why but doing every workout Pamela posts instantly became a habit of mine...
I think this is my favourite Pam video!
I love you Pamela! Your workouts are so effective! You are so beautiful and inspire me
Love your workouts, they are really morivating 💕
Hey I got the six pack formation after 8 months now. Thanks 🙏
Thank you so much for smiling at us the whole workout. It makes me feel so safe and comfortable even tho I’m in pain 😂♥️♥️
I've been working out for a little while now and I generally feel pretty strong, but today I feel stiff, sore and lethargic.
So this workout was PERFECT to meet my body where it's at today.
I got a nice little burn, but it wasn't too strenuous, and honestly I think even people who are really strong or more advanced can benefit from "easy" workouts like this because it really allows you to focus on your form and mind-muscle connection. Those easy side planks on the knee allowed me to be super mindful about engaging my obliques and that felt really good:)
Definitely coming back to this for my more lazy days.