20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif
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- Опубликовано: 28 апр 2018
- NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung
You don't need any equipment or weights!! Targets the muscles of your whole body and gives you a QUICK SWEAT!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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, Core & Booty Workout ♥︎
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▸ 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
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MUSIC by Epidemic Sound
www.epidemicsound.com
CONTACT ME (business inquires):
pamela_reif@icloud.com
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
I'm really good at the "break" exercise.
James Kegley i feel you
James Kegley me to
James Kegley same
Same
I tripled break time
This workout totally works!!! I used to not workout at all so it can be beginner friendly too. Ive done this workout everyday for 16 days now. Results: I lost 1kg, my body is a lot more toned, I lost my belly fat and my face is a lot slimmer.
I suggest you guys to start slow and do 20 seconds of every exercice with the last 10 seconds to rest. Gradually, you increase the time you do the exercice to 22, to 25, to 27 and to 30 seconds.
I’ll continue to do it everyday! And I wish you guys the best for your workout journey!!!
Vickspook really
I like your idea to start slow : )
Thank you for the encouragement ❤️
1kg is nothing 😒🤪
yemi Presley you gain muscle and lose fat, muscle is heavier than fat so yeahh
When the doctor tells you that you have 20 minutes left to live and you want to make sure your last 20 minutes are as long as possible.
BAHAHAHAHA LOL
🤣🤣🤣🤣
ahahaha
underrated comment! 🤣
😂😂
Start now because...
In 2 weeks you will feel it.
in 4 weeks you will see it.
in 8 weeks you'll live it. 💪💕
I have one question , is it burn calories or only belly fat?
@@lifegoeson779 it is full body so basically, it burns calories. But if you keep on doing it for like a month or two you should start too notice a difference in your body aka you’ll be a bit slimmer and you will feel good. Good luck!!
@@lexsedits7266 thanks. I will start it after tmrw or 10-15 days cuz i am already doing one rn. And i am confuse if i left that one amd start this one and complete my 10 day challenge, like its already 2 day done..
@@lifegoeson779 no workout does only slim one part of your body. Every workout makes you lose fat equally from all the body.
@@lifegoeson779 how’s it going?
I hope this is a help to someone:
0:10 - 0:40 Squat Jumps
0:40 - 1:10 Jumping Jacks
1:10 - 1:40 Plank Jacks
1:40 - 2:10 Mountain Climbers
2:10 - 2:40 Squat w/ Side Leg Lift
2:40 - 3:10 Squat Jumps
3:10 - 3:40 Push Ups
3:40 - 4:10 Up & Down Plank
4:10 - 4:40 Straight Leg Kickback Right
4:40 - 5:10 Straight Leg Kickback Left
5:10 - 5:40 Side Plank Leg Pull Right
5:40 - 6:10 Side Plank Leg Pull Left
6:10 - 7:10 B•R•E•A•K
7:10 - 7:40 Lay Down Push Up
7:40 - 8:10 Superman
8:10 - 8:40 Superman Pull
8:40 - 9:10 T Rotation
9:10 - 9:40 Push Ups On Knees
9:40 - 10:10 Inner Leg Lift Left
10:10 - 10:40 Outer Leg Lift Right
10:40 - 11:10 Inner Leg Lift Right
11:10 - 11:40 Outer Leg Lift Left
11:40 - 12:10 T Rotation
12:10 - 12:40 Superman
12:40 - 13:10 Plank
13:10 - 14:10 B•R•E•A•K
14:10 - 14:40 1-Leg Glute Bridge Right
14:40 - 15:10 1-Leg Glute Bridges Left
15:10 - 15:40 Glute Bridge
15:40 - 16:10 Reverse Crunch
16:10 - 16:40 Roll Ins
16:40 - 17:10 Dips
17:10 - 17:40 Reverse Plank
17:40 - 18:10 Flutter Kicks
18:10 - 18:40 Toe Taps
18:40 - 19:10 Dips
19:10 - 19:40 Triceps Push Ups On Knees
19:40 - 20:10 Cross-Mountain Spider Plank
E•N•D
Kinkyd THAAANKS
THANK YOUUUU ❤️❤️❤️❤️ I really wanted this :)
Kinkyd tysm!
Thank you
Thank you💖💖
This is about my third week doing this workout, so here’s the truth plus a few helpful incites at the end...
-The first week was the most challenging for my body to get used to. I ended up doing the beginner versions of most of these exercises. The second day I tried this workout, I could not do a thing. I was really disappointed, but I found out this was because the muscles that I burned on the first day were torn and rebuilding. The third day was better for me, but I still had to take frequent breaks. On the seventh time trying this workout I noticed my legs, stomach and arms were toning up. This brought some encouragement.
-The second week had a lot of improvement: less breaks, quicker movements, better balance, longer endurance and a happy body.
I’ll be honest, in the beginning, I was skeptical about cutting off sugar and other foods that I enjoyed eating. But when I began working out more often, my stomach automatically began craving fruits, protein, water, yogurt, etc. I’m not quite sure why, but I’m not complaining.
-The third week had major improvements: muscles are well toned and strong, face is thinner and sharper, heart rate is calmer than it was on the first week, and each exercise grows less difficult.
-I recommend still taking breaks in between each exercise so that you can do more repetitions rather than speeding through with less repetitions. Doing a video like this at least 3 times a week plus a less hardcore workout would do a lot for you. But exercising requirements differ for everyone, so it’s up to you! Working out too much can cause some muscle damage, so about 2 days of rest is good. DO NOT suddenly stop working out after you get to where you want to be. The muscles that you have built can shrink if they are not being used, and fat can replace it. So the best thing to do is workout until you get to a point where you know you can maintain your build. Last but not least, ENJOY this time, because in the end, you’ll realize just how much you have and can accomplish.
Edit: Also, for those who don’t feel confident in themselves, I want to tell you that when you look in the mirror, think of the person staring back at you as one who is on their way to achieve something great. Not only a strong body, but a body that knows it’s strengths and builds on top of its weaknesses. I’m with you on this. We all are. Together.
Proud of you!! ❤🖑
You are awesome 👏
Thanks so much for writing this you really motivated me and I’m proud of you you’re really strong for not giving up!
Doea ur period stop is it normall
I did it today The First time. After 5 minutes i had to Stop. I felt very weak. But after i read your words i will try again and will do the beginner Version of the workouts. Thank you very much! I Hope i will achieve half as much as you did :)
never in my life have i've been so grateful for a plank...
3 years ago, This exercise video right here saved my life. I was miserable in my job as a fresh grad, had never been active my whole life. I took a chance and tried this workout, I couldn't even last 10 seconds on each move but I felt good so I decided to do more and more until everyday after work I just had to do it and I could see that I could do 80% of the workout. And from here on I kept being on more active until I was running my first 5K! I never could run past 2K last time. I lost weight and was running regularly. Covid happened and I fell into a slump once again. I did run once in a while but it wasn't the same. For the first time today since covid I tried this workout again and I can feel smth ignite inside me haha. So Here's me hoping I'll be back at the active phase again. Pamela if you're seeing this, JUST WANT TO SAY THANKS!! 23 year old me could have never thought I could could even do a plank and srsly so happy u blew up so much!! You deserved it 👏❤️
That's amazing!!! The same thing happened to me during Covid, I was really active and in my best shape but fell into a slump and depression during covid and gained a lot of weight back. I recently started being active again and came to this video which once helped me! You got this!
I lost 20kgs
wow that is so amazing!!
I'm the opposite, covid makes me more active. Because I can't go out of the house so I spend my time doing pamela's workout at home. I've done some workout too before covid, but covid makes me more active.
Squat jumps
Jumping jacks
Plank jacks
Mountain climbers
Squat w/side leg lift
Squat jumps
Push ups
Up & down plank
Straight leg kickback right
Straight leg kickback left
Side plank leg pull right
Side plank leg pull left
Breakkkkkkkkkk
Lay down push up
Superman
Superman pull
T rotation
Push ups on knees
Inner leg lift left
Outer leg lift right
Inner leg lift right
Outer leg lift left
T rotation
Superman
Plank
Breakkkkkkkkkk
1 leg glute bridge right
1 leg glute bridge left
Glute bridge
Reverse crunch
Roll ins
Dips
Reverse plank
Flutter kicks
Toe taps
Dips
Triceps push ups on knees
Cross mountain spider plank.
It takes me so much to type please like so everyone can see it.
Edit- i have edited all the exercises that was left out i hope it helps.
All the best for your workout
You seem to miss something
Ahhh the comment I was looking for
LEGEND!!!! thank you truly
Thanks bro ✌️
I fixed it for you :)
Squat jumps
Jumping jacks
Plank jacks
Mountain climbers
Squat with side leg lift
Squat jumps
Push ups
Up and down planks
Straight leg kickback right
Straight leg kickback left
Side plank leg pull right
Side plank leg pull left
1 minute break
Lay down push up
Superman
Superman pull
T rotation
Push ups on knees
Inner leg lift left
Outer leg lift right
Inner leg lift right
Outer leg lift left
T rotation
Superman
Plank
1 minute break
1 leg glute bridge right
1 leg glute bridge left
Glute bridge
Reverse Crunch
Roll ins
Dips
Reverse plank
Flutter kicks
Toe taps
Dips
Triceps push ups on knees
Cross mountain spider plank
Me: does a sit up
My heart: if you don’t stop, I will
Lolllll😂😂
🤣🤣🤣
omg it took a while for me to understand but I got it and it’s sooo funny🤣🤣🤣🤣
😂😂😂😂
Yaaa hhhhhhhhh🤡😭😭
I did this workout for a month, 6 days a week, and my body is so much stronger. I can see defined lines in my stomach, arms, and legs! Don't give up. I promise it's worth it.
Lets appreciate everyone that comeback here everyday even though they know it's hard . Lets become one of those people and try our best and use this video as a motivation and opportunity to grow both physically and mentally .
ruclips.net/video/ejpQvyVlxzI/видео.html
✨️
The first time I tried this workout, I half-assed the entire thing. Didn't even attempt a lot of the exercises, took a million breaks and rested while I watched her do half the exercises. I physically could not even do a third of the exercises. Somehow, I was still really sore the next day.
For the next few weeks I tried this workout on and off about 1-2 times a week- I wasn't very motivated. I saw a comment that said to start by doing each exercise for 20s with 10s of rest and started doing that. Eventually, I saw myself improving, exercises that I could only do for 20s before, I could do for 25s now which got me excited and motivated me. I also got a yoga mat so I could actually do some of the exercises without sliding around (e.g. outer leg lefts, side plank leg pulls)
Then I decided to be more consistent, doing this workout 5 times a week.
1st week: The first part of this exercise kills. By the time I get to the 2nd squat jump, my legs are ready to buckle and I physically can't jump.The rest of the exercises I do for 25s and rest for the remaining 5s. I'm still struggling to do 30% of the exercises properly and do a simpler versions of them whilst taking some breaks. The flutter kicks and taps that I could barely hold for 5s each at the beginning, I can hold for 20s now (with the support of my hands pushing them upwards 😂). I also started attempting the side planks and outer leg lifts, but couldn't hold them for long. My arms are also very weak and the arm exercises were one of the most difficult exercises for me so I took a lot of breaks there as well.
2nd week: I got my heart broken, went through a terrible breakup. But I kept going, the thought of making him jealous and regret his decision motivated me. It also got a lot easier to do a lot of the exercises this week. The more I did this workout, the more addicted I became to it because I saw myself improving and it felt amazing. I could do the whole section between the 1st and 2nd break without stopping. I did the flutter kicks and taps in about 25-30s (still with the help of my hands pushing up my legs 😂) and started doing a lot of the exercises properly.
But the thing about being motivated by an ex is that it doesn't last long and sometimes even demotivates you, especially if you're having a bad day. But I soon realised that it was so much better when i was exercising just for myself and doing it to build my own confidence. So, I forgot about exercising for him and started doing it for myself again.
3rd week:
I can do the flutter kicks and taps without the support from my hands for 30s without resting !! This was the best feeling ever ! I could barely even do a few seconds of the flutter kicks and couldn't even attempt the taps at the beginning, and now I can do both ?! I can now also do the 2nd and 3rd parts of the exercises without stopping. I'm still having trouble with the first part of the exercise at the 2nd squat jump. Before the second squat jump, I try to only do the exercises for 25s so I have more energy for it but still no luck. I am slowly and steadily fitting in more jumps and getting better at it though. Very very slowly 😓.
Arm exercises got heaps easier too and I can also do them properly without rests. I also notice my butt has gotten firmer, my stomach looks nice and toned (i swear i can see some abs coming through) and even my posture seems a bit better. I bought a couple crop tops this week (my first ever) and felt really cute in them, I would usually feel too self conscious in a crop top.
If anyone's wondering, I'm still heartbroken but this workout (and my friends) have helped me build more confidence in myself. It's progress, and I'm trying my best to start loving myself again.
4th week:
I CAN DO THE WHOLE ROUTINE NOW! Although, I can't quite keep up with her at the second squat jumps, I can do them continuously for the whole 30s (slowly). I can't believe I managed to be so consistent.
My body also looks amazing. My stomach looks a lot more sculpted, my arms are skinnier and more toned, my waist looks smaller while my butt (which was flat af before) looks a bit more plump. On top of that, I feel confident and amazing. Now that this workout's gotten a little easier, I'm going to start replacing a day each week for Pamela's 20min flat stomach & booty workout and a day for the 20min booty workout into my weekly routine.
This workout has also given me the confidence I lost from the breakup. I'm still taking things one step at a time, but I feel like this workout has also helped me both physically and mentally. After each workout I feel so accomplished and amazing, especially when I see myself improving and also seeing the progress on my body.
Hopefully this comment has motivated some of you to continue this workout because I can confirm it does get better and it does work. Also, it's okay to take your time. In the comments I remember seeing people master this in 3 weeks but it took me way longer than that. some of you might even take 6-7 weeks and that's okay as long as you're improving and/or constantly pushing yourself to improve. Good luck 💪
W O W THANK U SM i was so unmotivated but i'm gonna keep trying !
Wow ur a strong girl.
Does this give you bulky legs or arms? Who tried this workout can you please tell me
Wow thank you for sharing this!
Kino Yo i feel bad for yur fingers man...
I love how she just gets into it and doesn’t waste time with intros n stuff like that
Thats why this has 30 million views
ruclips.net/channel/UCRAVDwRGQGpGJeuMAY6dA1A
She probably had a break because I mean editing
ruclips.net/video/HzuWnKVgsNo/видео.html
Ikrrrrr
I had the biggest fight with my body during this workout, but I finished it even with muscle cramp. So proud of me💪
It was my first time doing this workout and I will definitely continue, cause it’s exactly the workout which I was searching for!
Don't be discouraged if you can't follow her properly at first. I usually adapt some of the excercises to be a bit easier and I do a quick warm up before as well as stretch/cool afterwards.
Don't push yourself too hard, that's how you get hurt, but also just skipping 30 seconds tends to throw you out of the rythm.
So don't feel bad for making it easier on yourself at first, at least you're doing something! And being able to finish the whole set, even if toned down, makes it much easier to pick it up again the next time.
Also, the more regularly you do it, the sooner you'll be able to try and maintain the proper versions, which is super exciting once it works out, so give yourself some time to adjust to a proper workout and you'll get there in no time!
ruclips.net/video/ejpQvyVlxzI/видео.html
really though you're right, it's better to keep up with the rhythm but to adapt the exercices: squats with no jumping or knees push-ups for instance. I started like this and step by step I'm getting closer to her workout!
yeah endurance comes with consistency
me before starting: just 20 minutes? easy lmao
me literally 6 minutes after: i'm dead, i'm alive but i'm dead
sameee lmao
BAHAHAHAHA
me thinking it would be easy because it said beginner😭
Sameeeeee
yeah
Her break Time: impeccable hair and face, elegantly sitting with her back straight.
Mine: hair gone frizzy, face IS all red, lying desperately on the floor wondering why life is so unfair.
😂😂haha
Literally the same situation
omggg it's exacly what i am doing right now
Girl, same 😂
same i’m literally a tomato lmao
Omg Pls don't be lazy and do this workout it's so good I've been doing it for 3 days and already see a big difference my hip fat has become much less and I skipped 3 tasks because I can't do them that means just do what you can but make an effort
you can do that!
(to lose weight, you also have to pay attention to your diet)
exactly!
I swear I did it for 2 weeks (5x/week) 2 years ago and I cannot believe how it toned every inch of my body. Be doing this again now that I gained a little.
No one:
Pamela: *puts this into a beginner workout plan*
Try this one then
ruclips.net/p/PLEMg4gi1XxbBGRhJ68GWzGdWWVuWIxRyH
It's for beginners.
Here is one from robots to humans: ruclips.net/video/GWhlljDICak/видео.html
to everyone who just completed the workout- WELL DONE PROUD OF U
Nuša Žohar I literally stopped to rest and I’m still in workout 4 like BRUH IM DEAD 💀
ruclips.net/video/XdSthV-uQkI/видео.html
Best video ruclips.net/video/XdSthV-uQkI/видео.html
it is good... 😍😘😍you can watch another one from this link---- ruclips.net/video/Gsgy6-AEF3M/видео.html
Thank you!
Pamela is so strong. How could she do this whole routine?? I'm dying here trying to finish it
20minutes sure flies by doing this workout! Once again very satisfied with this workout,Pamela never fails to impress me with every workout she does!
Best 20 mins..no talking... just workout. I loved the beeps in between , then I didnt have to keep looking at the TV for any changes.... ahhh. Thank you!
OK I am starting! 👍👍👍
@@VioletttaT same wish me luck 👍
I'm dying
Definitely like the no talking. Those get annoying. Good work out!
How could she look sooo calm while doing these moves? RESPECT
로미언니RomiUnnie I’ve suspected for a while that she is in fact a very realistic cyborg
that's what I want to know. I look crazy by the end of it
from my personal experience I would say that she does way harder routines then this one, after a while this will feel more relaxed to do then other routines... try doing well executed and fast 15 to 20 burpees without rest, do that every day by week 4 they will be much easier etc.
PicmipPixel Four sets of burpees and I’m done for the day 😂
L0rdtry
Wow, seid langem wieder eins der besten Workouts das ich hatte und es war nicht zu schnell, man kam gut hinterher. Ebenso haben die Pausen perfekt gepasst, sodass man den Inneren Schweinehund gut überwinden konnte. DANKE!!
2024 I’m still doing this ❤
Really good full body workout
I performed the "break" exercise flawlessly. I even extended it for 5 mins since I'm such a badass 😂
wow no way, me too! i extended it as well, but i didnt think anyone else did, since this specific exercise was very hard...
GET FIT IN WEEKS ruclips.net/video/0-DuEwSr4as/видео.html
Zoe Grieger yeah it is. First time tried this, it was very exhausted. But then i repeated this daily, now its kinda be a routinity that drain not much energy like first time
Warzone Moments there is no need for bad language🤣
me too lol
Does one squat jump
*checks for 6 pack*
Literally me
Same
MEEEEE
Mee
Saaaaammmmmeeee 😂
48 years old and did it with only 27 breaks in-between. 💪
Guys I did this workout for 2 weeks and the results are absolutely AMAZING!
Before my weight was 49 ,now 45!
-4kg. I'm really happy about that!
If you want to lose weight just do it!Don't lose motivation,of course it's gonna be hard but the results are amazing.
My legs and waist now are WAY SKINNIER than before.
(Sorry for bad english☝️)
Edit; After exercises drink water and about food:I eat food with not many calories,eat vegetables.Try to not eat any spicy food
Hi! How many days a week did you do this? Congratulations btw!!
Did you do any specific diet?🤔
45 kg seems quite low how old are you and height if you don't mind telling me
No one:
Me at 3AM when I get a random spurt of energy:
Finally there is someone like me 😅😊😊🤗
Haha frr
Same
omg i do that-
@c h u b b y, I glad I’m not the only one haha
Me thinking “ oh it’s just 20 minutes I’ll be fine” not even 2 minutes in and I can’t fucking breathe.
I know..I thought the same thing
Not even 30 seconds
@@nxari.vv5 I know
OMG SAMMEEE
the mountain climber oh no 2 mins.and I need help😅
This going to be my routine workout . I feel so great after doing it! Love it❤️
I've been doing this workout for a month now, and I feel so much stronger and fitter! Thanks Pamela!
the "well done" literally feels like I just graduated Uni
Emily Frank lol
hahaha amazing comment @Emily
ruclips.net/video/HzuWnKVgsNo/видео.html
🤣🤣🤣🤣🤣
Yeah😂😂
Oh my god I’m so proud of myself I did the whole workout this time without stopping
Congrats! ❤
Sarah JuNJR thanks 😊
@@FulfillingYoga You're welcome, but one question: How long did it take for you to be able to do this whole workout without stopping?
Sarah JuNJR I started small by including 1 workout in a week + biking and walking to work instead of taking the bus. Then 2 workouts and by the third week I was already so much more fit and I could
do it :-). You just have to keep consistent and start small and the most important thing I learned is enjoying the journey and you’ll be able to do this workout and much tougher ones ;) good luck 😉
omg congrats!!!❤❤❤
You do a great job of helping a Benninger start working out!!! It pushed me, but not so much that I could finish. I look forward to continuing and graduating to the next level. Thanks so much
This is one of the first workouts i ever tried from you and at first this was in my perspective a super hard sweaty killer workout but I did it so many times for months- until I felt that I needed a change from my workout playlist. I had so many changes cause well you upload weekly lmao. But i haven’t done this for at least more than a year and now coming across this workout my perspective has changed and this seems easy now. Tbh i wanna try it again to see if my thinking is right or if I still struggle. But over the years I’ve seen huge changes physically and mentally. I’m so proud of myself and it all started with this workout
Update: it went smoothly I’m so proud I was literally crying I’m so proud
Yo is it me or she's actually crazy. Being able to do this fully without stopping is the current goal at this point.
i know😂😂 my issue is not being able to finish these type of workouts
Ikr I had to pause the video a couple of times in between some of them
I almost had a damn heart attack the first 60 seconds
Sabrina G We were NOT ready!!! 😭😭😭😭
exactly what I was thinking while doing this the first time. Think I made about 3/4 of the exercises though. But yeah, same goal now
Me before starting: oh only 20 mins? That's shorter than the others. Let's get it!
Me 5 minutes in: ⚰️
omg yes
This is probably the funniest comment I have ever seen on workouts on RUclips. I can barely stop laughing. You're so sweet. I am debating now if I should try at all... 😂😂😂
Hi kezia, A little book to motivation, organize your sports time and your nutrition
www.amazon.com/dp/B08FKDQ1MY
good luck
Me 1 minute in: 💀⚰️🕊
@@rocioiturrez2951 Me 20 seconds in... 😂😂😂 To be fair though, I did an 8 minute HIIT in the morning which was a lot easier than Pam's 10 minute one... 😀
I'm tired just watching... but I'll be doing this on Saturday 😧 wish me luck
Best of luck Anna 💜
This workout looked so simple at the first glance… I wasn’t so wrong in a while… amazing great workout, thanks ❤️🔥✨
After school workout gang?
Give me some motivation
Keep going! While people are in bed with chips you’re working your butt off!
Go sis you got dis👏👏👏
After school sleep Gang? 😴🙋
ya can do this
BITCH WORK YOUR ASS OFF
Mrw “push ups on knees” comes up...
What did you think I was doing the first round of push ups?!
Lol women were meant to do pushups on their knees
Literally me
@@-jess_160 women were meant to do pushups on their knees?? What kind of a sexist comment is that?!
@@anaswaraharidasan519 Its not sexist if it's the truth!! look it up!
@@-jess_160 Women can do push ups without modifying it into doing it on their knees! It's about one's fitness level and upper body strength and people in general progress from knee push ups to doing it without staying on your knees. It is sexist,please check yourself.
I love this video❤ thank you so much 🙏
This used to be the workout I dreaded and was impossible. Now this is too easy!! Progress is progress and it feels amazing. I’m now doing double (if not more) the amount of time in this video. I have become so much stronger it’s incredible. The workout doesn’t get easier, you get stronger.
1. I love that there’s no talking at the beginning. No one asking to “like” the video, subscribe, or explain what a jumping jack is or whatever. I’m here to work out, not to chitchat. Thanks girl!
2. Anyone else always read “Pamela” in a Borat voice? Every time?
Getting stuck right in, love that!
ruclips.net/video/At6GtImfzTA/видео.html
Everybody is here in quarantine , you don’t have to ask it thousand times.
lmao
Woahh
I'm not
Is anyone here in quarantine?
Shhh👀 you don’t gotta expose me 😂😅
Honestly super intense but a great workout! Unfortunately, I was too tired when I did it and even though I finished it I didn't do all the exercises for the full time... However, I'm excited to try this again another day!
I did it 5 times(in 5 days)and I feel the progress...thank you!
*who's here to get fit for summer*
samebut i quit after 1min im fat
@@sararodriguez9936 hahahha me 😂
I am and I hope I can do it lmfao 😂❤️✌🏻👌🏻
I'm here to get fit forever wtf u mean lol
@@ll_extremelystressed_ll3804 Thats the attitude we need! 💪🏽😂
Me : that looks easy i can do it
Me afrer 1min : i'm having a heart attack
Sirina Survun me now
same im dying please call 911 im serious S.O.S.
Me too
Same😂😅
😂
It has become my favorite session now, able to exercise all the essential parts. I love you so much, Pamela!
Resolvi começar hoge e estou adorando!😁brasil
🤚🏻ATTENTION🤚🏻
STOP SCROLLING THROUGH THE COMMENTS GO AHEAD AND START THE WORKOUT 🏋️♀️ YOUVE GOT THIS. THIS WORKOUT IS GOING TO BRING YOU CLOSER TO YOUR GOALS YOU WILL FEEL AMAZING AFTER THIS. TRUST ME😊😊YOU GOT THIS
Ah, somehow I hate you, but I love you at the same time you know?
@@thestoneishome ahahahahahaa
@@thestoneishome lmao she just called us out in a nice way... I feel you
This actually made me push myself alot i really appreciate this =)
@Birdie Playz Cause he did it himself lol
Me : I can do it
After 2 mins : mom I can’t breathe
Those jumping squats gotta stop
I was blessed by god today i somehow did all 20 mins
I lost my legs in a horrible way after the first jumping squats. *RIP LEGS 3,000 BC - 2019*
Lmao right, I failed after the jump squats
@@jojoanimated7314 lmao that shite hard af
I still think these early workouts were the best. Please @pamela could you not do a few of those again? Have to scroll down so long to get to these ones … most effective full body workouts ever. If it’s too strong, you are too weak 😂😂😂❤
I did NOT realize how out of shape I was until I did this. Trying to start working out and man this was difficult.
She exercises like a robot without showing any difficulty. This exercise is crazy! I feel like I'm going to die😵
Yu Julie I felt that she did not introduce herself there is no motivation from her to audience,
Me too I swear 😥
Sammme literally can’t breathe
Au contrary i don't like too much talking i prefer this kind of videos
Ryt girl i m too feeling that
respect to those who can do this without a break
thx...
ruclips.net/video/ejpQvyVlxzI/видео.html
In time we’ll get there 😂
haha thanks
Thanku😜❤
I'm still doing this workout, and I love it so much. I did it for the first time about 2 years ago and it's still one of my favorites.
Wow! I searched for a 20 minute workout; this was first on the list and I'm so glad I started my day with this heart pumping workout! Thanks Pamela!
Me checking my belly after every activity
if this isn’t me i don’t know what is
😫 tbh
HAHAAHHAH SAME
YEEES!!!! Then your sad after it hasn’t changed
BYEEE
My favourite workout was “BREAK”
EDIT: Still is my favourite workout
Yeah. 😂😂😂✌️
😂😂😂
😂😂 seriously
PLS
Same lmao
ABSOLUTELY GOLDEN 20 MINS WORKOUT💪
Worked up a sweat in just 20 minutes, wow! Thanks for posting this😉
Me: oh just 20 minutes? Pff everyone can do that
Me 1 minute and a half into the exercise: Somone call the ambulance pleasee, i cant breathe
MEEE
It happens to mee
Awesome, keep it going!
HAHAH
omg literally
you know you’ve come far when planks feel like a relief
Hahaha yes!! My favourite part honestly
Right
So true even I felt the same 😍
That's like a motivation for me to not give up.
Why is this relatable lol
I do your workout everyday..love so much and very inspired
Your exercises are really effective, thank you
For whoever is looking through the comments to see if they should do it:
It IS very hard, but if you push through and finish it, you will feel AMAZING at the end.
This applies to me sifting through the comments here😂😂☝🏼
I'm paused at the second break looking at the comments :D
It’s probably ez
@@Coocoocrazytoysreviews not if ur just starting to workout
@@gn2630 yea well I have a reason but it’s personal
when you realise there are no ads which means no extra breaks😭
😂😂
😂😂😂😂
😂😂😂😂😂
😂😂😂
ruclips.net/video/ajrEVWqNJSU/видео.html
Workouts to gain bigger muscles
In two weeks🔥🔥
Omg this was sooo good! I will repeat this a looooot such a nice short but intense workout! 💪🏼💪🏼💪🏼
This one was tough, but I am just obsessed with your videos, they make me feel amazing in such a short amount of time. I'm used to doing hour long videos and getting the same results, you are queen!
Now I know why I have my body and why she has hers. Well done girl, you're strong !
marjorie same tho lmaooo
Everyone starts somewhere!
Squat jumps: 30 Sec
Jumping Jacks: 30 sec
Plank Jacks: 30 sec
Mountain Climbers: 30 sec
Squat w/ Side leg lift: 30 sec
Squat Jumps: 30sec
Push ups: 30 secs
Up&Down Plank: 30 sec
Str8 leg Right kickback: 30 sec
Str8 leg Left kickback: 30 sec
Side plank Right pull: 30 sec
Side plank Left Pull: 30 sec
BREAK (1 minute)
Lay down pushup: 30 sec
Superman: 30 sec
Superman Pull: 30 sec
T Rotation: 30 sec
Push up on knees: 30 sec
Inner leg lift left: 30 sec
Outer leg lift right: 30 sec
Inner leg lift Right: 30 sec
Outer leg lift left: 30 sec
T rotation: 30 sec
Superman: 30 sec
Plank: 30 sec
BREAK
1 leg glute bridge right: 30 sec
1 leg glute bridge leg: 30 sec
Glute bridge: 30 sec
Reverse crunch: 30 sec
Roll ins: 30 sec
Dips: 30 sec
Reverse plank: 30 sec
Flutter kicks: 30 sec
Toe taps: 30 sec
Dips: 30 sec
Tricep pushups on knees: 30 sec
Cross Mountain Spider Plank: 30 sec
THANK YOU
Oh thanks
Thanks
Thank you!
We thinking after each exercise...when’s the next break
Applauding Pamela. I’m proud. I just did this followed by the 20 minute intense version. It gets easier!
I appreciated your program, even with my poor physical condition. Thnaks !
I can't be the only one who thinks the first round is absolute hell
ayman aziz Idk man couldn’t even get past the first round
I can’t even do like half the exercises 😂
LEGS TURN INTO NOODLES
Ya really feel the burn
I found the last one the worst. I couldn't do any of it
The exercises. 30 seconds for everything 😉 GOODLUCK!❤️🤗
1. Squat jumps = 0:10
2. Jumping jacks = 0:40
3. Plank jacks = 1:10
4. Mountain climbers = 1:40
5. Squad w/ side leg lift = 2:10
6. Squat jumps = 2:40
7. Push ups= 3:10
8. Up & down plank = 3:40
9. Straight leg: kickback right = 4:10
10. Straight leg: kickback left = 4:40
11. Side plank: leg pull right = 5:10
12. Side plank: leg pull left = 5:40
🎉BREAK!!🎉 60 seconds
13. Lay down push up = 7:10
14. Superman = 7:40
15. Superman pull = 8:10
16. T rotation = 8:40
17. Push ups on knees = 9:10
18. Inner leg lift: left = 9:40
19. Outer leg lift: right = 10:10
20. Inner leg lift: right = 10:40
21. Outer leg lift: left = 11:10
22. T rotation = 11:40
23. Superman = 12:10
24. Plank = 12:40
🎉BREAK!!🎉 60 seconds
25. 1-leg glute bridge: right = 14:10
26. 1-leg glute bridge: left = 14:40
27. Glute bridge = 15:10
28. Reverse crunch = 15:40
29. Roll in's = 16:10
30. Dips = 16:40
31. Reverse plank = 17:10
32. Flutter kicks = 17:40
33. Toe taps = 18:10
34. Dips = 18:40
35. Triceps push ups on knees = 19:10
36. Cross-mountain spider plank = 19:40
😱🎉🔥WELL DONE!!! YOU SURVIVED!❤️🤗⭐
Honestly, wanna try this but I still wanna move the next day😂 and not walk like stick😂❤️
I’ll just start with the first part before the break for now
Until I get better then I’ll do the rest
Karle Cronje I did this before I went to a water park I felt no pain that day but boi I felt it 3 days later I guess it’s COD I hit my hips in multiple rides but after that day I was like geez I’m not sore
The next morning
I Can’t Move
@@bootifulbear7580 lmao😂 that's why I'm afraid to do it😂😂❤️
Karle Cronje truest me after the pain comes a great reward I’m the fittest in the class can run 800 meters and do 50 push-ups after a few months of this it may hurt but everything has a resone
(I could not run 50 meters with out being puffed just to show my improvement)
just so well planed! is perfect. thanks ♡♡
So lovely , centering and calming
I paused this video so she could rest.
Is that jin from bts
Armyyy
💀💀
Best comment :DDD
Army is fucking everywhere unbeliveable
Jinora the explorer 😂👍
For those feeling discouraged, I’ve been doing this workout more or less at least 1x a week since I had my baby, 4/5 x a week max; He is exactly 3 months and 1 week. At first I felt like I was wasting my time I didn’t see any results until 2 weeks in, now I’m fitter than I’ve ever been and I look awesome ( if I do say so myself 😆) and people can’t believe I have two kids. Whatever you do, DONT GIVE UP! Remember You’ll get stronger & Pain is weakness leaving the body. KEEP GOING ❤️
did you do it once a every day ?
@@ilpats hiya! Yes i did It everyday apart from the weekend
@@angelkwartz6332 okay thank you :)
Have you done a course for rebuilding after getting your Baby? It can be really unhealthy to just Start again. A few exercises are not for moms cause your stomach can get several injuries from it! Hope you are fine and your doctor said you are safe with starting with exercises again
Thanks 😊
Today I was really needing one of yours workouts! Thank u for that :D
I‘m literally lying in my bed watching this reading the comments and laughing at people who have died doing this workout lol
HELLO MY FELLOW EXO-L
Same
@@diyazaveri3958 :D
Lol😂😂😂
me ri8 now !!
I will try to do this for two weeks
please like and comment I need motivation🥺
Day 1: ☑️ I took breaks between every 3 moves and cried because it was tough😖 but I finished the video 😆
Day 2: ☑️ Still took breaks between every two exercise but felt better 😊
Day 3: ☑️ took a million breaks again 😖 (no one is paying attention to me 🥺🥺
Day 4: ☑️ it was easier because I did it with my mom so I had someone to keep me going☺️ pushed myself to take less break but still took one between each 6 exercise
Day 5: ☑️ really happy and proud because I only took two breaks other than the breaks she gave us. Felt really good after the workout😁
Day 6: ☑️ didn't take any breaks other than the one she gave us. It was really tough today😪
Day 7: ☑️ Still didn't take any breaks between except the breaks she gave us and was sooo tired after. ps. we're half way through 14 days! I can't believe I've already completed half of my goal!
Day 8: ☑️ It felt easier and shorter today💪 I felt really good after this.
Day 9: ☑️ Felt extra lazy today and was really tired during the whole work out. Took many breaks in between today😔☹️
Day 10: ☑️ Completed the workout and had a really great time🤩
Day11: ☑️ I'm so grateful I woke up with all the comments motivating me and made my day💖 the exercises are getting much easier now and I kinda look forward doing them every day😄
Day 12: ☑️ it's not so challenging for me anymore and I feel very accomplished after the workout😚
Day 13: ☑️ it's almost over and I'm not very tired after the workouts anymore. Love the progress 🥳
Day 14: ☑️ last dayyyy👏 Super happy and enjoyed the time❣️
Results: Even though my weight didn't really change, I can definitely see the difference. My abs are more defined and my thighs and arms looked more toned comparing to the first day. It was really tough the first three days but it gets so much better and easier each day! I really recommend this even to beginners! I'm a beginner and it's a little hard to push through at first but it gets better very quick💙
Omg thank you J for your motivation! keep working together🤩 We got this 💪 finally someone notices me🥺
YOU CAN DO IT YAY 💖💖💖💖
Keep going 😁❤️
keep going YOU CAN DO IT AND AHCIEVE THAT GOODASS BODY WOOOA GIRL
perfectly flawed my weight didn't really change but I feel a lot stronger while doing the exercises and my waist looks more toned! I recommend you trying it too❣️
I did each for 20 seconds, 5 for break and 5 for understanding how to do the exercise👍🏻
The most longest and difficult 20 minutes for me and my heart♥️
Me: does squat jump
Also Me: hears the soda moving in my stomach
Priv haha same
Lina Anil 😂
Same
Haha same
Samee
Hack for beginners she uses 30 second timer for all workout if your totally new then u can make it to 20 sec each and take rest for 10 sec till she began new set and gradually increase to 25 after then time will come u will be able to achieve 30 sec for each workout.
Edit: Thanks everyone for so many like this is my first comment which got like on RUclips in 3 figures.
Edit2: 4 figures now 😉 thanks everyone!!
Abdullah Shaikh i read this comment too late, i’m dying 😥 but thank you 😊
@@esteffany478 you are welcome 🤗
Omg im glad that im not the only one who really neads A break for Some air hahahah
Abdullah Shaikh ui
thank you ;-; i tried doing a full one before reading this comment and I died just after 2 minutes working out
I just did this for the first time and made it all the way through besides needing an extra water break! Thank you so much 😊
Thank you, Pamela! YOU are the Best!!
Today, I did 5 minutes of the workout.. Tomorrow i'll do 7 minutes. *Baby steps*
you got this!
Amazing ! Xx
you got this, keep up the efforts!
Yes!! You got this!!
ruclips.net/video/At6GtImfzTA/видео.html
Who is here after coronavirus lockdowns?
me lmao
me! I groaned my way through half of it :) anyway
Me. 😂
Lol. Meeeee
:DDD same
Thank you so much PAM!! Love this so much. perfect!!
I felt exellent when I finished this workout😁 Thank you so much❤️