10 MIN INNER THIGH with Book - Floor Workout, Knee Friendly / slow but burns like fire I Pamela Reif
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- Опубликовано: 24 апр 2022
- Uffff, who can make it till the end? Is your book slipping? :D / Werbung
No sweating, no squats, no jumps & nothing that seems hard at first.
But after timeeee this lovely piece of equipment called „BOOK“ will make our cute legs shake :D
▸ Focus: the inner part of the top of your legs = the INNER THIGHS.
▸ You might think they are a bit wobbly & hard to target during normal leg days. That’s normal!! It’s a small muscle that is usually secondary.
▸ With slow and concentrated exercises, we can wake up those muscles & make them more tight and toned :)
▸ You can also feel them better, if you continue with additional leg workouts afterwards.
▸ This is also suitable as a „finisher“ after your leg day!
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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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. Anitta - Envolver
2. Jamie Miller - Last Call
3. Aya Nakamura - Dégaine (feat. Damso)
4. MBNN & Rowald Steyn - ilomilo
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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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I definitely love reading books more than doing workouts with them😂
For me it’s the other way round
for me, it's doing both simultaneously
@@Juli-jw4wo me too!
I totally agree with you 😂
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
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 :))
What a beautiful comment 🌸
What a beautiful comment 🌸
Have a fantastic day too💓
Lovely
Lovely
Sooo tell me - who made it through WITHOUT letting the book slip? 😂 #superhero
First to comment
I did! The barefoot is the key! 👣
meee
Almost 💪
Hahaha I tried so hard, but it just keep slipping and slipping on 🫠
This whole video is a vibe.. the sunrirse, the pastel pink outfit and timer, the feminine vibes doing glute bridges on tippy toes... *chefs kiss* Need more like this Pam!
me: studying for a uni exam thinking I need a break i will exercise a little
pamela: use a book for a workout. ok queen.
As a french follower : thank you SO MUCH for putting Aya Nakamura's music in your video !! I feel so proud haha
Everybody: Let's train our inner thighs today and do some moves that are targeting the inner thigh!
Pam: It's only a proper workout if it's targeting the abs as well 3:)
OMGGG THE SONG IN ESPAÑOL🔥, as a latin subscriber you can’t imagine how excited I get when you add songs in Spanish to the videos🇲🇽❤️🔥
btw this just became one of my favorite thigh video even though the book slipped every time!🤣
And I as a german have to throw up when there is a German Song
La verdad es al revés para mí. Odio la música latina con toda mi alma
I also get excited as a spanish learner 😂❤👍
Can you recommend any good Español Music??? Plssss
Pamela, thank you so much! You helped me to fall in love with working out again💛
That’s the best ♥️♥️♥️ so glad to hear
@@PamelaRf1 aww, thank you so much! I didn't expect you to reply; your comment just made my day💛
Who else is reading comments while legs are on firee?😫🤤❤
привет из России!! твои тренировки прекрасны;)
I did this with a huge dictionary and i am writing this form heaven 💀
Anybody else click on this video because of how beautiful this beach is and then found themselves doing the workout lol all the more reasons for pam to do more beach workouts! One of my faves, thanks Pam! 😊
The aesthetics of this video!!! I had to watch it again after the workout just to...watch it!! I can only imagine how that butterfly sit at the end felt in such a beautiful, peaceful place :')
Thank you so much for the beautiful Maldives content, you‘re a queen to combine such a painful workout (because it burns like hell) with an amazing scenery in the background! 🤍 It almost feels like i‘m relaxing with a thigh burn!
So motivating when you take us to the beach!! Just perfect
1. glute bridges
2. glute bridge pulses
3. straight leg open + close
4. butterfly shoot outs
5. press it together
6. butterfly squeeze
7. glute bridges - tippy toes
8. glute bridges hold
9. inner thigh lift, L
10. pulses
11. hold
12. inner thigh lift, R
13. pulses
14. hold
15. bridges - feet far away
16. far away - pulses
17. hold - normal
18. bridges
19. hold
20. butterfly squeeze
21. butterfly sit
Thank you!
Thank you so much
I think I’ve never had any of my muscles shaking as much as during this workout😬 but I held the book until the end🔥
Everything about this video is... 🙌🏼 Incredibly beautiful setting, will help to distract from the burn 😅🔥 Def picking a thin book for this! 🙈
Thank you! ♥️ BUT: the thinner, the harder!! 🤣
@@PamelaRf1 aaaannd.... the thinner the legs, the harder it is haha :D
@@PamelaRf1 but the thicker the heavier
and now i can‘t decide if i love this inner thigh video more or the old inner thigh low impact with the Ibiza view😮💨
pros for this one: the setting, pam‘s outfit (i adore the details), new exercises with the book, the cute „hats gepiept?“ detail, the cool down at the end!!
cons: maybe the 60s hold ?? kidding, it‘s good for the BURN
pros Ibiza video: MUSIC, structure of the video (5min right leg, 5min left leg), the setting, the MUSIC AGAIN bc it makes me forget how i‘m struggling to hold up my leg AND it‘s such a mood booster
cons: there‘s none, i think the ibiza one stays my fav and this one is on the close second place💗
Hello Patricia,
You have this pretty smile wrapped around your beautiful face.
This smile caught my whole attention.
Where did you get that smile from?
Hope to read a reply from you soon.
@@mattfederico1444 well looks like she isn't interested 😂
I actually love two things in this workout: is that Pam missed the timer and lost the book during the exercise. It proves me that she is a real human
Week 6, 2023 (Friday)
so glad we’ve got a new inner thigh workout!! it’s super refreshing as ive been doing the 10 min low impact one A LOT of times hahah
This was great! Love doing your workouts Pam, they’re all amazing!! 💪
Love u too
Pamela has such a cute smile c:
Супер тренировка🌞 это реально работает.
Через 10 дней выполнения, стала очень заметна разница в размерах. Структура ног потянулась и ноги стали стройнее. Кто будет делать у вас обязательно все получится! ❤️
Thank you so much. This workout is so cool! ❤️❤️❤️
First the view is so beautiful. And my thighs are shaking especially while doing the last bridge hold I tried so hard to keep my legs close so they were shaking like crazy. It was worth every second 💅🏻❤
thank you for the leg workout, Pam! the sunset beach scenery is beautiful and spectacular. and to prevent the book from slipping maybe next time we should be barefoot and wearing shorts!! direct contact with the sticky skin helps, haha
I love the energy in this video (also: I love the way Pamela talks to us when there is a little chaos 🥺❤️)
Pamela thanks for making all my workouts so much fun, you're seriously awesome 😭💙
I just loooooove this workout. It's burning the thighs AND you suffer with a wonderful view 😍 the colors are amazing in this video! Thank you a lot for doing this. You're my longtime training buddy 🤌🏻🏋🏼♀️
Haha I have looooonnngggg legs and this was MUCH harder than I expected 😂 as with my very long arms, I think my muscles have to word extra hard to lift such long limbs 😅 this was a great one! Thanks Pam!
In this video everything is beautiful😍✨
allright👍
i love how i have like two minutes during the inner thigh lifts and pulses where i can read in the book 😂🤝🏻
not me sitting there with two books... one for reading, the other one for the workout 😂
@@Juli-jw4wo OMG YES.
Why do I actually enjoy this???
Loved the Brazilian song at the beginning 🇧🇷💕
Thank you for this Pam!!:)
Dear Dostoevsky let's train together🏋♂️
I ❤ THIS MULTILINGUAL WORKOUT!!! PLEASE MAKE MORE OF THEM, ES WAR SO COOL 💫
I am in this before the first time i hold to the end.. this make me soo happy because we are a journey with you getting stronger! Soo, thank you pamela for everything..❤️
That 60 second hold though... It nearly killed me!
Omggg soo relateableeeee😫😫
Pam, can you be so kind and create an As It Was song workout for us? 🌝❤️
You're looking so beautiful during the workout. More from standing abs please ❤.
Thank you Pam for not adding a booty band to this one haha, it was already fire!
So I decided to do this video with a math book. Now math kills my brain and thighs
thank you so much for this workout! I feel so good afterwards 💜
The little run back at the end soo cutee🥺
Absolutely LOVE your workout videos! They kick my butt every time 😂
I'm so happy ypu chose Anitta to begin with!! Brazilian fans are happy & proud 🤣 love this one, my inner thighs are burninggg
I love how she said “sorry for holding 60 sec.” 😂
I never thought my inner thighs could shake and hurt that much! :') Thanks Pam
The view with the sunset is beautiful🌅, your outfit 💗, the exercises, the music and all the details that you put in each video are amazing💖! Thank you very much Pam🥰
Beach, sunset , workout…all is great! Thank you!
I love the straight leg open + close exercise 😍And also the butterfly shoot outs!
💯def burns like fire a few hours later 😅. Love it. Thank you deeply Pamela. I used my Yoga Block. Perfect item for this exercise too
I want to thank you so so much, Pamela🥰 I've been suffering from Covid-19 for a few days ago, yet I felt nothing because I stayed positive and did your medium-level, yoga, and stretching workout:3 And they really soothing, healed, and helped me to control my breath a lot:3 You've helped me a lot Pam🥰 Love you🥰
get well soon !!
@@depressedintp Thank you so much!😊
omg! thank you so much ❤🔥 i love knee friendly videos!! I hope you're gonna do more of this kind of videos!
Love you paaaaam
My fav exercise was the butterfly sit ☺️
Ich liebe die Farben! Mein innerer Monk macht nämlich mittlerweile nicht nur workout Pläne nach Muskelgruppen, sondern auch nach Farben und location... Mint sunday, blue Booty, Meer Mix, tropical Upper Body, ocean Abs,... . 🦋🧚♀️🌸☀️🌟
Your cookbook is usable for various purposes! 🤣💗
Namaste my lovely friend nice to meet you 💓 💛 💗 💕
You are my inspiration ❤️ ❤❤️💕
Friendship is born at that moment when one person says to another: 'What! you too? I thought I was the only one.
Good afternoon 🌄 ☕️ 🙏
Have a wonderful day ♥️ 🌹 🤝 💋 💗 👍 ♥️ 🌹 ✌️💋💞
Amazing as always😍 I loved the idea of using a book as workout equipment❤
Thank you for the french music ❤
so amazing!!!
Jesus, Pam! You put an Anitta song in your video! Brazilian people, like me, are saying thank you now! 🇧🇷🇧🇷❤️
Aya Nakamura !!!! Thanks Pam for this beautiful workout ! Bisous de la France
I´ve been doing those workouts for sime time now and always ask myself if the backrounds are real...
It's amazing how I'm barely sweating throughout the workout but I feel the burn after!! :)
𝕊𝕚𝕤𝕥𝕖𝕣 ℙ𝕒𝕞𝕖𝕝𝕒!
Even though I haven't met you, you're one of my best friends ♥
Im so proud to call you my trainer😁
I wish you all the happiness!!💕
You've created a Queendom! 👑
I wasn't going to train today because I am under the weather but I am so thankful I decided to go for it anyways. Never have I ever regretted a Pamela workout I always feel proud after. Although my book fell so many times but I never have up. Much love from Canada by way of California.
The beach background helps me workout better and longer. More videos on the beach or other places than inside a building:)
J’ai souris quand j’ai vu la musique française 😋
I love the music in this video !!
She smiles through the pain 🔥
Oh my god I definetely need this, thank you Pam!
Thank you so much for the beautiful Maldives content, you're a queen to combine such a painful workout (because it burns like hell) with an amazing scenery in the background! It almost feels like i'm relaxing with a thigh burn!
Thank you so much for creating another fantastic thigh killer workout for us! Love it but I do not think today I can walk properly. 😂 Definitely will be my weekly workout! Thank you ❤
I really enjoy this workout!! And the playlist 🥰
My new favourite!
Im sure everyone wants a nice body shape for summer, summer is coming and we all girls would like to wear dress around!! So lets get start doing this hahahahah :D. Today is gonna be my first day and Im gonna do it everyday as checkout
The view his so beautiful😍🥰
I was too lazy and I did this workouts in the bed before sleep !🤪Btw its an amazing view that keeps me motivated
Ich bin soooooo fasziniert von den Farben, dass ich vom Trainieren total abgelenkt bin 🏖️🏝️🌞
I love Pamela's challenging workouts :) As feedback, it would be good to do the movements longer than 30 seconds cause there's always 5 seconds that are lost while changing position :) Hope we can make them 35 or 40 seconds :)
This is beautiful
I love floor workout
No words can tell how much I love this one ❤ Thank you Pam!
Thanks a lot pamela. Please do more upper body specially arms. Love you ❤️
THIS IS EXACTLY WHAT I'VE BEEN WANTING FOR SO LONG
Omg the book! It makes such a huge difference. My thighsssss are burning 🥺🔥🔥
I have a back pain this morning, while trying this exercise, the pain is slowly going away... Thank you pam...
and for the first time, I'm strong enough to follow your exercise until finish
I loooove the stretch in the end, you should add it to other new videos 😍😍❤
It's amazing that you added Anitta in a video workout!
FINALLY INNER THIGHHH YASSS!!!
Loved this one! Yeah, my book was slipping towards the end :D
Loved the soothing setting and cool music too. And your pink outfit! I am doing workout with your videos for quite some time. And I long to have workout outfits like you wear, but meh can't find these cool ones in the market.
Gosh I love all of your videos Pam !! My mood is always lifted and I always feel better about myself - thank you !!
As always it was amazing!! Thank you so much for making me smile and workout all at once ❤️ lots of love!
Yes a new workout to do todayy!❤❤
The scenery is really heavenly. Where is your location for this one. I must add it to my bucket list.❤️
I am still in recovery fro m an accident over 8 years ago. I was hit by a car. You’re the only person who’s workouts I can follow right now because when people talk too much I can’t focus on the exercise. Thank You for all your hard work and dedication l. You make it look easy breezy. But I know it’s because so much thought, preparation and planning goes on behind the scenes.
Look forward to getting better and stronger with you!
thank u pam, ur workout program is very helpful. been feeling very good lately :) have a great day