15 MIN LEG WORKOUT, Floor Only - Level: Medium, slow Pilates Style, low impact, knee friendly
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- Опубликовано: 7 дек 2022
- Floor Only ♥︎ a Pilates-inspired workout. A slow way to train your inner thighs, hamstrings, butt & quads! That means: no squats, nothing extreme for the knees and nothing that will make you sweat! / Werbung
This workout has a touch of „elegance“ while moving your legs in all kinds of directions, to train our muscles in a very calm way. We start with a set of Glute Bridges, continued with a big variety of Side Lifts, Inner Thigh Lifts, Booty movements & a small stretching / calm down set in the very end.
Level: I would say it is suitable for all levels. Beginners, Medium & hardcore people can do this on their „Pilates Day“, as a muscle activation or to end a workout with a calm burn.
▸ knee friendly, no squats, lunges or jumps
▸ suitable if you have bad joints or suffer from knee pain
▸ a slow workout. No sweat, only strength.
It's super important that you THINK about your thighs, booty & co. during every second of those 15min and try to make them BURN. Means you try to
1) squeeze your butt
2) tilt your hip forward aka. tuck it in for the side lifts
3. move your leg with the "strength" of your muscles and not by swinging
4) don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.
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➞ my Pam App ♥︎ Free workout & meal 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. Averagekidluke - No Good 4 U
2. Ricky Rich - All I Need (feat. Franglish)
3. Gorillaz - New Gold (feat. Tame Impala and Bootie Brown)
4. Carlie Hanson - Pretender
5. René Miller - Concrete Heart (Acoustic)
6. Slopes - Days Like These
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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
My fav part was sitting and breathing 😅
Fr 😅
Same 😂😅
Same here.🥵
Thumbs up if you are as in love as I am with this new workout❣️thank you Pam for all your effort to make each video different, challenging and for being the reason for many of us to love training 🤎
@@mdoublehb9455that’s me
@@mdoublehb9455 ok how
PAAAAM ! I can clearly say that it is one of the best leg workouts I have ever seen in my life. Glutes, thighs, side of the butt... Everything is on FIRE. It went really well on a slowly burning day. Thanks for your effort! 😍🔥
@MdoubleHB this isn't tinder my guy and fix ur ego
@@halimeshaini8307ya fr. Bro thinks he’s on tinder💀
This woman is the one I started training with around 2 years ago and she's the only one I follow in my fitness journey even today! I haven't had the necessity to look for something else, nothing has missed for me... Pam, thanks for being here for these 2 years, you made me love "pain" because of "gain", love you forever ❤❤❤
I actually LOVE pilates leg workouts cause they don't require a lot of motivation to do And are very effective as well ❤️
The Maldives videos are my absolute favourites and this workout was the right mix of challenging and relaxing. It's so snowy and grey here that it's nice to escape to the tropics for a little! Thanks as always!
Can we appreciate the great songs in this video! Really sets up the mood to fight towards the goal!
I love this! Please more of these Pilates-style videos! 15 Min is great also :)
@MdoubleHB hello! i think i would be the perfect candidate for you 🥰😍🥰🥰😍🥰🔥🔥😱🔥🔥🙄
Did it work
@Nouna418 hell yes
I appreciate that this workout has built in stretches. I would love to see more like that.
Note to self : ❤
Sammy I am proud of you
U did this workout
And all the others
The cardio
The warm up
The stretches
You complete a whole week workout plan without breaks and been so consistent
Infact u only took sat off ❤
I love you Sammy and I accept you just the way you are ❤
I hope and know that u will def find someone who values you ALOT❤
You are rare
You are a diamond !
One in billion, trillions!
I’m so glad I found you! I was getting discouraged at the gym but finding your videos- I love how you don’t TALK but show everything perfectly to where I understand what to do. Thank you so much!!!
Always a new person popping out in the background and Pam‘s face are killing me 😂😂😂😂😂😂
It is so slow but intensive… love it!
Week 5, 2023 (Friday)
1 leg stretches
Bridge on tippy toes
Pulses
Wide bridge on heel
Quick +far away
Hold
Straight side lift R
2xfront+ booty kick
Straight lift+booty kick
Small circles
Inner thigh lift L
Inner thigh pulses
Straight side lift L
2 xfront+booty kick
Straight lift + booty kick
Small circles
Inner thigh lift R
Pulses R
Half cobra+bootyR
Half cobra+bootyL
Booty lifts
Lift+hamstring curl
Frog+abductor
Frog kicks
Hold
Front thigh lift R
Front thigh lift L
Wide fold
Butterfly
Well done!😅
Hi!Should we rest between exercises?
@@user-hm3jf1tv1b only if you feel like ! Make sure ur breaks don’t last ages
Pamela Reid = creativity, FUN, persistance, discipline. It's been almost 2 years since I started my fitness journey with Pam and I can't say how many times I was feeling joy and enjoy being healthy with her happy dance and workouts. I don't see them as a struggle but my "me-time". Not to mention her playlists. Simply the best!!
Reif, not Reid 🙄😬
The stretch at the end of the video felt amazing after this workout ☺️
@MdoubleHB Lmao please seek mental health care
This background is just ❤️🔥 Pam, you’re as always gorgeous and strong!! Thank you for this awesome workout, can’t wait to try it (especially considering the fact, that in the place where I live it’s 5:00am in the morning rn 😅❤)
Thnak you. Great music and good workout for lazy saturday
Pamela Reif ich liebe dich! You are the best. In this workout you seem a little tired/unexcited, which is okay as there's no need to be excited All The Time. At the same time please make sure you take a few weeks off this December!! It's important to have a true vacation (in which you are not working at all) and shake up from the usual. Wishing you all the best.
This is literally the exact video I was wanting to add to my rotation 👏🏼👏🏼👏🏼 My new Sat!
You are simply great. The stretching in the end. The breathing. Fantastic.
Pamela
I can't appreciate enough of the regular efforts you make and do in your pretty videos.
You are a goddess,
pretty , consistent, independent, bright and all right things in the world.
Always remeber, HARD AND CONSISTENCY WORK PAYS OFF SO HARD THAT NOTHING WILL EVER SLAP ONE SO HARD
PS,, i combined this workout with the prevoius standing leg workout of 10min to make my day leg day.
So proud! But my legs are sore 😭
One of my favorite leg workouts 👏🏻 I’ve been such in the mood for slow and hard workouts and this is exactly what I was expecting 🙌🏻 thanks for your amazing work and for always keep me motivated to workout 💪🏻😘
I truly enjoyed this workout. After a year of inconsistently working out. I am glad that I have developed so,e consistency and are enjoying working out with you again. I think I’m going to add this to my leg day workout or whenever I need a pick me up. ❤❤❤❤
Pam, I did majority of your leg workouts so far, this is very comprehensive and also could be a finisher of multiple workouts of the day. Your clothes match the color of the sky and the timer perfectly! I can't wait to do it this weekend! Thank you as always💕
Dear Pam, I can not thank you enough this video, bacause it cured my lumbago in my hip that I've suffered a lot for more than half a year. I couldn't walk a lot, 'cause I had a pain in my leg. After only doing one pilates video it was getting better, so since then I'm doing it constatly and hope I will be quite healthy soon. So for a pinched nerve the best thing you can do is streching the muscles! Thank you very much!
Like that a quick Stretch at the end is included ☺️👍🏻
I needed a leg day! Perfect. Can't wait to rock this before my 20 mile Friday ride. Thanks Pamela.
You did well with all those distractions!! 😉 Another great workout - thank you.
That was such a calm great finisher to a stressful day . Love you and your workouts ❤️ sending love from Eygpt 💗
Thank god there is no side planks!
But still after almost one year,this is such a fun workout to do!I love the stretching session at the end❤
Keep your good work going❤️
Going through the worst heartbreak I've ever experienced in my life, worse than what I thought possibly, I have to say: this workout playlist is making it VERY difficult to keep it together.
fr dude 😭 I hope you feel better soon, take your time to heal :)
I love this workout, the only thing is that the music is a bit sad, 'd like something more optimistic for the morning 🌅 workout, 😉🙂🌄🌅 p s. Pam, I'm your fan for many years, and I'm very grateful 💗 for all the work you are doing, your workouts are extremely productive and useful, thanks a lot ☺️😉💪
Danke für deinen Tollen Videos und auch dein App ost mega. ich war nie Sportbegeistert, aber deine Workouts gefallen mir und ich habe yvor einem Jahr begonnen und bin mitlerweile 10kg leichter. danke dafür 🎉❤
This is just what I needed. Thank you Pam!🥰
This is amazing! Favorite leg workout I’ve done and I’ve done many . Love it thank you Pam!
Omgg I absolutely loved this workout thank you ! And having included some stretches at the end was definitely a great idea !
Thank you, love you so much Pam!! These exercies obiviously work
One of the best legs workouts! LOVE the pilates style videos, please do more! 😍 And the music was so great and motivating in the first half of the video, just loveeeeed it! ❤
It's nice and slow but in 15 minutes activates all parts of your thighs as well as your glutes. Great workout
❤ MUSIC ❤ BACKGROUND ❤ BURN! 💯Everything on point Pamela 💞😍 love this 15-min pilates style workout
She’s so inspired. Exercise and beauty…I luv her hairstyle!
Each time I do this video I feel like thanking you so so much! Thanks a lot for your great effort in making such helpful and entertaining low impact videos! ❤
Thanks Pam, you make me better every day❤
Thank you for this Pam!
My new favorite leg workout. Music reflects sadness and broken relationships. Hope you are okay. Because, Pamela, you sure are loved. Thanks for sharing you, and teaching me.
Wow, I never realised that about these songs! Such a detail 😮
Time flied while doing it ♥️ thank you Pam
Loved the video and exercises. Beautiful setting as well. Absolutely loved the music choices it really complimented the video well! Thanks Pam!!
Спасибо за тренировки 🥰
Русская 🤗
@@juliakrivonosova8867 Узбечка😊😉
So I finally did this and I’m super late to it. But it was harder than I thought but it was perfect I love it when it’s a challenge and especially on the floor haha
Loved it
So long awaited, thank you!!❤️🔥
Love this. Second time this week as I could feel it so much after the first one!
new favourite leg workout!!
Love this sooooo much! It was perfect after my month break. Thank you, Pam💗✨️
Loved it! Also, the playlist was bomb as always!!
I absolutely love your videos and do them everytime I work out! My favorite are the cardio dance workouts but I LOVE these to balance everything out. Thank you for always showing up and giving amazing workouts!
Bit late but doing this for 2 weeks! Remind me to come back!
Weight: 51kg
Day 1: ✔️ I really felt that burn , did abs workout too!
Day 2: had no time today , going on school trip so I wont update for some time
Any results?
Beautiful Workout Pam! At the end of the workout, I was sweating but I was happy!
waaa, I felt my thighs, my butt, my calves BURNING!!!!! in the middle of the video, I was whispering to myself "es tut nicht weh, es tut nicht weh" and somehow I managed to hold it through yayy haha! so many new movements, real burn in a different level!! this was literally everything. I'm gonna use this video in combination with the 10min Ibiza & Maledives inner thigh AND the 10min standing legs pilates and I'm 100% sure I'm gonna see the results. as always, you outdid yourself Pam! thank you so much for this video. loved your outfit, loved your smiles throughout the video!! thank you Mama Reif for filming!💙
ps: how strange was it to do the frog hold + abductor without a booty band?😂
Pam, thank you for the amazing workout! I enjoyed it a lot! 💚The only thing that is not aligning with me is the lyrics of the soundtracks. It’s a bit weird to finish the great workout with “..I’m not good enough..” 🤷🏼♀️😂
We ❤ you Pamela!!! Please make more leg related videos!!!
Super great workout! 🙌💯💪💪 Thankful to you, Pamela! 🌞💓💐
I love this thigh workout pam! I felt like I was there thanks for your efforts
Love love love this new genre of workout ❤😊😊❤
Thank you so much for this low impact video 😍🥰😘🤗
Quality of video is sooo good and I really love this workout, thanks Pam ❤
I think this is my Favoriten workout from you pam❤
Loved it! Love the background & the color of your puma outfit fits in so well ♥️
Love love love this workout!
Thank you, Pam, love this 💖
love❤ur workouts so much since last year Pam！🎉
I can't wait to join this workout!🤩
Thanks for the app and the routines love you so much
I want to be on that beach! Love your videos Pamela. They always make me feel good.
The music is great as always and my legs feel like „Wackelpudding“ now, but in a very good way🫶💞
In der Musikauswahl wieder selbst übertroffen! 😌😍💙
just wooow! love the workout, the scene and your outfit 😍
You‘re amazing 😻 thank you for this delightful workout
Got me TREMBLING! This workout is so good, I have been really low impact for a while now and this was a good next level to get me work-ING 😅💃
Highly recommend
Wow that workout was amazing ill b seeing leaner legs soon ❤️
Спасибо, чувствую себя лучше!
I am sure we've been a lot of frogs here during this nice beach Pilates workout! 😁
This was a great workout and an AMAZING playlist! I loved every song (especially Gorillaz, they are my all time favorite). The last song touched my heart. Thank you Pam.
This is perfect 🤩
I love your workout Pam it's so motivated and make me stronger we love you so much thanks for this video😍🥰😘
Love this workout❤ thank you so much
Love your workouts! ❤
I loved this workout! Sending love from Brazil! ❤️🇧🇷
Your workouts are amazing! I’ve already lost almost 70 pounds from these!
@MdoubleHB bro go have a life. you offering a job or what?
@MdoubleHB hah. over my dead body. you objectify women, you don't deserve an apology.
@MdoubleHB ???
Loved it 😍..what a brilliant workout to kick off your day🥰
you’re amazing!
You and your workouts are my reasons to livin my life happier🥺🥺🥰🥰🥰
Your all videos are so good thank uuu you are the best❤
You are amazing Pam, I love you and your workouts very much :)😘
Thank you for this!!!:D
Thank you for cool workout 🩷
Thanks for this relaxing workout
this blue color fits you so well
This was perfect
Thank you so much! Love it and it’s so beautiful