10 MIN INNER THIGH - Floor only, Low Impact / chilled, slow & effective I Pamela Reif
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- Опубликовано: 20 сен 2021
- You can almost stay lazy for this workout! :D No squats, no sweat, no standing up ♥️ / Werbung
This routine targets 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 will also train them more effectively, if you continue with additional leg workouts afterwards.
▸ This also works amazing as a „finisher“ after your leg day. To make sure those inner thighs will be soooore tomorrow!
PS: I filmed this workout completely on my own! My mind was busy with „s**t I hope the focus is still correct“ & „its so windy I cannot hear the beep“ :D :D the video turned out nice though, lucky me!!
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➞ my Pam App ♥️ Free workout plans (8 versions), lot of recipes & tips:
Https://www.pam-app.de/app
▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
30min, 45min and Beginner Friendly. 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. Alle Farben - Alright (feat. KIDDO)
2. Ofenbach, Ella Henderson - Hurricane
3. Ed Sheeran - Shivers
4. Griff - One Night
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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
Remember " It's never easier. You are just getting stronger "
Yessss 👍🏻👍🏻👍🏻
@@mariezhuk1591 smash that workout🏋🚴💪
согл
so right!!!!!!!!!!!
Yes exactly! I needed that extra boost rn. Thanks
I love the simple structure of this video. Just one leg than the other. No changing positions, no jumping, no equipment. It hurt a lot, but time passed by so quickly. Felt like 5min instead of 10.
True
You act like any of this shit will do anything for you.😂😂😂
@@publicrestroom5075 If you don’t think it will do anything then why are you here?
@@publicrestroom5075 haha I bet you are either a troll who hasn't even tried any of it, or a quitter.
@@publicrestroom5075 I mean it's probably not as effective as lets say more "active" movements, but this will still work to some degree
Me when doing Pam's workouts: I'll be alright, it's gonna hurt me for awhile but I'll be fine 🤣😘
It's me when I'm going to the university 🤣
saw your comment on Pam's ig story
)
@@user-ef7sf2bx5z The workouts & grades are in our hands 😅
@@maomao_O Yayy! 😙
@@user-ef7sf2bx5z hb
My butt would have been in pain if I sat on the rocks 😭😭 but nothing hurts more than Pam's workouts 🤠😅
That's exatly what I thought. 😂
My butt hurts even on the mat at home 😂 so I put extra material on top 😅
@@aigerimyerezheyeva2046 SAMEEE Mee too
Personally most of Chloe Ting's workouts hurt, Pam's are way better for me. I actually enjoy hers to be consistent
Am I the only one who doesn't have a mat , so I just do it on bed/floor?
how she doing this on rocks bruh😭
She’s hardcore!
I know right? I can barely do it on the mat 😂😂
Hurts my hip just to look at it. 😂 I'm doing this on a thick mat. 😅
Right! 😂 cuz shes Pam and she can do anything !
How is she smiling bruh
You know Pam is hardcore when she's exercising on rocks 🤣
😂😂😂😂
💀💀💀
hey
I was thinking the same thing
@@shaneaccented9682 hey
Me at the begining: "ok looks easy"
Me after 5 min: "aaa I need a new leg"
no we need Pam’s leg
Same 😭
@@user-hn3xl9wl9t Hahahaha
@@Simetra4 we are getting pam's leg by doing this excersize
Same thing happen to me🤣🤣. I can't move
PAM! no way that was comfortable on the rocks
ikr hahaha I have to use 3 mats lolololol
@@meganinnl 😂😂
Where was this?
I know right
I started in my bedroom and ended up in my kitchen
This felt like a shorter version of the 15 min thigh workout low impact - sometimes I get discouraged by long workout videos, usually on those days when my motivation is low. This was the perfect way to keep it short yet still painful.
Yep
True
By far this workout works best for me, my roommate literally told me "your legs look slimmer" after two weeks of doing this everyday
This is encouraging me to do this everyday thank you
Thank you for the motivation and great job!! How many times a day btw🥺
@@pebbleinthecorner Normally once either in the morning or before bed - but if I wasn't feeling ✨good✨ about myself, I'd do it twice (so out of 7 days in a week, I'd probably do it twice 1/7 and once a day 6/7)
@@sustainableslateaww thank you for replying!! 🥰
20min workouts: Nah, too much ✋🏼
10min Pam workouts: Gonna do twice 🤝🏼
Remember guys, as long as you ate working out with pamela you are strong. Don't worry about not being able able do a couple of workouts. You are doing an amazing job
i usually if i can't do it anymore give myself 5sec break and then continue 😊
I literally felt burn in my inner thighs, this is the first workout on inner thighs, where I felt this way. When i did all the other workouts on my inner thighs,
I was like, "did it really do something??"
Thank you for this amazing workout!!💓
leute wtf ganz ehrlich Pamela Reif ist so schlecht geworden, das hier ist tausend mal besser ruclips.net/video/kuighwB2b_I/видео.html
If you start working out today you’ll feel changes in a month. In two you’ll see changes. By may others will see results and by summer you’ll be glad you didn’t give up!
The reason why I wrote this comment is because this thought always motivates me to hold my leg for one minute straight! You got this I’m proud of you even if you didn’t finish. Even if you only managed to do half or less. Even if you only did one minute today I’m still proud of you! Remember: it’s never getting easier, you are just getting stronger! ❤
My hip broke just by watching you sit on those rocks 🙃 But we're all gonna hoooold.... And hoooold.... Hooold again 😆 until we get fabulous, sgrong legs! 🥳 Thanks Pam!
leute wtf ganz ehrlich Pamela Reif ist so schlecht geworden, das hier ist tausend mal besser ruclips.net/video/kuighwB2b_I/видео.html
@@marvin-dailyhacksundmehr9546 yet you still have to come on her channel to advertise yourself. I am not trying to be rude but it's disrespectful to promote your own channel on someone else's
I’m gonna try to have better legs by the end of the year it’s currently May 18 2024 please remind me to do this every day. ❤
You still do it right？😂
Guys I’m don’t normally comment on workout videos BUT THIS ONE WORKS! I’ve been doing it for only 2 weeks and I can see a faint line forming on my inner thigh already! Don’t give up guys!
Edit:
I skipped this for only 2 days bc I was busy and now I’m struggling to do the exercises again 😭 consistency is key guys hahaha
Use only this?
@@AmelieTietjen Yeah! I did her butt floor workout too but I don’t think that affects inner thighs too much (I’m not sure)
is there a gap between the legs?
After all these exercises, my thighs definitely shivers 😂 as always the music choices are immaculate ✨🤩
Love her music choices!
I've legitimately never had a workout that made my inner thighs burn as much as that just did
true ngl
hey
Pam's other 15 minute low impact thigh workout will give you a run for your money
@@michellevyanca5280 hey how r u
quote of the day: „low impact doesn‘t necessarily mean low intensity!“ ❤️
I hope we will see an "after running streching", especially for the calves.
Omg yesss
Yes please!!!!
plsss !!! that would be gr8
yesss plss
That feeling of not being able to walk after a booty and thigh day with Pam 🤩
"chilled" -- this woman is a beast
Pam's workouts always look easy, until you actually do it 😂 my legs burn so hard 🔥🔥
Why am I reading comments before doing workout? Bad decision.
The whole time I was thinking "if she can do it ON THE ROCKS, I can do it on my comfy mat!" 🥲🥲❤
hey
hehehe!!
LADIES!!!!!! When I tell you this works!!!! IT WORKS!!!!!!!!!!! 😭 I’m honestly so pleased with the results. After a a few weeks of on and off working out 😭 I manage to still gain results. I’ve been doing this workout for about 3 months and seen a huge difference. To begin with the inner part of my thighs has decreased by maybe (fyi I don’t have a measuring tape this is just a observation guess) 3 inches on my left thigh and 2 1/2 on my right 😭. My thigh does look more tone down! I do this workout with ankle weights 💀 and when I tell you this hurts my inner thighs it hurts. I can barely angle my leg 15 degrees or 20 😭😭. But I try my best to not drop my leg. You’ll see results with a month!
REMINDER ⚠️ I didn’t do this workout back to back💀 cuz I’m lazy tbh. But I’ll do this workout 2 and a half weeks within a month! (With a whole week off in between)
youare doing good exrsize dear can you teach me that dear
Are you doing this workout? I have a lot of thigh to get rid of😂
@@vijayakumarpethanan5552 wtf
Cool! How many times a week did you do this?
I will try this right after my class
Let’s burn hee”🖤
What do you mean 🤔
@@htel7515 🔥
@@pconline8195 online class
@@beartheburn3863 Waoh. I have also😉
The best inner thighs workout by now! It really targets the inner part of your thighs! I added the ankle weights 0.5. Well done Pam
Hi Pam, I am a huge fan of you, I am 13 years old and I love you sooooooo much!!! I just want to say that, You literally changed my life to a life full of happiness, excitement, sweat and workouts!!! You are my inspiration and I am sooooooo grateful for every single workout you make for us, even if you are suuuuperr busy!!! Also I am sooooooo excited for the Instagram live, I can't wait to train with you!!! 💕😍😁
X2
I am 12 years old and Bangladeshi 🇧🇩😏😎
same here!
I started doing Pam workouts when I was 12, and I am proud that I have little 6 pack. we all can do it!!!💕🙌💪💪
@@prannya_ I can have six pack within 1 month. Cause when I started beginning abs workout in 3 days I was getting abs mark❣️
When you workout aren't you afraid of doing it where your family sees you?
the fact that she is doing the workout almost on the rocks and still pushes through the workout and smiles is just amazing!!!
I love how Pam looked sooo happy and smiley in this video, she made me smile during all the video
And plz let's talk ab the landscape it's just woww
*Yesterday you said that you will do it tomorrow ... Do it today! 💕 Don't give up. We're all in this together.*
That's the best comment I saw, it motivates me sooooooo much 💯💕💪
Hey Self promoter hows life
@@anni3951 hey
@@reinaalcedo0002 hey
hey
I just keep thinking of how bumpy those rocks must be under her mat. What a legend.
Maybe will be useful to someone: if a workout doesn't seem so intense anymore as it was before - change the playback speed to 0.5x.
Did this with this video, and my inner thighs are now burning🔥
honestly i wasn’t expecting much when i clicked on this video because most inner thigh workouts don’t really work for me. i can’t really feel it and i always feel like i’m doing it wrong. i was shocked when i felt it burn on the first exercise i did. i hurt all the way through, but that’s how i knew it was a good workout. thank you so much,!
Adding another comment because this video has really helped me change my body! It’s been two weeks that I’ve been doing it almost every day and I see a significant difference in my inner thighs. I did not Do measurements but I can clearly see in my photos how my legs have slimmed down. Thank you so much for this video! It’s the only Inner thigh workout I’ve been able to stick with, I am so greatful for you!!!
Hey RgvE did you do just this one?
Shivers came on at the perfect time... my right leg was shivering with pain! 😂😭 Love getting stronger though! ♥️ Thank you Pam!
hey
can we appreciate that Pamela filmed it on the rocks 😁🏋️♀️
This comment is to keep you distracted. When your doing this workout, it’s hard to keep going because you stare at the timer every second, so I have a solution, read this to keep you distracted while time passes:
Red
Flower
Beat
Boo
Turtle
Rose
Turquoise
Bummer
Leader
Anticipation
Pure
Ocean
Emerald
Knit
Hike
Pickle
Tin
Hair
Pillow
Cucumber
Cream
Fairy
Variety
Unicorn
Curious
Duck
Dream
Massage
Hippy
Done that? Now we play a game of what drink are you!
🎀Type✨ (Zodiacs, not in order)
Gemini: Slushy
Cancer: Fruit Tea
Leo: Juice
Virgo: Bubble Tea
Sagittarius: Smoothie
Scorpio: Milkshake
Libra: Water
Aries: Slushy
Pisces: Water
Aquarius: Bubble Tea
Taurus: Smoothie
Capricorn: Juice
🌸Base☁️ (Birth Day)
1, 4, 13, 28: Grape🍇
2, 7, 16, 25: Strawberry🍓
3, 9, 19, 23: Coconut 🥥
5, 6, 8, 12: Lemon🍋
10, 17, 20, 21: Mango🥭
11, 27, 29, 30: Peach🍑
14, 15, 18, 31: Watermelon🍉
22, 24, 26: Avocado🥑
☂️Hot Or Cold (Age)🌈
0-10: Frozen
11-14: Middle
15-17: Cold
18-22: Warm
23+: Hot
🎨Toppings #1🩰 (Biggest Insecurity)
Waist/Tummy: 🍈
Thighs:🧊
Calves: 🫐
Arms: 🍒
Face: 🍍
🍬Toppings #2🍡 (Most confident part)
Waist/Tummy: Coconut Jelly
Thighs: Sprinkles
Calves: Lychee
Arms: Cereal
Face: Cake
Edit: OMG I ALMOST HAVE A THIGH GAP NOW DOING THIS MY MOM EVEN COMPLIMENTED ME-
Woah, thanks for the thingy to read during the pain 🤓
ilysm 😭
This is so late but thank you! I've gotten through the pain! 😌
I LOVE YOU. THANK U.
The fact that it's 5 minutes straight each side and no switching terrifies me 😂
I wasn't too fond of it either at first but after 3 mins it's actually not bad
ok, since when i’ve reached a level when low impact is harder for me than dynamic squats & booty activation?
omg i thought i was the only oneeee
Low impact just means there’s no jumping and stuff... that doesnt mean its easier 😬😂
This was fucking hard. i was out aber 5 pulses, 3 long ones and the hold. Couldnt hold my leg up in the air
I know right
u know you've improved once u start to like feeling that burn
I'm obsessed with this workout..maybe because this is one of the very few workouts of Pam that I can do without taking a break 😂
Hey. Could you please make a video on improving upper arm strength. I can't practice many of the other workouts just because of weak upper arms. It would be great if you do make a video. Thank you
try toned arms or plank challenge!!
doing this everyday until i get bored!
day 1: really like this workout which is why i’m starting it everyday!
day 2: was good today!
day 3: so tired today didn’t enjoy
day 4:didn’t want to do this today
day 5: had a bad migraine today didn’t think i could do it but i still did!
day 6: better today
day 7: after a week i do this without watching the video and know the exercises by heart
day 9: good!
day 12: did it on my bed so it was a bit harder
day 14?: on my bed doing it AGAINNNN
day 16: burnt a lot today more than usual
day 17: definitely noticed a bit of change in my thighs! more toned even
day 20: been going back to the gym recently so feeling good!
day 21: didn’t burn much today
day 24?: it’s my birthday! came home after watching the barbie movie and did my daily pilates!
day 27: omg i need to stop forgetting to write down my days
day 28: was in bed severely deppresed most of the day but somehow managed to do this stull so that’s good 😭
day 29: i love this workout i litreally do it on my bed most days so i don’t have to move off my bed to do it 🥰🥰
day 30: i’m doing this in the morning for once before i go to group therapy, also i am so achey today for once idk why 😭
day 32: doing this for ages now since i like it too much, i won’t carry on writing down my days though but my thighs are definitely more toned! thank you for this
Есть результаты?😊
@@OnlyGood-pm5idвезде русские😂
Finally somebody doing the updates😭❤️
stay strong everyone, we got this
For those struggling and deciding to do just one workout video - or could only do half, no matter the amount, some exercise is better than none. 💗
When the shivers started to play I was way more motivated.
Literally has to be one of my favourite leg workouts of yours now!!!👌🏻💖💕 felt the burn & throughly enjoyed it , the two inner thigh holds straight after each other is 🔥, it’s still burning now and I have energy boost & happy sweat now to do. You will be the death of me in every sense but I love it😂💕.
Thanks for your hard work it is really appreciated , I’m 31, and found your videos during the 1st year of covid and it’s seriously changed my life, for a woman who hated exercising to how I am now is unreal & it’s you I have to thank for it , I eat better thanks to the Pam app and love cooking and literally will not myself miss a day off with exercise as I feel so good for it physically & mentally 💕💖 so thank you!! I hope you get to see this so you know how much of positive role model you are too so many people💖.
Me: PJEW finally that hold was over
Pamela: Hold again.
Pam, i have to say i‘m proud! even though you filmed it on your own, nobody can tell that Dennis wasn‘t there - just like enjoy cardio! ❤️ congratulations! 🥳🎈
It seems that you're nuts about her)
@@JP-ku5hw yesss ,I see him every time
My hip broke just by watching you sit on those rocks 🙃 But we're all gonna hoooold.... And hoooold.... Hooold again 😆 until we get fabulous, sgrong legs! 🥳 Thanks Pam!
The BEST inner thigh workout that I've discovered. Feel the burn!
one of my fave pam workouts, keep doing what you do best angel
Hi Pam! ❤️ I'm 15, I just wanted to say that in the bright future it will be for me a year of training with you! ❤️ Yes sometimes there were longer breaks and discourage, but overall your workouts always made me feel better and more confident ❤️ I'm kinda profesionally dancing and I had a problem with standing straight and holding my core, but my trainers would just yell at my to hold my core, but after your workouts i realized you had really improved my coordination and core strenght, you helped me soo much! 🔥❤️ I still have a long way ahead in dancing and everyday confidence but you helped me so much I can't even explain!! ❤️ fun fact I started training because of a developing eating disorded and wanting to loose weight but your workouts made me confident with the body that I have, I dont know where would I be without you!! ❤️ Xoxo Bella💋
I was already struggling 2 minutes in, and it scared me that I had to go through it again on the other side 🥵 AND AGAIN IN TWO DAYS! Doing a butterfly stretch after was divine! Thank you for this workout, Pam 💕
The butterfly stretch wow! Thanks for the tip. It feels amazing.
Yea doing the butterfly stretch after this workout feels good!
After a workout it' is better to avoid doing stretch. It can weakens muscle fiber
when i wached your videos i am thinking you are great dear you are realy good on every videos dear
thank you you are exalant dear
This was KILLER! My new favorite thigh workout! Would love more like this
i will promise you please send avideo so i can copy that dear
can you tell your name please
Even after less than 2 weeks I went from barely even being to keep up to doing almost the entire thing through without breaks, and I’m doing them mixed with other workouts from Pamela about half the week :) her stuff really works ! Don’t be discouraged if this feels impossible at first, keep trying and you’ll surely see results. Ps this comment section is so encouraging; more of this positivity and support on the internet please 🙌🏽
sitting lift
shift left - right
sideways lift
tap to upper leg
lower leg slide
halfmoon
5 pulses, 3 long
pulses
hold
hold again
sitting lift
shift left - right
sideways lift
tap to upper leg
lower leg slide
halfmoon
5 pulses, 3 long
pulses
hold
hold again
Why is no one talking about the view it's beautiful
Pam: is doing it like an angle ON A ROCK!
Me: lying in my bed while doing it and looking like I would die in the next moment😂💖
My god what a burn. It started off easy and then by the time I get around to the holds my inner thighs were protesting so hard...😰
Can’t wait to do this live with you ! My classes end 30 minutes before the live starts. Perfect
What doesn’t kill you makes you stronger
Let’s get stronger together 💪🏿
Always remember
"It's🤭 gonna🥳 hurt🔪 me 😭 for 🥀 a😵 while🥺 but😔 I'll✨ be💫 fine🥰 I🤥 might😧 go 🥵crazy 🤪 for⭐ a 🙁 while ☹️ but😇 I'll🤗 be🤧 fine👍"
This is hands down one of the best workouts I've ever done!! Simple, effective, and it BURNSS 🔥 thank you Pam!♥️
Hey you! Yes you! Sorry for interrupt your scrolling but i just wanted to say that smile today and you'll look beautiful everyday 😊
can’t wait to get sexy and toned legs with pam’s workouts!! i love your leg workouts pam!!
Can we all appreciate how Pam did this on ROCKS !!
OH MY FREAKING GOD. THIS WAAS THE HARDEST INNER THIGH WORKOUT I'VE EVER DONE. PERIODT!!!!!!
Pamela did that workout on Rocks the whole time without even flinching
the trick is to split the screen and distract yourself with netflix while working out
It's first time when "10min inner thight workout" really feels hard
hey pam!! ik u probably won’t see my comment but i have something i rlly wanna say
Damn such a killer workout. My inner thighs feel so alive
Aahhh, my thighs will be sore. I’m happy. The stretching session after this will be magical.
NEVER underestimate low impact workouts! remember… it was a big mistake to underestimate the last 15min low impact thighs & the 15min low impact booty is also hard! ❤️ hard but definitely worth it! 😎
Can really feel the inner thigh burning! I accepted the challenge ! I didn’t drop that side of leg down throughout..gosh! Love and hate felling!
I trust a lot in your work out you are deff a really goood trainer one of the best of youtube 💫💫💫 THEY ARE REALLY EFECTIVE NO WAIST OF TIME HERE 🥰🥰🥰
Background is so beautiful especially with Pam 🧿
My new favorite thigh workout 🤩🏋🏻♀️ Super effective! I know so because I can feel the burn 🔥😅
Me at beginning: It's super easy. 😎
Me after doing half with right leg: Please call an ambulance I am gonna die.
I LOVED this workout! ❤️ My inner thighs were burning and a good old butterfly stretch was definitely needed after this. Thank you for giving us so so many amazing workouts!
Who agrees..these floor leg workouts are harder than the squats?🥺
so in love with your videos! Love the music, the background, the timer, how you explain what we have to do... love it all!!
Singing along helps me forget the pain 😅
Me who listens to death metal doing this workout:
No joke i'm actually a dm vocalist
When "hold again" came up I literally yelled "THIS B****!" at her sweet little face. Tut mir Leid Pamela! But seriously this was the best (most ardent) inner thigh workout I've ever done❤🔥
RIGHT
nah cause samw
I love your no-talking-get-it-done workouts! 💪🏻 Music is always great too! 😊
Wherever I go, whatever new I try, I always come back to your channel, Pamela 😀🥰❤️
Do this after running is CRAZY for sure
agreed
I’ve never felt my inner thigh burn that much!! Thanks Pam for making this effective workout video :)
pamela: tap the upper leg
me: tapping the lower leg
The burn is so real
Honestly ,I thought no one is commenting about their thighs losing fat but I can vouch for this exercise . I did this daily and I have a super toned legs🥳. One of my classic favorite workout. Thank you Pamela.
When you started seeing results?
@@zz-ic6vy one month. The toning showed up. It's not flabby when I lift my leg.. Smooth definitely 😍
@@shayinmontreal137 oh it sounds oo good!
@@shayinmontreal137вы подняли мне мотивацию!!
When she laughs at 3:50 😿 i cried
My leg: burning like hell
Me: start vibing to the songs
whenever she claps at the end and does the little pose im like 🥺✨😪 ty for making me feel stronger and capable pamela luv uu
First time I did this workout I cried a lot and now im screaming I hope that one day i ll be smiling during this workout
haha its an intense one!
I physically grunt with the burn/pain and I dont generally trust workout videos, but seeing how so many people have commented that this works gives me hope. Most of my body fat is in my thighs and although I'm content being kinda bulky I still try to keep my weight manageable; and if I can lose a C or two on my thicccness with this I'll be happy. (Yes I'm kinda lazy but I understand everything takes a bit of time.)
Pam here are some ideas for week 39/40 bc i’m obsessed with ur workouts 😏
-Booty + abs + cardio (my favs all in one!!!)
-Hardcore thighs (idea from Gábor Pákozdi but I thought it was so cool - all of your thigh workouts!)
-Happy weekend + booty (like what we did in week 37 and this week but with a bit of bootay🙂)
-Upper body + dance (I thought it would be a cool combo bc most of your dance workouts have a lot of exercises for arms)
-Happy christmas (only do this for christmas week lol) and do christmas dance, family holiday dance, happy cardio and happy sweat bc they’re so fun)
-And finally, happy abs day. so do some ab workouts, maybe even killer sixpack (i know i’m asking for trouble haha) and then best of, happy sweat etc
can ask you please ? do you workout every single day or you workout just 4 times per week? thank yu so much for your responding