10 MIN STANDING LEGS PILATES - Butt, Thighs & Calves / flowy, slow & intense I No Equipment
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- Опубликовано: 20 окт 2022
- A Pilates-inspired workout ♥︎ A slow way to make those legs buuuuuurn! / Werbung
Welcome to the Maldives, once again.
And yes, all I did during this vacation was filming 15 workout videos :D
This is also our first STANDING Pilates Style workouts. I combined new movements & adapted known exercises to more „soft“ versions. With flowy arms, going up on the tippy toes, etc. :) everything comes with a twist here!
▸ all standing
▸ no lunges, no jumps
▸ flowy & soft movements
▸ slow strength
▸ booty, thighs, calves & stretching
- SQUATS: make sure to push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- SUMO SQUATS: make extra sure to keep your knees stable. Don’t let them collapse inwards. Think about pushing them out / keep them in line with your toes.
- TIPPY TOES: a little extra, that will include the calves. Go up all the way to really squeeze those small muscles :)
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If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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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. Ian Hooper - Here to Stay
2. René Miller - Concrete Heart
3. Provinz - Diese Nacht
4. Mausio, Bibiane Z - Trapped
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Business Contact:
pamela_reif@icloud.com
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
![Darren Waller - Who Knew (Her Perspective) [Official Video]](http://i.ytimg.com/vi/GytDjB8u6bM/mqdefault.jpg)
Don't be fooled guys... This one is HARD. It burns so much aaah! Proud of everyone who did this workout 💪
You got that right!! 🔥 Proud of you too!! 😅
@MdoubleHB wtf
I can confirm it was tough 🙃didn't feel like that during the process but I felt it all on the next day
Me thinking that Pilates is easy because my grandma does Pilates with her grandma friends lol I am dying how is this Pilates
You should look into the history of pilates and where it comes from/what it does
So trueeeeeee I’m dying too
@MdoubleHB
It does not work.
I have been seeing you here for a year and you still do not have a girlfriend.
And do you know why?
Becouse girls do not want a guy, who has to look for a girl like this.
You are ridiculous, look like a loser
Had the same thought when I started taking zumba classes. One of the grandmas told me during the class that it‘s okay to skip a few moves to take a break because she was worried about me
Your grandmother does what now?
Jeez.. thought this would be easy.. it is a silent killer. How pamela can do it without even flinching i dont know. Super woman!!! ❤
i was literally shaking
@@islasherwinto q
I really loved this pilates workout. the burn on my thighs is so amazing. and I appreciate, that pamela motivates me doing sports. last year I collapsed after one dance workout. tonight I finished the 60 min hardcore plan for the first time!
so proud of you!! i'm excited to get to that level 😁
Did ur thighs get thinner or thicker
1. Plie squat + arms
2. Sumo squat + tippy toe
3. Sumo squat + toe lifts
4. Hold + tippy toes
5. 3 sumo pulses + tippy toe
6. 1-toe + shoulder press R
7. 1-toe + shoulder press L
8. Sumo pulses
9. Stretch side to side (touch
10. Plie squat + arms
11. Squat + side leg lift
12. Wide squat R
13. Overhead pulses R
14. Hold + tippy toe R
15. Wide squat L
16. Overhead pulses L
17. Hold + tippy toe L
18. Squat hold + tap out
19. Sumo pulses
20. Stretch side to side
21. Wiggle your thighs
22. Thigh stretches
😅
I have been doing this for like 4 months.. the break down I just read for the first time and now think I'm a f'king badass ❣️😂😉
Did you know that your a life saver
HI PAM!! me and my sister have used your workouts for months now, and i just want to say it's changed us both for the good
@MdoubleHB incel
@MdoubleHB Do you perhaps need any help? Your demeanor really says you need mental help.
@MdoubleHB here's one
I finished my third Pilates workout, it was definitely intense but I’m glad I did it
I’ve been doing Pam’s workout a little over a year now… and this made me break a sweat. Thighs were on fire even before the first song ended.
The raw vegan girl isn’t looking for you, so take that into consideration.
@@MysticQT slay
Thank you Pam for bringing us various fun, intense and also challenging workouts! It really helps to work your body in different ways with different intensities ❤️ to be honest I only noticed real changes in my body since starting following your workout plans and so surprised that now I look forward to working out every day 🤯❤️
I love the standing, no equipment format! This was a serious workout. Thank you, Pamela.
I did it! 🎉👏🥳 I made it without any breaks😁👏 finally after four months doing this workout 💪
This one is hard but also super calming and relaxing in the same way somehow :-)
Exactly, I love it for my late sessions as a finisher
YAYYY I did this without an extra break for the first time, so proud! You guys keep going, don´t give up :)
New favourit leg workout!! Love the calm vibe and the burn at the same time 😂
Only one week and results. I love the way you made this video, without voice, good music and the little time sounds. Thank you!
Люблю тебя, Памела ❤️Не представляю теперь и дня без твоей тренировки! Каждые твои видео - это шедевр! Спасибо за твою работу!💕
a new favourite!! super effective and calming at the same time. LOVE IT!!!
1. plie squat + arms
2. sumo squat + tippy toe
3. sumo squat + toe lifts
4. hold + tippy toes
5. 3 sumo pulses + tippy toe
6. 1-toe + shoulder press (right)
7. 1-toe + shoulder press (left)
8. sumo pulses
9. stretch side to side
10. plie squat + arms
11. squat + side leg lift
12. wide squat
13. overhead pulses
14. hold + tippy toe
15. wide squat
16. overhead pulses
17. hold + tippy toe
18. squat hold + tap out
19. sumo pulses
20. stretch side to side
21. wiggle your thighs
22. thigh stretches
WELL DONE!
Ich finde es toll, dass du die Videos immer so schön varierst und es so einen schönen Mix auf deinem Kanal gibt. Ich glaub das wird mein neues Lieblingsvideo, auch wenn es mal wieder zum Ende hin sehr schmerzhaft wurde 😅
Biggest flex I did this without stopping and no water proud of myself ❤🎉
Absolutely loved the no-jump session, too much cardio takes the focus away from thigh burn to the explosive chest feeling that makes people quit it. Loved this targetted flowy workout, not out of breath but still pretty sore. Thanks!
One of my all time favorite standing leg workout! I love how it's both effective (hard!) and calming for my brain. You've got a new subscriber!
Love this workout! I can feel the pain. Thank you for the new workouts Pam!
This was a perfect workout! Thank you, Pam! :)
Great routine! I really enjoy your shorter workouts in my daily routine!
I LOVE YOU PAM! BCZ OF U I HAVE LOSTED 20 KG ! I NEVER IMAGINED HAVING ABS N BEING THIS MUCH TONE !! LOTS OF LOVE FROM INDIA. THANK YOU SO MUCH PAM!!! I LOVE ALL UR WORKOUTS
I can feel lava flowing in my thighs
Wow, I feel it!😂 This was the first time working out with this instructor and yes, intense truly meant intense! I am proud to have gotten through it but I would like to revisit this workout in a few weeks when I am a bit fitter as it’s only been about 5 weeks since I restarted my fitness journey after a long layoff (long story). A word to the wise, ensure that you are well rested, well hydrated and adequately warmed up if you really want to maintain proper form to the end without the occasional pause. Still, I am grateful to be able to workout with you today.🙏🏾
THANK YOU SO MUCH FOR YOUR WORK! You’ve helped me transform my body and give me confidence. YOU ARE INCREDIBLE 👌🏾☝🏽👏🏾❤️
this felt soooooo good :) thank you so much Pam for always serving the best of workouts
I have been bit ill so by missing a lot to workout with your wonderful routines, Im here just checking the latest one I have missed this week. Hope to retake tomorrow. Thanks dear Pam 💖
This workout made my legs burn like helll thank u so much for this nice effective workout! ❤
11:30
omg when she walks away she literally says '🍑' LMAO
👋🏼Hi Pam, thank you for another effective leg workout!!! I absolutely love this one.. the burn 🔥is real, throughout all the workout.. my legs had to get use to it, but after 2nd or 3rd practice (within 2 days) my muscles are really enjoying it..Toning & strengthening.. Just what I love.. also the ankles are getting stronger so it feels safer (when weight lifting, etc..).. Thank you for all your effort to make the world better.. 💕
Pam das Workout ist der Hamer! Danke das du dir immer so viel Mühe gibst.
With Pamela Reif 10 minute is not just 10 minute🤩🤩🤩
Wow, what an amazing workout. So quick but effective. 100% adding this to my daily routine. THANK YOU
One of my favourites! Thank you.
great thigh burner!!!! Thank you!!
This would be my favorite cool-down workout ❤
Incredible workout once again, thank you!!💕🌸
One of my favourites from Pam so far❤️❤️❤️
Didn't know I could burn so many calories with my song! 😉
The song is really really amazing,you deserve more. Best of luck,bro!
I got fooled again by Pamela ! I thought wait this really looks like an easy workout, with the relaxing music, the easy looking mouvements, but help my legs are burning!!!!! I wasn't happy in the beginning with you Pam, but now it's over thank you so much for this workout 💪💪🥰🥰
You are so gracious! Thank you!
This is EPIC! I loved it! It benefit me in so many ways! Loved it 💕
great workout this morning! Thanks!
So in love with this workout ❤
Great workout! Sound tracks are good too!
Favorite workout of all time!!
I was dying in the best way possible! Thank you Pam 💛🧡
Omg, I just love it ❤ it’s perfekt, not so easy but worthy. One of my favourite already 👏🏼😍
Y’all it looks so easy but definitely NOT!! I haven’t squatted this much in my life until today. I never thought I could do it but I DID!! Thank you ma’am ✨
This was really enjoyable. Thank you Pam
This has become one of my favorite workouts ❤ Thank you for all the work you‘re putting into the videos and workout plans. We appreciate you! 🥰
For the Shopping Evening I would bring Miruna Vasi with me 👯♀️
Te sigo. Gracias por hacernos una vida más saludable.
The background view is beautiful with beautiful pilates workout , welcome to Maldives again love you ♥️♥️🥰😘
Ich liebe dieses Video☺️ ich komme vom Ballett und mag die langsamen, aber trotzdem anstrengenden Übungen 🥰
Was sick the last four days and this is my first day restarting my workut routine, outta breath and hard to keep up. So excited to be back
4 years later and finally I was able to finish nonstop. Dyakuyu Pamela!
Love this new pilates release🥰🥰🥰🥰
i normally don’t like slow workouts that much because that is when you can really feel the burn 👀 but this one i really love, even tho it really burns ❤️🔥
❤ liebe dieses Video sehr natürlich und wirksam
Best song&wo combo ever!!! Gonna be my top 1 for a while 😝😝
Wow, great! Thanks.
love this workout
beautiful view, beautiful workout 🥺 thanks Pam 🤍
This is a killer workout❤❤.. wish i could download it
Pilates! Liebes es - gerne mehr davon!!
great workout! Thanks ❤️❤️❤️
Challenging and beautiful location! Love it!~
Mega cool. Hätte nie gedacht, dass 10 min so brennen würden
This was so good for my legs Pam, thanks you💓💖💗💖💗
Just what I needed today! Was tired but needed to work out. This one was perfect! Calm yet hard, my legs are jelly. Loved the German song in there😉
Would be nice to her more.
Thank you fir vthis workout🙏
Great workout. Love your video's! ❤
The ending is impressively beautiful... I normally switch to the next workout video, but this time kept watching Pam getting far away.
Provinz in einer deiner Videos zu hören 😍 kann's kaum glauben 🥹🫶🏼 da macht es gleich noch viel mehr Spaß 😍
Couldn't walk straight after doing this... Took a break every 2 mins.. This is hard!!!.. I loved it
Hi Pam, I am in Australia but I still love your workouts! and I've been doing them for ages. Thanks for the weekly vids. Me and my friends in Australia love doing your workouts! especially (Killer Abs)xxxx ❤
lovely ♥
omg I am deaaaad my legs are on fire haha But to be honest, THIS is the feeling I love the most. 🔥 Thanks Pam for making such great workouts love u 🫶🏻💕
How can you love and tolerate the burn? 😭 I can't resiste..🥺
What a beautiful location to workout , thank you, very useful video 💕☺️
SCAMMER
I’ve been training with your videos since the Covid quarantine started, and I haven’t stopped since. Unfortunately, I found out I have a problem with my back, so I can’t do weight exercises or abs.. Could you make more Pilates videos like this? I wouldn’t know how to train otherwise😕🥰 love your energy! From Italy with love 🇮🇹
Wow this was the best. Thank you 😊
it was killing !!!
Loving your pilates videos girl!! This was an amazing setting & so relaxing..but painful 🔥 haha 🤣 love it!! (Don't you just love how Pam does the "wiggle out your thighs" & nothing wiggles 😭 lol incredible 🫶) Sending you lots of love from Florida 💌
INCREDIBLE, THIS HARD BUT AMAZING :)
Ouch my legs 🔥🔥 that 30s of thighs wiggling is gold!
Really good workout
It's soooo goood thank you pamii
Very good 🔥
It was challenging. Thanks 🌸
I absolutely LOVE this workout ❤ thank you pam!
Grazie Mille! ☀️
🔥🔥🔥🔥 Love the burn 🔥
Nice work tanq🔥
You are amazing thank you
Love it😍😍
Can not wait!!!!
I finally did this like 2 days ago and I’m so happy I managed not to die. Gonna do this more often until I nail it tho
Pamela, I have been such a fan of yours from New Zealand for a long time. I unexpectedly had an overnight stopover in Düsseldorf, and my first stop was to DM to get some of your products, since I have always wanted to try one. And they are so yummy! My second stop was to a quiet part of the airport where I just did this workout and I feel much better, so thank you!