Super happy to be your online training buddy!
♡ free fitness videos in real time
♡ free workout schedules every Sunday on my Instagram (pamela_rf).
Different versions: Beginner, 30min per day, 45min Slow \u0026 45min Hard
♡ have a look at the DEfasts Playlists to filter the workouts depending on your level!

all links / Impressum:

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  1. syed Pigeon Greece


  2. MarinaRosa

    Love the outdoor workouts!

  3. Simone Gotefode

    How much calories do we burn in this workout??

  4. Sara Kjeldsen

    Emphasis on the high! Wow. Loved this one!


    Will this help to lose thohh weight Pls tell anyone🙏🙏

  6. Carol Creme

    Who would’ve known books could be instruments of torture

  7. josee

    J'aime tellement Charlotte, une belle artiste.

  8. sidknee



    It's my 1st day wish me luck😁

  10. Xin Yue Low

    hi, didn't realize pam switched legs during the workout. So now I have to do the whole workout again because I have been working on the same leg twice, fml

  11. Of Fiction & Fantasy - Ashley's Reads

    This might be my new favorite workout of hers!

  12. Caroline C.

    My booty is still in pain from Monday's booty day, so... I am ordering a wheelchair now after this workout for the next few days...

  13. Annice

    oh my gaaaaaaahd, twas effective *waddles away from computer*

  14. Majo Ventura

    tell me I wasn´t the only one who thought the book will be placed in between of the butt cheeks

  15. Jeanelcoo Z

    This girl doesn’t know what is low impact🥲🥲🥲🥲🥲 my legs are shaking!!!!

  16. Nanda Kumar

    Excellent! ❤️

  17. Meloetta Gardevoir

    It's kinda weird hearing level up instead of runaway after feel right now. Its like the song runaway started in my head right after "feel right now", and instead, it started "level up"......😓

  18. Emmanuel Moyo

    Im bored of calculating calories intake and BMI. *Agoge Diet* website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.

  19. Lindsay Thomas

    Loved the workout can’t wait to not be able to walk tomorrow!

  20. Peck Almeida

    When you are already dying and remember she hasn’t use the book yet 🥲

  21. Marilyn Hernandez

    Okay I’ll start doing this for 2 months to get ready for hot girl summer

  22. Kelli Croft

    stupid question maybe... but, am i supposed to do more than just this for a workout? because i can't.

  23. Alyssa Nguyen

    my idol

  24. Maria Klarissa

    Low impact? My legs always drop, too hard 😂 HAHA

  25. ʙᴀᴋᴜɢᴏᴜ

    Hi guys, if any reader would spare a few seconds to read this, I've been suffering with severe depression for a couple of years now. Finally, today I've got the courage to go to the doctors and really get some help for my skin, hyperpigmentation, and weight. I was told I'm 198 lbs. Im 13 years old, my goal is to get back to my normal weight [130-145] This depression has caused a lot of late night binge eating and terrible sleep habits. I'm going to do what I can to better myself so I'll try my best to update every now and then, even if nobody reads it, this is for me and me only. Day 1: I couldn't make it to 2:00 [Stopped at 1:47] I took a 30 second break and made it to my goal. 5:17 to be exact. I'm going to attempt to do 10 minutes and see where I go.

  26. Ishwari Danekar

    My abs and core are literally nonexistent. I'm 13 and my weight is already 95 kgs. Any tips?

  27. cathode xuxi nayu

    The book thing kept happening to me too😂

  28. cathode xuxi nayu

    My hips hurt lol

  29. Aozora Ito

    5/4~ Day 1: ✅ Day 2: ✅

  30. Coochie Grip

    Day 1:✅ i'm dying

  31. Chanthy Suth

    Idk how to do it

  32. Rebecca Bakaloff

    Can wearing ankle weights intensify these workouts? Or will that cause it to be less knee friendly?

  33. Kim- bap

    "we only stay on the floor" rightt DEATHBED

  34. Svara V.

    I just did this workout to a new song I sped up for motivation! ( Got such a good burn and this workout works so well!!

  35. Elen Rodrigues

    mulheer doiiii muitoooo kkkkkkkkkk

  36. morgan green

    I felt like I was being paralyzed when I was doing that far away glute bridges. It’s like I couldn’t feel anymore.

  37. Marieke Bakker-Westeinde

    anyone know where her sports bra is from?

  38. no name

    In this workout Pamela Reif showed us that she is completely human💚💚 that made me happy😆😆

  39. Letti Mtt

    On what earth is this low impact??

  40. Lindsay Thomas

    I decided to do this before the new inner thigh workout and I’m glad I made that decision

  41. S L

    Pamela! More intense ab workouts please - I've done each of yours countless times

  42. Amy Smith

    i think we all broke the rule IT'S IMPOSSIBLE :')

  43. Suzy de FILLIPIS

    Is it weird to say that is now my fav thighs workout video....? It’s painful but it’s good pain 💪🏼

  44. Kristin Price

    I love Pam any workout I need she has no need to go to any other DEfastsr you rock Pam!!

  45. Madison Thompson

    the ads just saved my life

  46. linda toppi

    Love this

  47. Cheroll Cloete

    Website called Agoge Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.

  48. Martinaa

    Waitt am i dead? 🔥🥵

  49. leksialeksi

    I love the kisses she give at the end ❤️

  50. Victoria Sala Schwarz

    Wowow this workout was amazing, i really don't like doing legs but this was another level i completely loved it

  51. Monica Guerra

    I love it my knee so sore this stretching is the best Thanks

  52. Katherine Ho

    Me the entire time: beauty is pain beauty is pain beauty is pain beauty is pain 😭🥵

  53. Sara Rosl

    this was really good <3 abs training is always really good, makes me feel fresh and tough in the same time

  54. sunand sets

    I think it's not nice for voting the "least favorite" artist, they're all special in their way, so If you want - just vote for your fav.

  55. Meena Beena

    Ngl this the longest ten minutes of my life. The first time I tried I couldn't even get through the video, this is my second time and I did it..with some minor messups here and there 🥴

  56. cata

    I SWEAR THAT PAMELA BROKE ME, When something like radio, tv is playing "Hey Mama" i just can't be quiet chilling and listening the song, its like the high knees spirit came to me and i cant say no

  57. mouhamed saidi

    I have allergies on many foods and It is hard for me to find a diet that doesn't include particular foods. Then my friend sent me link to the website called Agoge Diet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  58. Marianne Bédard

    I re-started this video for the 3rd time after quitting twice in a row. I found this workout really hard for some reason and I usually never quit. Anyways, I ended up finishing the entire workout by telling myself that this moment of pain will only make me stronger! I'm really proud of myself right now and my legs are in absolute pain hahaha! Thank you again for this workout Pam! <3

  59. Louis Olivier Cardinal

    tuff one! thanks

  60. jurohland

    I swear, everytime i take a break and look at my screen, pamela i staring at me with her judging puppet eyes - right into my soul😅

  61. Marianne Bédard

    Guess who realized more than halfway through the video that she was doing the same leg twice... I did ;)

  62. Lonie

    I don't know why but the squats with weight let me feel my back more than my legs oder butt. Can somebody explain what I do wrong?

  63. Lom Lo

    My thighs in fire 💔🤏🏼

  64. Alina Anjum


  65. Luiza Melo

    MULHEEER quer me matar é

  66. Ele

    I am the only one who slipped in the end, not the book! 😂

  67. • R•I•A•D

    I did it twice a day for a week and the results are amazing I lost so much belly fat I def recommend

  68. Shanna Robinson

    WELCOME TO HOTTEST DATING ZONE_ __P__R__I__V__A__T__E__S__E__X_❤️ FULL_TRENDING TOP THIS YEAR HERE ➡️ ⤵️ !💖🖤❤️#今後は気をライブ配信の再編ありがとうです!#この日のライブ配信は、#かならりやばかったですね!#1万人を超える人が見ていたもん(#笑)#やっぱり人参最高!#まさかのカメラ切り忘れでやら1かしたのもドキドキでした,.💖🖤 #在整個人類歷史上,#強者,#富人和具有狡猾特質的人捕食部落,#氏族,#城鎮,#城市和鄉村中的弱者,#無`'#守和貧窮成員。#然而,#人類的生存意願迫使那些被拒絕,#被剝奪或摧毀的基本需求的人們找到了一種生活方式,#並繼續將其DNA融入不斷發展的人類社會。.#說到食物,#不要以為那些被拒絕的人只吃垃圾。#相反,#他們學會了在被忽視的肉類和蔬菜中尋找營養。#他們學會了清潔,#切塊,#調味和Hb慢燉慢燉的野菜和肉類,#在食品市場上被忽略的部分家用蔬菜和肉類,#並且學會了使用芳香的木煙(#如山核桃,#山核桃和豆科灌木 #來調味食/

  69. Rebecca Mosley

    WELCOME TO HOTTEST DATING ZONE __ - P-R-I-V-A-T-E---S-E-X- .❤ ️ EROTIC FULL _TRENDING TOP THIS YEAR HERE ➡️ !💖🖤❤️#今後は気をライブ配信の再編ありがとうです!#この日のライブ配信は、#かならりやばかったですね!#1万人を超える人が見ていたもん(#笑)#やっぱり人参最高!#まさかのカメラ切り忘れでやら1かしたのもドキドキでした,.💖🖤 #在整個人類歷史上,#強者,#富人和具有狡猾特質的人捕食部落,#氏族,#城鎮,#城市和鄉村中的弱者,#無`'#守和貧窮成員。#然而,#人類的生存意願迫使那些被拒絕,#被剝奪或摧毀的基本需求的人們找到了一種生活方式,#並繼續將其DNA融入不斷發展的人類社會。.#說到食物,#不要以為那些被拒絕的人只吃垃圾。#相反,#他們學會了在被忽視的肉類和蔬菜中尋找營養。#他們學會了清潔,#切塊,#調味和慢燉慢燉的野菜和肉類,#在食品市場上被忽略的部分家用蔬菜和肉類,#並且學會了使用芳香的木煙(#如山核桃,#山核桃和豆科灌木 #來調味食2%

  70. Ada Woods

    𝘾𝙇𝙄𝘾𝙆 ➡️ ⤵️ WELCOME TO HOTTEST DATING ZONE __ - P-R-I-V-A-T-E---S-E-X- . ❤ EROTIC FULL _TRENDING TOP THIS YEAR !💖🖤❤️#今後は気をライブ配信の再編ありがとうです!#この日のライブ配信は、#かならりやばかったですね!#1万人を超える人が見ていたもん(#笑)#やっぱり人参最高!#まさかのカメラ切り忘れでやら1かしたのもドキドキでした,.💖🖤 #在整個人類歷史上,#強者,#富人和具有狡猾特質的人捕食部落,#氏族,#城鎮,#城市和鄉村中的弱者,#無`'#守和貧窮成員。#然而,#人類的生存意願迫使那些被拒絕,#被剝奪或摧毀的基本需求的人們找到了一種生活方式,#並繼續將其DNA融入不斷發展的人類社會。.#說到食物,#不要以為那些被拒絕的人只吃垃圾。#相反,#他們學會了在被忽視的肉類和蔬菜中尋找營養。#他們學會了清潔,#切塊,#調味和慢燉慢燉的野菜和肉類,#在食品市場上被忽略的部分家用蔬菜和肉類,#並且學會了使用芳香的木煙(#如山核桃,#山核桃和豆科灌木 #來調味食物煮的時候#

  71. Andra Hawkins

    WELCOME TO HOTTEST DATING ZONE __ - P-R-I-V-A-T-E---S-E-X- .❤ ️ EROTIC FULL _TRENDING TOP THIS YEAR HERE ➡️ !💖🖤❤️#今後は気をライブ配信の再編ありがとうです!#この日のライブ配信は、#かならりやばかったですね!#1万人を超える人が見ていたもん(#笑)#やっぱり人参最高!#まさかのカメラ切り忘れでやら1かしたのもドキドキでした,.💖🖤 #在整個人類歷史上,#強者,#富人和具有狡猾特質的人捕食部落,#氏族,#城鎮,#城市和鄉村中的弱者,#無`'#守和貧窮成員。#然而,#人類的生存意願迫使那些被拒絕,#被剝奪或摧毀的基本需求的人們找到了一種生活方式,#並繼續將其DNA融入不斷發展的人類社會。.#說到食物,#不要以為那些被拒絕的人只吃垃圾。#相反,#他們學會了在被忽視的肉類和蔬菜中尋找營養。#他們學會了清潔,#切塊,#調味和慢燉慢燉的野菜和肉類,#在食品市場上被忽略的部分家用蔬菜和肉類,#並且學會了使用芳香的木煙(#如山核桃,#山核桃和豆科灌木 #來調味食物煮的時候$

  72. Myana Samuel-Evanson

    This was so bad for my knees 😂 even with it being knee friendly 🙁

  73. Namees Amin

    literally one fucking minute into the workout and my legs started shaking like a fucking washing machine SIEJFNISEUF

  74. Rowan Christie

    Seeing this pool made we when to jump in it at the end of the workout! I was thinking it would be so refreshing!

  75. Kit Ng

    We love your workout Pamela. Kisses back 😘

  76. Beys Ue

    Lieblingsworkout ever

  77. Kalley H

    When you are excited to put on the resistance band because it feels like a break

  78. Deirdre Hunter

    WELCOME TO HOTTEST DATING ZONE __ - P-R-I-V-A-T-E---S-E-X- .❤ ️ EROTIC FULL _TRENDING TOP THIS YEAR HERE ➡️ !💖🖤❤️#今後は気をライブ配信の再編ありがとうです!#この日のライブ配信は、#かならりやばかったですね!#1万人を超える人が見ていたもん(#笑)#やっぱり人参最高!#まさかのカメラ切り忘れでやら1かしたのもドキドキでした,.💖🖤 #在整個人類歷史上,#強者,#富人和具有狡猾特質的人捕食部落,#氏族,#城鎮,#城市和鄉村中的弱者,#無`'#守和貧窮成員。#然而,#人類的生存意願迫使那些被拒絕,#被剝奪或摧毀的基本需求的人們找到了一種生活方式,#並繼續將其DNA融入不斷發展的人類社會。.#說到食物,#不要以為那些被拒絕的人只吃垃圾。#相反,#他們學會了在被忽視的肉類和蔬菜中尋找營養。#他們學會了清潔,#切塊,#調味和Hb慢燉慢燉的野菜和肉類,#在食品市場上被忽略的部分家用蔬菜和肉類,#並且學會了使用芳香的木煙(#如山核桃,#山核桃和豆科灌木 #來調味食$

  79. Wholewheatglutenfreebread

    I’m picking a bigger book next time

  80. Nina Vorobey

    My favourite stretch from all Pam stretches💘