10 MIN FULL BODY WORKOUT - Beginner Friendly, with breaks // No Equipment I Pamela Reif

Pamela Reif

3 Mio. aufrufe180

    it's a challenging Beginner Workout! Because we only get fitter if we get out of our comfort zone! ♥︎ / Werbung
    we train our Abs, Arms, Chest, Legs, Booty, Back & overall Core Strength.
    The exercises are slow, but still intense. No Jumping involved (and therefore also very neighbor friendly haha). The SLOW SPEED gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train.
    We perform each exercises for 30s, followed by a 10s break. You can already see the next exercise & mentally prepare for it.
    PS: ask your male partner to join! This one is definitely not only for us girls :)
    No Equipment necessary and not much space needed :)
    The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
    ▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
    ➞ Instagram pamela_rf

    ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
    1. JC Stewart - Break My Heart 0:00 - 2:55
    2. Ofenbach ft. Lagique - Wasted Love 2:56 - 5:10
    3. HUGEL, Stefy De Cicco, Nikol Apatini - 4 to the Floor 5:11 - 8:04
    4. Christopher, Clara Mae - Good To Goodbye 8:05 - 10:30
    CONTACT ME (business inquires):
    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.

    Am Vor 3 Monate


    1. Shravan Naik

      You are amazing!

    2. ulmmini

      this did not feel like beginner friendly at all. But i have done much work out at all tbh since last year, so i am pretty outta shape. :(

    3. Heather

      Random question is it okay to black out between the workouts?😀

    4. cica loca

      🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️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g食物煮的時候

    5. Sakshi Kumawat

      How her pony tail isn't got here and there while mine was a creepy jungle after 2 mins. PERIOD🙃

    6. Renáta Pásztorová

      Danke Pamela. 🤗

    7. Manish kumar Singh

      Weight loss yoga

    8. Jumanah Jassim

      It waaaaas sooo goood i love it and i will do it 😍👍🏻

    9. A A

      In the last month I had no time or energy to work out bc I was so stressed. I ate a lot of unhealthy food and I gained weight. Today was the first time I worked out again so this was perfect. I'm sweating but I feel so good I hope so much I do it more often bc I'm still stressed out af bc I have exams in 1 month but I hope I stop stress eating and start stress work outing haha

    10. just phelba

      Pam after Workout: smiles happily and laughs Me after workouts: dying on the floor, but still happy cuz my lazy ass did a workout

    11. Father Freddie

      Let’s just appreciate the fact that Pamela’s programs are totally free, accessible and helped so many people around the world! 😊🤚

    12. cool dude

      Tysm! 💕

    13. Arthur Vaughn

      ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️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g食物煮的時候

    14. Pankaj Yadav

      Aise workout trainer ho to mai roz aao😂

    15. MakeupByAmeliaClifton

      Anyone else find the bear hold near impossible😅

    16. Silvana Arredondo

      Me encantó!!!

    17. Silverdrop

      Everyone in the comments: Oh, this was SO hard!! Me, a fucking 13 year old: Hardly sweating

      1. Victoria Sala Schwarz

        Lol I'm 13 too

    18. Kyla Nwonye

      I love you

    19. Puderrosa Ranch

      Ich sage mir Hauptsache ich habe es versucht

    20. Seszda-E-sabera Tultuli

      Honestly does workouts are hard but not impossible ✨✨

    21. топ бабец

      Good training.

    22. H

      How many calories does this burn?

    23. Hussein Umar

      Anyone know roughly the calories burnt during this?

    24. Sina Marouf

      Hey, i have a question. I want to strech and to do this workout. Should i first warm up, then the workout and then the strech?

      1. Anais Charpentier

        That’s what i do !😀

    25. Stefanina H

      So süß wie Deine Mama reinläuft 🤭☺️♥️

    26. jeanclaude KARAMAGE

      IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Agoge Diet* They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

    27. thesunthemoon thetruth09

      Ty for the free workouts. Appreciate so much.

    28. judylin cuyango-an


    29. Ruhi

      Is it okay if i take a little bit longer pause in between? 😫😫😫

    30. Familie Hansen

      Super cool. Bist du in Hollywood?😂

    31. Hottt Hmmm

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️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g食物煮的時候

    32. Fathimaashraf

      How do even do those fucking pushups

    33. Be Kind

      This was awesome thanks so much.

    34. Finanzen-im-Griff


    35. Dicle

      Day1 Day2 Day3 Day4 Day5 X X X X

    36. Luna2318

      Not me reading the comments for 15 minutes before I actually start the workout

    37. Emma Hänsel

      I’m afraid to say that but I enjoyed it

    38. Hana Cenanovic

      Now i havent anymore covid ponds❤️❤️😘😍

    39. Klára Klebercová

      Your Workouts are best I love you Pamela Reif

    40. Urszula Biernacka

      Intense workout hit it Pamela 🍉🍎🍏🍅🥑🌡💣

    41. neha khatri

      Crunch Bicycle crunch Toe reach left + right Ab hold wide push ups Plank + cross crunch Dolphin hold Close squat Wide squat Squat + 5s hold Close push ups - triceps Superman Plank + hip drop Plank + crunch in Bear hold Like this so everyone can see.

    42. Johanna Bövers

      When you need 20 minutes for a 10 minute workout... 💀

    43. ALEX GU

      The bear hold puts pressure on my back Is it normal or am i doing it wrong

    44. Ananya Behera

      Thank u Pam ❤️

    45. Sercan Yagci

      Thank you!

    46. Niyati Nanavaty

      i thought i was doing the workout right until i noticed that i'm not feeling any burn in the areas she points at :(

    47. Nitish Das

      Does this workout doesn't need any warmup? Also as a beginner when started from abs, got cramps and had to stop the workout. 😐😔

    48. Damla Nur

      Bugün de bitti çok şükür ✅

    49. Mina S.

      I start the video and hear ‘break my heart’ Me: YES JC

    50. Itxaso Abasolo

      1. Crunch 2. Bicycle crunch 3. Toe reach L + R 4. Ab hold 5. Wide push ups 6. Plank + cross crunch 7. Dolphin hold 8. Close squat 9. Wide squat 10. Squat + 3s hold 11. Close push ups - triceps 12. Superman 13. Plank + hip drop 14. Plank + crunch in 15. Bear hold Well Done!

    51. Imogen Comer

      This is beginners...😄

    52. Amy De bruin

      This was a disaster😂

    53. Lili and Rocky

      Já úplně že 🥵🤬 A Pamela 🙂😇😁

    54. amelia

      should i do this daily or every two days?

    55. Legendary Wolf

      I think it's really funny that she has to at the "with breaks" haha

    56. Justine

      Hi, does anyone know where is this place?

    57. Alex M.


    58. Hackney Venues

      I think I am a special kind of beginner because that was not achievable by my lazy bum.

    59. Phoebe Rocher

      Perfect for me thank you

    60. val violet

      Das soll für beginner sein?????

    61. Camilla Mancia


    62. ngan nguyen

      i saw 333 right after i was about to give up, it's a sign for u guys to keep going. you're so strong.

    63. Lila Leinchen

      I'm new to work outs. I am heavily overweight but ai enjoyed doing this. I wasn't able to do 2 exercises but I did the previous instead. I will do it again tomorrow :3

    64. The meme guy

      Well i found a full boddy video. And I ill say even if theres some still easy exercises. Its good to have something to follow during exercise

    65. Celia Burke

      Just what I needed exact. Enough strength ant too much not too little. Sweat came same.

    66. Julia 2203

      Beginner friendly?😩😩I’m totally dying

      1. Yoyo Bb

        Do u know how much time u have to do this every day?

    67. Surendar Sure

      ۞―P̳r̳e̳m̳i̳u̳m̳ ̳P̳r̳i̳v̳a̳t̳ ̳S̳e̳x̳―۞ ➡️➡️️ 》》 18cams.xyz 《《 -----------------^^----------------- ♠【﹄💖𝐊𝐋𝐈𝐊≔⫸LINK 💖﹃】 ♠みゃあこさん!ฅ( ̳• •̫ • ̳ฅ)ニャン !❤️ 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

    68. Stacey Hayden

      Really liked this video; the scenery, the inset prep videos to show what's next, and your hand signals to direct what I'm supposed to be tightening. Thank you. I do all your 10 min videos and love them.

    69. 4305 Pallavi arun Kurane

      Ur such a inspiration for girls😘❤️❤️🤗🤗

    70. Annika K.

      No push ups are beginner friendly... :D

    71. Sena Kaplan

      how much calorie does this workout burn?

    72. Michaella catan

      You don't want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Agoge Diet

    73. sumer singh

      Day 6 complete 😃😃😄😄😁😁😁🥰🥰

    74. Zoé Kopitopoulos

      I love it

    75. So so

      Love love love your videos ! Thank you!!

    76. johnathan jenkins

      Me and fiance 2nd day workout to your video 💪🏽🦵🏽🤝🏼😘..

    77. sumer singh

      Day 5 completed 🙌😎

    78. Meenakshi Saini


    79. sumer singh

      Day 4 complete 😃

    80. X X

      killing me this one....but its 100% effective thx Pamela

    81. ɱęŵ

      Honestly I kinda like this one better than the other ones-

    82. sarahle1806

      First day I've done this and I'm beyond embarassed that I'm so out of breath. But I hope I'll continue with it, I really want to get fit 😭

    83. Liza Eventing

      I’m going to Mexico in a month, and I kinda let myself go in quarantine.

    84. Louise Loui

      Got done with this too 🙌🏾

    85. Jogi Vibora

      How many calories burned is burned in this excercise?

    86. AllAboutMakeupWithPallabi

      Liked the editing 👌☺

    87. Mrs Fahrenheit

      okay but where were the breaks?😳😂 and I‘m actually kinda proud of myself!! ☺️ I only started today with sport in general and after a warm up I managed to repeat almost every exercise in the work out at least 5 times (for example 5 push ups) I thought that was enough for the start and since she does different exercises for for example abs or different variations of squats anyways I thought that would make a good start☺️ When I tried to start exercising in the past my biggest problem always was that I did too much in the beginning that after only one workout on day 1 it would leave me with really bad muscle pain for one and a half weeks and that’s not only extremely frustrating because I obviously couldn’t continue exercising with muscles that are that attacked, so there would never be any real progress and it’s also not that healthy in addition 🙏🏻 So this time I try starting slower and maybe this way I’m going to be able to achieve my „bikini body“ until summer starts🙏🏻

    88. Mia Naglieri


    89. Elish Kašková


    90. ALEX GU

      Omg i finally finished one of her exercises completely, i am dead rn. Bye bye

    91. EW1988

      Was sind das denn teils für bescheuerte Übungen...

    92. Gabrielle Evans

      Uh-uh that bear hold is murderous

    93. laili madison

      Going to start tomorrow and guess who just make a new account because scared of her friend going to find out?🤡

      1. laili madison


      2. laili madison

        well stay tuned for a daily updates

    94. rosetta grey

      I love how controlled your movements are, there isn't one flinging limb in the whole video. Makes me want to pay attention to how I do the movement instead of just getting it done.

    95. Mari Iwa

      Me before "For beginners and with breaks? Easy peasy!" Me after "(Panting) Help...help..."

    96. Eliška Šimáková

      love you

    97. Gemini Gem Galaxy

      I’m starting my work out journey today...and I’m going to record it here to keep accountability...let’s hope I survive! 😅 March 11, 2021: ✅ (Muscles got sore so skipping a few days) March 15, 2021: ✅ March 18, 2021: ✅ (PS I got lazy 😅) March 19, 2021: ✅ March 20, 2021: ✅ -got lazy again- 😅 March 22, 2021: ✅ - my laziness knows no bounds - March 25, 2021: ✅ March 26, 2021: ✅ March 29, 2021: ✅ March 31, 2021: ✅ April 1, 2021: ✅ - got busy 😅 - April 13, 2021: ✅ April 15, 2021: ✅ - my laziness knows no bounds - April 25, 2021: ✅

      1. Gemini Gem Galaxy

        @Leo Np dude....thx for the reminder...I got a little lazy....😅....thx thou!!!!

      2. Leo Np

        16 and 17 ?

    98. So so


    99. Mia Park

      is nobody else gonna talk about the ending lol WE STILL LOVE YOU PAMELA!!!

    100. aestetic girl

      In Germany we say: ✨ich spüre den Muskelkater jetzt schon✨

      1. Tina Dahnke

        Der erste Muskelkater War hart,aber ich zieh das Jetz durch bis ich das so grazil hinkomme wie Pam😊 2027😂😂

      2. Lalisa ManoBANGS

        Hahah ich hab das geschafft wenn man das mehr mals pro woche macht ist es eigentlich easy

      3. Lottie Loup

        Bin bei 8:28 und nie mehr wieder