10 MIN SIXPACK WORKOUT - BEGINNER TO MEDIUM LEVEL, including breaks / No Equipment I Pamela Reif

Pamela Reif

4,6 M megtekintés255

    on your way to build a sixpack but not fully there yet? ♥︎ / Werbung
    Everybody starts somewhere & my other workouts require suuuper strong ab muscles (and neck muscles haha). I feel like this routine is a bit harder than the Beginner Ab Workout, so I would say this is between Beginner & Medium Level.
    Perfect to build up your strength before you jump into those killer videos on my channel!
    And listen.. it includes BREAKS! :D
    (If you feel like it's too easy with the breaks: just continue the last exercise during the break & jump into the new movement one once I start with it as well)
    ▸ always THINK about your ab muscles while performing the movements. That's the best way to engage them and not use the strength of your thighs too much.
    ▸ if we lay down on our back, keep your lower back flat on the ground
    ▸ keep you body in one parallel line to the floor during the planks. No butts sticking in the air please!
    The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
    ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
    ➞ Instagram pamela_rf
    ➞ Food Account pamgoesnuts

    ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
    1. David Puentez - I'm Gone 0:00 - 2:49
    2. Winona Oak & Robin Schulz - Oxygen (Wave Wave Remix) 2:50 - 5:45
    3. Enisa - Love Cycle 5:55 - 8:23
    4. Why Don't We - Fallin' 8:24 - 10:30
    Business Contact:
    unterstützt durch Warner Music Germany
    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.

    Közzététel: 5 hónapja


    1. Pamela Reif

      aaaand another Ibiza Workout 🥰 brining the vacation feeling right to your home! This was back in July, so I’m also in grey and rainy Germany right now 😅 working on our workouts for next week! I got an “10min Abs with Weights”, an “20min Abs + Core / weight + chair)” and a “15min R&B Dance Workout” on my list 😏

      1. #DAlways Potterhead

        @Annika Lenz Yes she is 😉

      2. #DAlways Potterhead

        That ' s my favourite Workout🥰

      3. Shoaib khan

        @Kate ; sixxx

      4. Alfred Jimmy Ucha

        I hope that this workout will be more good for all men like us who want to losing weights via exercising every workout by our efforts! Dear Pamela, I'm deeply glad that this workout has helped me to lose my weight by only 5 kgs and more!

      5. Annika Lenz

        are you from germany ?

    2. poizxctgb

      Those breaks feels like my personal haven

    3. AbolfAzl dehya


    4. People's channel


    5. Miriam Heimel

      me during the rest of the workout: 🤡💩🥴, me when she played the song by Why Don't We: 😃👍😛🤑

    6. Eline

      This is one of my favourite ab workouts!

    7. Himelda

      any limelight here? there's fallin' at the end❤

    8. Mary Ann R. Javarez

      Thank you for another amazing video!

    9. Francesco Rossi

      Short but very intense training. Congratulations!

    10. Carol-lee Jonkers

      I was literally stalling rn... 😭Sweat Time Edit: I died

    11. saima kamran

      Finally she can give us some rest

    12. warlyn eve pasamonte


    13. Sla

      i ate chocolate and then do this workout, is this gonna be efficient

    14. kyleszr

      so hard !! but it’s a beginner workout 😭😭😭

    15. sabrina nirasha

      everytime i do ab workout it just makes my neck stiff idk. i can't really to the exercises properly bc all the muscles in my throat are working more if that makes sense

    16. Hisoka

      This one was a little bit harder but thats why she put medium but it felt like it went by fast!

    17. I have 2 channels follow my other

      I dont have an actual playlist i just play Pamela's workouts

    18. Hüzeyfe TAŞ

      Bir yeni başlayan olarak ilk denememde %70 başarılıydım. 5 mart itibariyle düzenli başlayacağım sadece denemek için bir denedim ama ona rağmen yorucuydu. 180 boy 92 kiloydum. instagramdaki week 1/2021 i deneyeceğim bu hafta pazartesiyle 4 hafta sonra sadece begginer denemeleri ile editlerim. bu 1 ay süresince çok sıkı bir diyet yapmayacağım sadece dikkat edeceğim yine çerezimi bir küçük dilim tatlımı yerim diye düşünüyorum bol su ile bakalım ne olacak. 4 hafta sonra 3-5 nisanda editlerim.

    19. Amira 19

      bin ich die einzige die manche übungen wegen dem fett kaum ausführen kann haha

    20. 랫서판다

      4/1 😆 고고!

    21. Susana Weingarten

      Cute lady, bad teacher.......specially for beginners.....haaaaaa!

    22. Alex Nero

      When I started even these pauses were too short for me, I needed longer breaks. Now I skip some of the breaks and continue with exercise, and it is only a month in. If you are doubting or can't do the whole video -- don't give up, you'll get there.

    23. Ho Ba Ky

      The pale denim regularly long because beaver reassuringly stare circa a roasted page. pushy, general gentle millimeter

    24. benimleucmakistermisin

      i have neck abs

    25. Loment Viola

      I do Pamela's workouts since january, and this was my first time i didn't stop in between! Thank you, I feel much stronger! I'm 46 kilograms so I need to be fit to fight with covid if I happen to get it, that's why I started working out at first. But now I like doing tham so much! :DDD

    26. Nela Wasserbauerová

      blbko kdo by to chřel cvičit

    27. Stopped In Time

      Can I ask you a question? Doing the working plans should I do the workouts straight after each other? Or should I do one in the morning, in the evening, etc?

    28. Caroline Labecki

      Danke, Pam!! Du bist die Beste!!

    29. yuura jk


    30. Samira 22

      Almost dead💀😂🥰

    31. Will Deeny

      This is exactly the level I needed! I’ve been working out for a while, but i find it hard to do medium-hard videos all the way, and beginner feels too easy. Please more videos like this in the future ❤️

    32. lovely

      what if my posture is all wrong will this workout still help me hhh

    33. Diana Giane Reyes

      I LOVE / HATE HER😂

    34. Suusjekiss

      Love the music!!!

    35. Suusjekiss

      This kills my lowr back from t he start :(

    36. Max ist Programm


    37. Sophia Lange

      just did this and the 10 min beginner ab workout back to back without the breaks :) practice makes progress!! you can do this!!

    38. Purvika G

      That was quite relaxing after the high intense workouts.....✌✌😊 Thank you so much Pam...

    39. ARPA

      Me trying to get a healthy body... Following the Pamela raif's routine😌 Mindvally's ad:STOP DO NOT EXERCISE 🐸

    40. SS - 03PG 863316 Eagle Plains PS

      I'm a kid and I finished it all I got abs a month ago and I'm stronger yay

    41. Camille Berniot

      I love your videos

    42. Sofie Dimitrova


    43. Tania Hurier

      J’ai mal rien quand regardant

    44. Nima Babaii


    45. Cerine Bouber

      It was a perfect workout, thank you so muchh!! I HATE planking by the way, so I was totally relieved that it was the last one ;)

    46. the loyal lemon

      Can i ask a question? Is this one really works? Or the beginner and medium level just to make you stronger so then you can upgrade to higher level? Thankyou !

    47. Are Ksf

      It's like working out with Barbie

    48. Johanna Moilanen

      Thank you Pamela!!💝 Have a good day!

    49. Young Sixty

      Who else is doing this so they could get their 'Summer body' ? 😊

      1. Young Sixty


    50. Maja

      Lol I did the sitting cross crunches alternating between left and right and only noticed halfway in that it was wrong oops

    51. nodajesz

      A need begginer to ultra beginner level 😭

    52. Princess Marivic Pineda

      Okayyyy, the cardio and plus this. I'm sweating.

    53. Da Li

      How many calories have this workout?

    54. Vaishnavi Chaubey Chaturvedi

      I didn't get my old (challenge)comment 🙄 here its new..... Day 1 1/3/21 - did it ☑️ Day 2 2/3/21 - did it ☑️ Day 3 3/3/21 - did it ☑️ Day 4 4/3/21 - did it ☑️ Day 5 5/3/21 - did it ☑️

    55. Caroline Ruivo

      Thank you Pamelaaaa!!!

    56. Vaishnavi Chaubey Chaturvedi

      Love you reif u r just awesome 😘❤️

    57. Swastika Fulari

      Thank you soo much

    58. Melissa Charlene

      Wie viele Kalorien hattest du da verbrannt? :)

    59. Argeniant

      2:19 am i supposed to break my neck?

    60. OlcayXD

      If you are not done then you did something wrong like me 😅

    61. Mira Rim Swe

      ❤️Love ❤️

    62. hakdug

      hi! is it okay to work out when sore? I always do a warm-up before and a stretch after. I worked out 2 days ago and took a rest (cool down stretch) yesterday, I was wondering if I can workout today even if my legs and core hurt a little bit. I can work out as I can handle the pain but I’m worried if it’ll worsen afterward.

    63. Michaelle Castronovo


    64. AN. D

      DAY 1- WEEK 1-PLAN: BEGINER FRIENDLY (19/2/2021)

    65. Mignaulta1

      Has anyone else noticed how she looks bothered by something outside the camera around 06:00min? The way she stopped smiling as tbe image faded away🤭 Nobody should mess with her, i love her 😂💗

    66. Kohlrabi Gabi

      The ,, easier,, Version of Pamelas Workouts

    67. Charming

      When I heard "Fallin" it gives me like an extra stamina lmao

    68. Simon Greß

      Popo obe bei de Planks ;) LG Simon&Lukas :*

    69. Chan Riego

      Well at least im not the only one struggling with side planks lmao

    70. Simsilone Creative

      This is my favourite workout XD

    71. el amor de tu vida soy

      Ufff estoy muerta con estos ejercicios 🥵, muchas gracias ❤️

    72. Quelqu' un

      If your neck hurts try this: don't look at your phone ! 😊It's not magic but it helps

      1. Quelqu' un

        @Mignaulta1 absolutly not🤷🏽 maybe there is videos on that on HUgets 🤗🤷🏽

      2. Mignaulta1

        My neck hurts sometime but i never look my phone since im doing it on my tv? Do you have a theory

    73. keira

      i’m just here mentally preparing myself for this tomorrow

    74. Pamela Reif Fan's

      I love this workout until i keep on restart the video pam can you do a house tour in the instagram?

    75. nor ine

      how do i do this without hurting my neck ksjfskdiw

      1. Rose HD

        Omg same my neck is dead x-x

    76. Christian Capezzera


    77. Colar at

      why is this harden than the not beginner XD

    78. Ana Djokic

      Weiß jemand woher Pamela den schönen Sport BH hat? :-)

    79. Einfach Merle

      Pls tell me that it’s okay for a total beginner to NOT be able to hold the last plank. My abs just went „no.“

      1. Einfach Merle

        LOL TODAY I could do it ????

    80. A girl called C

      Me gaining a sudden wave of motivation because of wdw

    81. Little Alaska

      It was tough, but I succeed 💨 Hello from France ! 👋🏻

    82. Imogen Greig

      This is really great for those you are injured too!! Pulled my back last week, this is my first workout since then and this was nice and gentle.

    83. Ameera Chyy

      This was a fast and effective workout 🔥

    84. Louise Lopez

      the fact that i saw "why don't we - fallin" when i was actually listen to fallin w.w (yes i listen to my own playlist :))

    85. Lida Innemee

      she is very good!!!

    86. ᴛᴀᴇ'ꜱ ᴡɪɴᴛᴇʀʙᴇᴀʀ

      Yeah! After classes i started this exercise again. I love it💜

    87. ᴛᴀᴇ'ꜱ ᴡɪɴᴛᴇʀʙᴇᴀʀ

      I love the tension i feel in my abs 🥰😍 This is what i was searching for, but you're the only one who fullifiled my wishes ❤️❤️ Muah💜

    88. Viola Würffel

      Thank you I will do this every day now 🥰

    89. alanjay007


    90. liana moshkovich


    91. Lizzy Y

      No one: Me: tryna figure out whether back is a green screen or not the entire time

    92. Karolína Bahýlová

      ooh well i think im gonna head back to the beginner one😂

    93. world citizen G

      Love the modify side plank & side plank hold, this 10min fly by... am I getting good 🙃😉

    94. Mrs Always Right

      Who else is lying down in bed watching, and thinking they would do this later? 😀 😂

    95. ChillMusic

      is this a sixpack workout or arm workout cz my arms are the only thing that is hurting😂

    96. jona

      wow im normally doing the 45min sweat plan but because of some back issues i can’t do hard cardio that’s why today i tried the beginner plan and omg this video is an experience itself ik it’s a beginner video but for me it was sooo easy i didn’t even sweat and i’m so happy about this 😍

    97. SAST

      bin kurz davor das Video zu stoppen um ne Pause einzulegen, weil ich Planks hasse und dann nimmt Pamela einfach why dont we fallin als letztes Lied. mega Motivation. Habs dann komplett durchgezogen 😎

    98. Antje Horstmann

      & ich frage mich die ganze Zeit nur, woher ist dieser geile Sport BH? 🙆🏼‍♀️

    99. Ruairi McIlhatton

      I can still breathe, I think I did it wrong 🤔

    100. Constantin Claudia

      Day 1: done