10 MIN SEXY LEGS - this will make you SHAKE! for booty, calves, inner + outer thighs
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- čas přidán 27. 05. 2024
- a new KILLER Classic Leg Workout… trains your bubble butt, inner and outer thighs & your calves ♥︎ you gotta put in the extra work to get extraordinary results! The pain in my eyes says it all :D / Anzeige
What do we train?
▸ BOOTY: Sit back during all the Squats, keeping your weight on your heel. Activate the butt cheeks to push yourself up again & squeeze them tight at the top position. Also pay attention to keep your knees STABLE and not let them collapse inwards on your way up. Important!
▸ THIGHS: Big Inner Thigh focus for all the Sumo squats.
▸ CALVES: those parts almost feel like a rest haha!!! A tiny muscle, that I tend to neglect myself. But I enjoy the burn a lot :)
▸ different FEET POSITIONS, so we train all sides of our sexy legs. Switching positions is always a good option to hit the muscles form all angles!
♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely!
▸ This workout burns between 70-110kcal, depending on your fitness level, height and weight.
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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram / pamela_rf
▸ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
▸ use #PamelaReif if you want me to see your workout pics and videos!
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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. Henri PFR & CMC$ - Faith (feat. Laura White) 0:00 - 2:48
2. DMNDS, Strange Fruits Music, Fallen Roses - Calabria (feat. Lujavo & Nito-Onna) 2:49 - 4:55
3. David Puentez - Home 4:56 - 8:00
4. Goodboys - Bongo Cha Cha Cha 8:01 - 10:30
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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. - Sport
Is that the first workout you actually see me struggle? 🔥
I AM HUMAN hahaha ❤️
You're a Goddess ❤❤❤❤❤❤👸🏼👸🏼👸🏼👸🏼👸🏼👸🏼
Pls make a video for slimming calves
YOU ARE ALWAYS BEAUTIFUL PAMELA ❤️❤️❤️
You always look wonderful ❤
Now I m scared too do this 😂.
i don’t know why it makes me smile to see her struggle
See her struggling pushed me to hold too
Same hahhhaa 😂❤️
yeah, it reminds me that pam's human! if she can put in so much hard work even though she's struggling a little, it makes me want to work harder too
Sweet revenge
Pam isn’t just a teacher, she’s a friend~
No you are strangers.
@@chain8872 🤭
so why is she killing me
*first song* - **dies**
*second song* - *dies**
*third song* - **dies**
*fourth song* - **BONGO CHA CHA CHA**
BONGO CHA BONGO CHA CHA CHA 💃🏽💃🏽💃🏽💃🏽💃🏽
Hahahah yess! That song is why I'm doing this one for booty the next day too😄😄
it has some sort of grim comicality to it while i die doing frog walks
سلام خوبی
parlami del sudamerica 😫🤚🏻
I didn't focus on my inner thighs, I focused on staying alive
This comment is not a joke 😭😭
Fr 💀💀
Same
😂😂😂👍👍👍
😂😂🙈🙈
This new leg workout comes at the right time after I finished my noodles. A bowl of noodles for noodle legs. Pam knows what is the best!
😂😂😂😂
@@PamelaRf1 😍🇧🇷🇧🇷🇧🇷🇧🇷
LOL.
@@PamelaRf1 AMD Threadripper vs EPYC 7742
Never knew fear until I saw Pamela genuinely struggling through a workout...
And now imagine the feeling of pride if you can make it through better than me? 😱😂
@@PamelaRf1 i think i probably did 😂🤪
@@PamelaRf1 I did it!!
Trying this workout for 1 month
Both legs:63 goal:56
Day 1✅️
Day 2✅️
Day 3✅️
Day 4❌️
Day 5✅️
Day 6✅️
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Please like so I can remember to update
That motivation didn't last long, did it?
1. sumo squat + calf raise
2. 5 sumo pulses + calves
3. hold + calf raise
4. ballet calf raise
5. normal stance calf raise
6. wide squat R
7. pulses
8. wide squat L
9. pulses
10. squat pulses
11. jump squats
12. hold + step front & back R
13. speed squat
14. hold + step front & back L
15. sumo squat
16. 10x sumo pulses + up
17. frog walks
18. side squat walk
19. 5x jump, 5x squats
20. squat hold
DONE!!!
Thank u
The best workout ever
Well, we actually saw the pain in Pam's eyes, that is not a good sign
why no comment but so many like
Omg true I thought if Pamela is struggling I´m gonna die
Leg day is terrible even for pam
Yeah, I scrolled through video, saw her struggle... NOPE not going to do this one lmao.
It's a sign for us to run! :D
Pam dictionary for newcomers: the title means 'you won‘t be able to decide if you‘re dripping sweat or tears by the end of this workout'! 😇 i warned you!
🤣 addition: and you don’t know if you’re supposed to walk away or just fall down
@@PamelaRf1 true🤣
But we love the challenge 😂
@@PamelaRf1 yes hahah I agree
@@PamelaRf1 so true lol😂😂
i went from always skipping the leg workout/day to NEVER skipping it and having really strong and toned legs because of this workout, it literally changed my life.. tysm pam
I hate upper body workouts
@@iwannafeelyou2722 I did as well. Search Holly Dolke 10 minute arm workout. Combine it with this and you'll have a strong body. :)
@@JuliaMoonChannel I bought myself resistance bands
@@JuliaMoonChannel so i dont complain that mucg
did u lose any calve or thigh fat?
My legs started malfunctioning and that's how we know it's working 💅🏻
I haven't done anything yet but my legs already feel sexier from watching this!
Haha and imagine DOING IT! 😎😎
Same
My legs have become stronger since the release of this video and its much easier now! I went from a person who got tired after a few lunges/squats to someone who comes out of Pams leg workout alive haha. Dont give up ppl its worth it
Wie lange hat du das gemacht und sieht man Unterschiede?
Great❤
Started off barely able to complete this, in my plight for strength can now do the whole thing with two eight pound dumbbells. THANK YOU PAM!
U strong af
@@user-vs6cl1ry6h 😭❤ this made my day?? Thank you 🥹
Thank you so much for using our song! ❤️🔥
Loved your song!
Abs workout czcams.com/video/bulQjs2OlKs/video.html
I love you! 😇
I loved your song!!!!!😍
It's beautiful. Where can I hear more?
"Managed somehow to jump back again for the kiss at the end after about to almost cry" expression was very much visible on her face!! Kudos to you Pam❤️ nailed it🔥
respect to people who can do this everyday
I’m at THAT stage of being a loyal Pam follower that when I find some fitness influencer stealing Pam’s ideas and content I get mad 😂
omg yesss me too 😂
I remember those pink tights from the killer 10 min booty activation and I am triggered and terrified lmao
💀💀 the devil in pink has returned
ptsd
@@_lurisa_5996 x x
@@_lurisa_5996 i was a about to say that lmao
When you try to see Pam's tears during the squat hold but you can't because your vision is blurred by your own 😂😭
Abs workout czcams.com/video/bulQjs2OlKs/video.html
I feel you lmao 😂
haha this is so true OMG
Thank you for the laugh😂
@ 💪🏻❤️
3:43 pam is literally working out in paradise, look at this peaceful, beautiful and sunny place!!!💛😍☀️
P. S the bird at 3:43 is telling us to not give up yet, because it knows that it's not even the half of the video!!! 😂😂
8:21 me trying to walk away from pam's workouts
Train insane or remain same!
My life mantra literally.
verrückt trainieren oder gleich bleiben. mein Lebensmantra buchstäblich..
Danke! Ich werd's mir aufschreiben! 😄👍🏻💕
With each new workout I discover new tiny muscles that can hurt like hell... this workout is not an exception ... damn
Abs workout czcams.com/video/bulQjs2OlKs/video.html
This has somehow become my favourite Pam video!! It absolutely killllls me but I somehow end up smiling through the pain as it makes me feel much stronger! Also so reassuring to see Pam struggling a bit too 😅🥰
okaaaay, I'll do this wrkout every day for 2 weeks
1 day - ✅ (I've almost died)
2 day - ✅ (omg this is sooo difficult)
3 day - ✅ (ok keep going girl, u will do it)
4 day - ✅ (I've done almost all wrkout!! I'm so proud of myself)
5 day -
6 day -
7 day -
8 day -
9 day -
10 day -
11 day -
12 day -
13 day -
final!!! 14 day -
my results:
Come onnnn!!!❤👏
Hey Don't be lazy let's do this
yo come back and try it again
Pamela you've never know how you helped me so much throughout the year ! every hard work you put in each videos is unbelievable 😭 ilysm pamela hope you're notice this 😭💜
♥️♥️♥️ so happy to read!! Love you too
@@PamelaRf1 omg omg omg you know that I exist ahhh i wanna cry 😭❤❤
I'm so happy for you!!💜💜
you dont know how much have you helped me with my selfsteem (and also health, physical and mentally) i will be forever grateful with you for dedicate us your time and energy, and also for being one of the few fitness influencers with integrity and professionalism, love you 🥳🥰💌💌💌 (sorry for bad english, im from méxico 🇲🇽)
But u did a great job taking your time writing it
Aww thank you ♥️♥️♥️ but always remember: YOU put in the work. Be proud of yourself!
@@PamelaRf1 what a sweetheart you are pam♡
This is my favorite workout so far! I've been training with Pam for over a year and yet after this workout I couldn't walk for 3 days 😂
are you single ? I am an Entrepreneur and Businessman from North America 🇺🇸🇨🇦 , where are you from ?
I was doing Tuesday for the lose weight program, and I was gonna stop on the video just before this one.. but I said not let's complete..AND IT TURNED OUT LIKE THIS IS THE BEST LEGS VIDEO SO FAR FOR ME .. always just keep pushing you don't know the beauty and the joy u r missing if you stop. THANK YOU PAAM FOR MAKING MY SWEAT SO HAAPPYY.
I've been workout with Pam for 8 months yet my legs still shake✌️
Same😂🙂
Same. Although I’ve been working out with her for almost a year🤦🏽🙈
hers were shaking too, so you're working just as hard as her ^_^
Ishvi dear did you see any results in your legs.. and which leg workout you do..
@@amarpreetkaur3583 hello, I thought I might help you with that. I lost 8 kg since the pandemic started it took me 2-3 months ig. I started with her beginner plan and slowly built my way up. I always sticked to the plans meaning I did the leg workouts that was given for the leg day. I think her old thigh video is verry efficient.
to everyone who needs to hear this:
i’m so proud of the things you are doing, keep pushing because you are doing amazing and never forget that u are important and so so so loved bub
Oh, thats so nice to hear. Sending good vibes and hugs back to you and everyone else reading this.
Aww
Thankyou so much dear, also the best for you and the same as well :)
Crazy! I’m dieing after 5 minutes
1. sumo squat + calve raise
2. 5 sumo pulses + calve
3. hold + calve raise
4. ballet calve raise
5. normal stance calve raise
6. wide squat right
7. pulses
8. wide squat left
9. pulses
10. squat pulses
11. jump squats
12. hold + step front & back
13. speed squat
14. hold + step front & back
15. sumo squat
16. 10x sumo pulses + up
17. frog walks
18. side squat walks
19. 5x jump 5x squat
20. squat hold
WELL DONE!!!
Pam is the best at choosing the breathtaking scenery and the best music for her workout video. We ♥ u, Pam!!
Hi Pam. This is just a suggestion. U can do a period plan once a month. It doesnt have to be every week like the other plans since we have our periods once a month. I think this can help a lot of people that have periods. Thank you for everything you do 🥰
cardio might give ypu some relief from the aches
I just skip the 4-5 days I start bleeding. Your body deserves a break during that time! Yin yoga is your friend
@@user-xl3uf7ie8y totally agree… like getting moving actually helps against the pain (at least for me)
Isn't sport the best you could do during your period ? 🥰I love to work out all my muscles in this time.
I do upper body exercises during period. I just sit and repeat.
The fact that I enjoyed the last part sm shows how MUSIC ACTUALLY HAS A BIGNROLE DURING WORKOUTS 😭
today is literally my leg day, so i'm definitely gonna be doing this in a couple hours' time. thank you Pam!! we're all so much healthier because of your hard work!
Abs workout czcams.com/video/bulQjs2OlKs/video.html
@ 💪🏻❤️
How it went buddy
@@purpleicemix1909 it's a good workout! tough, but fulfilling and effective. i've been doing it once a week ever since i made the original comment!
The jump squads right after the squad hold were just rude 🤣
This is my absolutely favourite legs workout from you Pam❤😂. I do it like min. twice a week😊
I just randomly started started laughing when the last song started to play 😂 gave me a boost of motivation for the last exercises! It’s always so fun to work out with Pam ❤️
I am watching the workout in advance to mentally prepare myself
Abs workout czcams.com/video/bulQjs2OlKs/video.html
me rn
Pamela's birthday is coming guuuuys😬😬
Wouldn't it be great if Pam did a BIRTHDAY PARTY workout? Sooo everyone could do that on his or her bday🤩
Abs workout czcams.com/video/bulQjs2OlKs/video.html
what do you mean by "his or her", isn't pam a she? 😂
Everybody: he or she
When is it?
@@kindsouls5326 birthday party workout as in a workout you do on your bday :D
This was so frigging GOOD! What a fantastic burn. And it flew by!
Just tried this for the first time, it’s been five minutes since I finished the workout and my legs are quaking. 😭
Good job keep working dont give up
Girl I didn’t even finish😭😭😭
When I did for the first time I couldn’t survive the first 1-2 minutes IMAO I was like hell nahhh my legs are probably gonna fall off
SAME GURL 💀😭
i can't breath 😮💨😭
The music made the workout so fun~!!!
Thank you, Pam~ You’re amazing!
For the first 2 minutes i was like "oh it's not that bad why did pamela say she struggled with this !! " And then 30 seconds later i was like " oh so that's what death feels like 💀
UPDATE : i did this today with weights (a 5kg dumbbell) except the jumping parts of course they were weight free but I'm so proud I did the entire thing without drying 🤣
Very nice video😊
My booty is ON FIRE 🔥😂
Thanks Pamela! ❤
Thank you Pamela, all my teenage years i tried doing different sports trying to find the one I feel comfortable and good with, but people always made me believe I wasn't good enough for any of them. Eventually I gave up and was so afraid to try to do exercise again. When I found your videos, I recovered my motivation to do exercise, I lost my fear and i finally found the workouts that make me feel happy doing :) Thank you so much ❤
That's so cool
doing this after the 20 min booty workout, I don't know if I'll be able to sit today anymore hahah
Me too!! Haha
I love this, you don't sit and talk a bunch. you keep steady pace continuously. love the video cant wait to workout later!!!
This is one of the hardest leg workouts I've ever done in my life, which says quite a lot since I've done MANY challenging lower body workouts! All these squats and pulses AND JUUUUMPS!!! ... That was amazing!
I also did "heel up" calve raises which intensified the burn instead of normal ones
*falls to the floor in relief at the end* It was hard but I loved it ! Thank you Pamela for always creating new movements. So proud of myself !
Doing it in an hour! Soooo excited to see Pam’s new workout!! I maybe crazy, but Love the pain and sweat just as much as I love Pamela and her workouts!
In case you're wondering what this workout is like, Speed Squats feel like a REST!! Why is this always put after another hard workout in the plan 😭😭😭🤣🤣🤣
Same 🤣🤣🤣 the sumo jump squats is killer
My new favorite workout and LOVED the songs haha! They really kept me motivated!
When you see the white bra and pink shorts combo you already know it's gonna be a killer
I actually love watching new Pam's workouts like shows to mentally prepare myself 😁 so inspiring ❤️❤️❤️❤️
And special appreciation for the view and music 🎵🎶 everything is perfect and matching and so perfect ❤️ thank you dear Pam 🎁
One of the best morning with Pamela, for me !!
Dear Pam, could you please create a 20 Minute Full Body No Jumping Apartment friendly workout?
Thank you Pamela for helping me tone after all of my weight loss. Much love!!! 😍 🙏 😇
Since I am sitting all day not using my legs because of online classes this is the perfect workout. Just what I needed! Thanks Pamela!😌🛐
Pamela is the ultimate workout mate! She brings the best moves, great music and she’ll workout with you anywhere! Thank you Pam! You’re the best!!
Just did this and wow! I am in love already! Thanks Pamela I love this one!
“Congratulations to Everyone who is early and who found this comment
There's ur 1 sub with notis
I've done Pamela's week 22 Tuesday workout at 5am this morning and waiting for this so excited!!! Gonna do this right after I finished work!💚💚💚❤❤❤💪💪💪💪💪💪💪
it’s barely my second day but i’m already almost used to this workout! it’s hard but so worth it at the end, and i love how fast it goes and the upbeat music :-) thank you so much, i literally already see results, insaneee
Its just 10min
Feels like a whole eternity
how many squats do you want?
pamela: yes
LMFAO 😂 .
With time the pain eases, the body recovers and the brain figures out new ways to go on.
🔥🔥
soooooo painful 🤯😫 but the feeling after 💃🏼
I think she is training her own fighters...in case of war she calls all of us together !!
My legs have never been shaking like they're right now, as you do all the time Pamela Reif with your workouts, this one challenged my resistance and my persistence. ❤️❤️ From Mexico.
My favourite! Thanks Pamela!
This was incredible. So much fun and at the same time I'm sweating n my heart rate is up. Thanks pam❤
Omg. I don't even know if i want to come home after work to do day 2. 😂
Aaaaaand.....DONE. 🥳
Proud of you u got this
It's crazy to me that I am able to make it through a hardcore killer workout omg I am so happy how far I've come!!!! Thank you Pam!!! ♥
This is a squat nightmare,not just my legs, but my whole body are shaking after this.
I laughed too hard at this 😅
Love this work out, especially the upbeat music keep you going, when you can't feel your legs😁❤️
Who else is doing the workouts but not eating healthy?!
well that’s counterproductive
@@jordynnicole777 Counterproductive is my middle name :)
@@audreycuzwhynot5646 mine too 😭✋🏿
After seeing her story on Instagram I'm genuinely terrified to do this today 😂
Hahah same 😂I love your profile picture btw !! It’s so cool :)
@@poppyyyy2006 thank you 💕 love yours too
Thank you so much for making this an all standing workout … I don’t do any floor work and I love the fact that squat variations have a cardio as well as toning component… would love more of this style so I have just subscribed
Thank you for this killer workout, Pam!!! I love all your workouts!! 💪🔥
When "Bongo Cha Cha Cha" started playing my leg pain suddenly stopped and I started enjoying this work out 😅🤣
That place is so beautiful😍
Los ejercicios de Pamela reif son increíbles me a facilitado muchísimo eres lo máximo gracias sigue subiendo más videos
Pam you've made me so strong!
I didn't have to take a break !!
And it felt so short !
Thank you for bringing new workouts for us like this every now and then ...
Love you from 🇮🇳
I have been doing Pamela's workouts for more than a year now and they are always as hard and challenging. That's what i love about her💪
Hope you will see my comment!!
I’ve been doing your workouts for a long while and i need a hardcore abs workout. Because even your 10 mins ab workout doesn’t feel hard anymore.
Love you!!🥰
Thank you, the workout was bomb!👏🏋🏻♀️ I hate it but loved it knowing how well it works the legs and booty!
This is my 8th day and I've been doing these exercises without pause 😊
I love you Pamela 🤩 ,doing your workouts had made me so happy
SAME BRO SAMEEEEE
Before Pam workout 😔😔😔😔🌧🌧🌧🌧🌧🌧⛈⛈⛈⛈
After Pam workout 🌞🌞🌞🌞🌞❤❤❤🥰🥰🥰🥰😁😁😄😄😄
Thank you so much❤
One of her hardest leg workout
Gosh so hard
That workout was amazing!! I felt like flying when I did the squat jumps🤣 thank you so much Pam for the great work and for wanting the best for us always❤️ love you
Thank you for doing a leg workout that doesnt involve laying down .❤❤❤