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

22 Okt 2020
1 509 848 Aufrufe

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 instagram.com/pamela_rf/
➞ Food Account instagram.com/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.

  • 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 😏

    Pamela ReifPamela ReifVor Monat
    • That seemed to be easier than the beginner workout routine

    • So looking forward to the R&B dance workout 💪🏻💃🏼

      Jackie Of All TradesJackie Of All TradesVor Monat
    • Nasser

      14886-Nasser Mohamed AlZaatiti14886-Nasser Mohamed AlZaatitiVor Monat
    • Hello lovely greetings to Pamela can you make workout video's for hip dips and thigh burner♥️ ...... We love you 💕

      Subu 12Subu 12Vor Monat
    • Do you use clenbuterol?

      Kate SalazarKate SalazarVor Monat
  • I think this is my favourite Pam video!

    JillianJillianVor Stunde
  • Easiest workout from her

    weekly teenwolfweekly teenwolfVor Tag
  • Thx pamela👍

    Bennedict LiantoBennedict LiantoVor Tag
  • When some of videos are becoming easy For me i feel so nice

    Volha KVolha KVor Tag

    Ali RezaAli RezaVor Tag
  • Кто любит играть в казино - список лицензионных с бонусами при регистрации тут: www.casireg.ru. Лайк если удалось поднять) К слову к выбору интернет казино нужно также подходить правильно. Само собой, когда вы катаете в вулкане там ни одного раза не поднимите бабки, а если подойти к этому вопросу более глобально то будете понимать, что существуют такие как эльдорадо казино, созданные на коленке и не отвечающие ни за что, а бывают казино с выданной лицензией, где подкрутка игровых автоматов исключена. Так что не надо решать только по левым сайтам.

    Владимир ОнегинВладимир ОнегинVor 2 Tage
  • I put 3kg weight between my feet in every pose has leg lift and it feel soooo goood after workout XD.

    Khánh Ngọc PhạmKhánh Ngọc PhạmVor 2 Tage
  • Hear that? That beeping sound just 15 seconds through a workout that makes you think its done?. Hallucinations.

    Katty BaclayKatty BaclayVor 2 Tage
  • Does anyone know how to prevent the fact I only feel these workouts in my neck? I engage my core, but still no feeling in abs

    tangerinetangerineVor 2 Tage
  • Richtig gut das workout. Solltest du öfter machen die 10s Pause sind mega

    Johanna K.Johanna K.Vor 3 Tage
  • I love it! Einfach perfekt 👍🏻😉

    Madlen KonschakMadlen KonschakVor 3 Tage
  • beginner workout u say? well I guess I'm just not beginner enough

    h gh gVor 3 Tage
  • I’ve just reviewed and compared this workout to other influencers!! Check it out on my channel ✨

    Hannah CookHannah CookVor 4 Tage
  • Okay so, I want to try Pamela’s 45 min fat burn program but I am scared if my legs bulk up. Do the exercises in the 45min fat burn plan male your thighs bulky?

    Marija MalinovaMarija MalinovaVor 4 Tage
  • The idea of showing what exercise is next instead of going straight into it was very helpful 👍🏼

    Ambra VaskeAmbra VaskeVor 4 Tage
  • i only like the workouts with 10 seconds in between exercises, because i would need 10 seconds anyway to look at the new ecercise and to get started

    snack barsnack barVor 5 Tage
  • YOU USED FALLIN?!? 🥺😍💙❤

    Shakthi MShakthi MVor 6 Tage
  • Your workout videos rock

    Sara BlairSara BlairVor 6 Tage
  • Amazing girl 🔥😏

    Ghost 21Ghost 21Vor 7 Tage
  • i absolutely loved this one! it's super helpful to everyone who's beginning their fitnees journey. you still feel it, but you have time to recover!!

    Margarida MadeiraMargarida MadeiraVor 9 Tage
    • it's no easy lol ! do you think the girl in dehave.info/down/h3dzZsyvsYPPs20/video&lc=UgxkRPaoIAEzy2ocQ5l4AaABAg.9CPrkev27pu9FvB5KFIhZt could do this workout ? I am a bit jealous of her

      Mymy La TerreurMymy La TerreurVor 9 Tage
  • Du willst ein Sixpack dann gehe auf diese webseite und dann versprecheich dir das du ein sixpack bekommst www.digistore24.com/redir/327782/toni1401/

    Sara BebaSara BebaVor 9 Tage
  • miniurl.es/quickadulthub ඔව්ඔබට පුළුවන්මම ඔහුට කියමි මම ඔබට ලබා දී ඇති දේ නිසා ඔබට පුළුවන්මම විරාමයක් තබාතවත් හුස්මක් ගන්නමගේ උගුරේ වාතය අල්ලා ගනී ඒකත් තියෙනවා

    Dini AnjaniDini AnjaniVor 9 Tage
  • Anyone knows the model for this Puma shoes?😁

    Hidayah RHidayah RVor 10 Tage
  • For how many days we have follow thiss??? Plzzzzz replyyy plzz

    Saima MansoorSaima MansoorVor 10 Tage
  • Thank you Pamela, I’ve been an overweight person for as long as I remember....However, I wanted it to change and I started your routine since the first of Novembe. What I do is yours videos 10 minutes everyday and 20 minutes of Daniela Suarez and I literally can see the result already after 20+ days. Whether it is with my body or my mind!

  • Just finish the beginner version and I thought about challenging myself with this “medium” version👁👄👁

    H DH DVor 11 Tage
  • I loved it!! But somehow it was a little bit harder than expected haha. Now I'll do the weigth abs workout for the ultimate kill

    Annie AlexandriaAnnie AlexandriaVor 11 Tage
  • Get in shape in 30 Days at home with our fitness plans and meal plans without needing any workout equipment. Full Body Workout Slim Down Workout Flat Belly Workout Workout Challenges And much more. Download now for FREE from Play Store. play.google.com/store/apps/details?id=com.siliconappsandgames.homefitness.workoutin30days

    Rizwan khanRizwan khanVor 11 Tage
  • Sexy

    Talk HiTalk HiVor 11 Tage
  • Ím shaking After doing this

    Lisa MeierLisa MeierVor 14 Tage
  • New HD foto and video ----------------------------------------𝐖𝐚𝐭𝐜𝐡 𝐇𝐞𝐫𝐞 : shorturl.ca/quicksexhub365 Из-за отсутствия лучшего слова, захватывает дух. Наборы яркие. Их богатый цвет и подвижный статус притягивают наблюдателя к действию. Костюмы являются декоративными, красивыми и работоспособными одновременно. Макияж выделяет костюмы, и никто никогда не замечает тот факт, что это люди, разыгрывающие части животных. Вы настолько увлечены образами всего этого

    Cantika DianaCantika DianaVor 14 Tage
  • Thank you !!!

    Alla KlinchAlla KlinchVor 15 Tage
  • Bahaha the hair flip at the end

    Lulu BellLulu BellVor 15 Tage
  • First day😍

    nostalgia songsnostalgia songsVor 15 Tage
  • I love the small pause between two exercises, because I think it gives me the opportunity to focus more! Thank you for that video, amazing as always

    Lisa-Marie BaumannLisa-Marie BaumannVor 15 Tage
  • With drinking a lot of water, can this workout along with cardio help me get a flat stomach in a few months?

    Isabella LatiniIsabella LatiniVor 16 Tage
  • 🤍I'm gonna be doing his workout for two weeks straight for you guys that want to see how much progress is made! 🤍。・:*:・゚☆,。・:*:・゚ Day 1- Went pretty smoothly! Literally didn't even sweat! I've had some little neck pains before the workout so that was the only thing that made it rough- Stay tuned for day 2!! Day 2- Like yesterday it went smooth! Just sweated a bit and that's all, would love if you guys put your experience down below! Stay tuned for day 3! Day 3- Went good! Did it with my brother, not any visual process tho.

    Paola SilvaPaola SilvaVor 16 Tage
  • Just the best workouts and this music motivates me so much!! Thanks, Pam!

    Mi92Mi92Vor 16 Tage
  • OMG you included Fallin' from Why don't we *-* i love this song (your song choice is always great, but this one really toped it)

    fiona18fiona18Vor 17 Tage
  • Awesome set!!!

    jane glennjane glennVor 18 Tage
  • When my husband does Pam’s workouts he kneels, waves and blows kisses like she does 😂😘

    Claire DietrichClaire DietrichVor 18 Tage
  • My husband has started doing a few of Pam’s workouts in the mornings including this one. When he’s done, he kneels, waves and blows kisses like she does. 😁😘 It warms my hear!

    Claire DietrichClaire DietrichVor 18 Tage
  • I can’t DO THIS !!!

    Vanessa JurkiwVanessa JurkiwVor 18 Tage
  • Me just following the workout following Pam as usual ..... then I hear familiar drums, stop planking, then start jumping around my room tearing up and screaming Fallin with all the energy I had left. Thank you Pam. You not only put out an amazing workout but you used FALLIN BY WHY DON’T WE😁😁😁😁😘😘

    Sarah tanseySarah tanseyVor 19 Tage
  • It's sooo good to do the ABS training after surviving a booty workout :D Lower ABS vid would be awesome ;) Greetings from Poland!

    The aNaThe aNaVor 19 Tage
  • I have been doing this video everyday since 10 days ago and IT'S WORK. I can clearly see that my stomach getting flatter.✌🏻😆

    ava hojat ansariava hojat ansariVor 19 Tage
    • That's great! I am going to start doing it too but if I find it easy then I am going to do the intense ones because I have been working out for almost 3 years

      Ria ShardaRia ShardaVor 18 Tage
  • Not a beginner but will keep on doing this because of the music!!❤

    Allysa Nhel Grace RebolananAllysa Nhel Grace RebolananVor 19 Tage
  • Thanks for using my song "Love Cycle" :) Gonna definitely do this workout!

    ENISAENISAVor 20 Tage
    • Fav plank song now

      Morning HeidiMorning HeidiVor 5 Tage
    • its a really great song

      Fernanda KlohFernanda KlohVor 13 Tage
    • @ENISA, actually I didn't really know you made such amazing and incredible music, but because of Pam, I now know you and now you're one of my favourite singers. And Pamela (like TikTok) makes us aware of such hidden talent in the Pop culture! BTW, I subscribed!

      Mandakini MohantyMandakini MohantyVor 17 Tage
    • This song is my favourite now❤️❤️

      Suprabha DeySuprabha DeyVor 18 Tage
    • great music!!❤

      Allysa Nhel Grace RebolananAllysa Nhel Grace RebolananVor 19 Tage
  • not to be rude, but stop putting random comments, we just wanna hear the feedback and if it worked

    VanessaVanessaVor 20 Tage
  • It’s one of my fave workouts EVER!!!💔😍💪🏼 And this music...love it ⚡️

    Ally VormanAlly VormanVor 20 Tage
  • I’m dying by the slow roll ins

    Julia 2203Julia 2203Vor 20 Tage
  • Omg Why don‘t we I was so shocked😱❤️I love them and please use them more often😂❤️

    Emely ScheibelhoferEmely ScheibelhoferVor 20 Tage
  • Es ist so viel besser wenn du in den 7/8 sek Pause ein Video zu der nächsten Übung rein machst ❤️ It’s so much better a clip in the break bevor you start the next thing

    Jenni 07Jenni 07Vor 21 Tag
  • Loved this workout!! Thanks Pam 🥰

    Liga MiluneLiga MiluneVor 21 Tag
  • why don’t we - fallin’ stream!! 💕

    Agus PassarónAgus PassarónVor 22 Tage
  • Love rhis one so f much! Thank you Pam😘

    Eleonora LelaEleonora LelaVor 22 Tage
  • this vid is so helpful me and my friend feel the burn but we just keep going

    Emery RhymanEmery RhymanVor 23 Tage
  • Love this one

    Zozzie WorldZozzie WorldVor 23 Tage
  • Please bot. Bts songs

    Mariam AlothmanMariam AlothmanVor 23 Tage
  • Transforming my abs with the queen of abdominal routines. Thank you, Ms. Pam.

    David WiatrekDavid WiatrekVor 24 Tage
  • Hallo du kommst ja aus Deutschland oder grüße auß wien 😅🇦🇹🇦🇹

    Leonie RichterLeonie RichterVor 24 Tage
  • Super six-pack workout video 👍👍👏💋 #grilsworkoutvideo

    girls workout videogirls workout videoVor 25 Tage
  • Hat jemand Empfehlungen für Sportmatten die nicht rutschen und nicht allzu teuer sind? Danke im Voraus!:)

    Hai Yen NguyenHai Yen NguyenVor 25 Tage
  • Her "easy starfish" is the only starfish ive ever done 😂

    Alina KohlAlina KohlVor 26 Tage
  • I love this video😍💪

    Negin Farahmand AzadNegin Farahmand AzadVor 26 Tage
  • thank you Pamela! ❤️❤️❤️

    Hadas ItalkiHadas ItalkiVor 26 Tage
  • How is her mat so still?👍👍

    SahebaKhan 226SahebaKhan 226Vor 26 Tage
  • i thought was a medium level and i did this workout and it made me realize i'm sub zero..yikes

    Burger QueenBurger QueenVor 27 Tage
  • Ich liebe deine Bauchworkouts beginner/medium 💪🏼😄 gerne mehr!

    Anni S.Anni S.Vor 27 Tage
  • my abs rlly felt the burn at 2:56 and 0:56 !!! i think those rlly strengthen the CORE! 🔥🔥🔥 THAT WAS FIRE

    sanjana shawsanjana shawVor 27 Tage
  • Who's here on rest day?

    Cindy Valdelamar GonzálezCindy Valdelamar GonzálezVor 28 Tage
  • ❤️❤️❤️

    Magda PMagda PVor 28 Tage
  • I started working out with Chloe ting and dieting at the start of quarantine, I lost 16 pounds and became so much healthier and stronger. I stopped working out 2 months ago and lost a lot of my strength and muscle and felt unmotivated to start exercising again. I've started again but most videos are either too hard or too easy for me but this one is just great and I love Pam's playlist sooo much.❤

    DawnDawnVor 28 Tage
  • tinyurl.com/quickboomsex ♥️🇩🇪 I loro stati di salute rispettivi prevenirli

    Tasha FarsaciTasha FarsaciVor 29 Tage
  • Waist is too thick when compare to hip

    Calance JaajaaCalance JaajaaVor 29 Tage
  • I love it I am doing it 24/7

    Stasie YeahStasie YeahVor Monat
  • They aren't the same workouts on the left and on the right one half of my body is gonna be stronger oh no

    Furry PineappleFurry PineappleVor Monat
  • how many calories do you burn in this video?

    Katha FryKatha FryVor Monat
  • Omg I love this workout video because I I've why don't we so❤️

    のんのんVor Monat
  • Oh wow! Managed to finish this one 🏋️😊

    kitty6420kitty6420Vor Monat
  • Thank U!

    無憂無憂Vor Monat
  • It's been a long time since I've worked out and I'm soooo fucking proud of myself🥵🤘🏽. Although I still need to work on my motivation sometimes 😓💕

    Sarah_ NitsaSarah_ NitsaVor Monat
    • Feel you 🙄

      Ana SofiaAna SofiaVor Monat
  • Alguien que hable español??

    Alejandra MartinoAlejandra MartinoVor Monat
  • Love the built in rests between each exercise 😅

    Natalie BaddourNatalie BaddourVor Monat
  • Zombie even though you deadlift more levels game

    14886-Nasser Mohamed AlZaatiti14886-Nasser Mohamed AlZaatitiVor Monat
  • Amazing I love it

    Raquel PutriRaquel PutriVor Monat
  • Thank you! Recovering postpartum this was great 👍

    Amy LockeAmy LockeVor Monat
  • All is possible if your 90-110lbs

    Shawn SmithShawn SmithVor Monat
  • The view reminds me of my hometown

    Asra EskzAsra EskzVor Monat
  • Those who disliked this video were actually cursing and hating their stomach from the pain and accidentally clicked the wrong button🌝

    Suprabha DeySuprabha DeyVor Monat
  • How many times a week????????

    Greta 96Greta 96Vor Monat
  • This felt really manageable! Thanks🥰✨

    Rebecca WittmannRebecca WittmannVor Monat
  • 🇹🇷💘❤️

    Fatmade _Fatmade _Vor Monat
  • I loved it, thank you !

    Елиа МладеноваЕлиа МладеноваVor Monat
  • Waooo amazing it's very effective

    Neha SharmaNeha SharmaVor Monat
  • Just doing the harder versions and skipped rest and wuup it’s hell 😆

    Panda EyePanda EyeVor Monat
  • I have to say i really liked this workout. I wish she would do the 5 sec rest ( or even 3) and show the next exercise in her other videos too, i’m not so rushed through and perform the exercises more precisely and perhaps more effectively. I know i can watch the video in advance, but to be honest who did that? 🤨

    Christina K.Christina K.Vor Monat
  • Yo the sitting cross crunch looks so easy but when it comes to doin it oof

    Tina TinaTina TinaVor Monat
    • Ikr

      Anamika SAnamika SVor Monat
  • Sweet Pamela,

    Hana SakáčováHana SakáčováVor Monat