20 MIN ABS + WEIGHTS I 360° Solution, everything you need for a 6-pack - Lower, Upper + Side Abs
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- Опубліковано 17 чер 2024
- Abs = muscles that want to GROW to be visible ♥︎ This video is heavy, intense & your 1-stop-shop for training every inch of your core / Werbung
I use a 4kg & 8kg weight. You can substitute that for a heavy book & a bag packed with heavy stuff (stones lol).
Muscles:
This video combines EVERYTHING you need. Lower abs (very heavy with the dumbbell between the feet), Upper Abs, Sides, Waist & some HIIT to burn extra calories.
Bodyweight vs. Weights:
▸ I love & do both. I think the combination of both gives the best results!
▸ You can grow stronger and bigger muscles with Weight Training. You basically handle more weight during the exercise, than you usually carry around on your body all day. That’s why your body needs to adapt and create „extra“ muscle fibers, that you usually don’t need. If you stop seeing progress with bodyweight training, you should consider getting some dumbbells.
▸ Those exercises also ask for a lot of stability, making sure we train our entire torso, waist, back & arms.
The Burn?
Weight exercises usually don’t burn so much for me. I like to combine them with bodyweight movements so I can really target the little muscles, exhaust them and train them in all ways.
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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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. SVEA, Cloudy June - Breakfast Club
2. Ella Henderson, Switch Disco, Alok - Under The Sun
3. Charli xcx - Talk talk
4. Enisa - La dadi
5. Paradigm, Niklas Dee, Mike Williams - Surreal (feat. myne)
6. Kehlani - After Hours
7. Loi - The Way I Want It
8. Peter Fox, BENSH - Blackbirds BLN
9. Balu Brigada - So Cold
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Business Contact:
pamela_reif@icloud.com
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. - Спорт
Pls make more lengthy(20-30min) workout 😆
Pleaseeee
U can use 2 or 3 Videos (10+10+10 min) 😊😂
@@alinashadow9660it's not the same
@@alinashadow9660 it is not the same thing 🤷♀️
No like the 10 mins hiits...in and done...and to other persons point, just do 3 different ones..
I recently went to a group workout class that did abs and bc of doing your ab workouts for 4 years I actually felt 0 challenge at that class. I’m forever with your workouts they have made my body, especially core so strong 💪🏻 ❤
Anyone else also scared when the bench is in te video. It always kills me!!!!
Loved the work out Pam, thanks ❤❤❤
Yeah, so i didn't 😂 I converted it to the normal one(floor) 😂
I don’t have access to a bench so I also always do it on the floor 🤣
Hahahahha well still those side planks are killing!!!
I’m mentally preparing myself before doing it tonight . Love it already 💕
Same 😅
Same 😂
Loving the longer "gym style" weight workouts you've been making recently 💪💪
Jippieh! Endlich mal wieder ein neues Bauchtraining. Und auch noch mit Gewichten und auch noch lang und und und ...😍
Lieb ich ❣️
Danke Pamela
10M Congratulations, Pam!❤
I have got ankle weights for this kind of workout 😂
Because I know the weight will fall on my face, lol😂
Thank you Pam, for another video to kill my abs xx
This workout is a killer 🥹👏🏻 We truly needed a one like this, longer and more challenging than the 15 min abs + weight. Thanks for always providing us with the most amazing and hard workouts 💖✨️ My abs right now are so tired that they even lost the ability to hurt me, but tomorrow I know I won't be even able to laugh 😂
Brilliant Pam thanks 🙏 My abs are going to hurt tomorrow morning but my day will start with a smile. You’re looking good as always 🤩♥️
A little late to the abs party, but it's 100% worth it! I love the different burn in my abs! 🔥♥️ I‘m sure that I’m sore tomorrow 😄
I love ab workouts when they are longer than 10 minutes. They feel much more complete. This one was a killer❤️💪 Thank you, as always, for all the effort that you put into these videos, Pam💕
Congratulations for 10M Pam 💖 you deserve this ✨
Thanks for taking your time for these Pamela!
Love your longer workouts!!🫶
Pls more workouts with weights! Its more effective than cardio
Okay this is my new favorite!! The burn the tension! I loved every single thing in this workout!!
I love weighted workouts! Great job!
I really love it. Thank you so much pam. Since 2019 until now you always there to give us motivation❤❤❤
Absolutely love these longer gym style workouts ❤
The best ab workout video!! ❤️
And I have been doing your workouts for 4 years now💪🏼
It's a core exercise that I need. Thank you for making such a good video.❤❤❤❤❤❤❤
Thank you so much for using "THE WAY I WANT IT" for your Workout!
This is my new favorite abs video. I just finished it and i can't wait to do it again. Thanks Pam 🥰🥰🥰
Omg ich weiß noch nicht ob das überleben werde 😮😮😮😮. Du hast dich wieder mal selbst übertroffen. ❤❤❤❤ danke für alle deine Workouts 😘😘😘
Thank you so much for your videos!!! You are the best!!!😭🙏❤️❤️❤️
I love this workout SOOOO much, please make more ❤❤
Excited to try this one!
Love it!!🥰 maybe a workout with short breaks (10-15sec.) and 45-50sec each exercise 🙈
Always happy with a new video you post🎉🎉🎉 thnx thnx ❤
Just what I was searching for! Thank you Pamela :)
Great benchwork, I've never seen that before but it looks like a great workout
Fantastic workout! Really useful stuff! Loved it! Keep up the great work! ❤😊
Love love love the new workout,more like this with weights!🥳😍😘
Danke Pam, für diese tollen Workouts und Workoutpläne und Rezepte! Du bringst einem einen gesunden und realistischen Lifestyle für wenig bis kein Geld so nah und hast mich aus meiner demotivierten Spirale rausgeholt. Ganz viel Liebe für dich!!❤
That was wonderful, you are my go-to for abs - always deliver! Thank you gorgeous!
I think this is Pam’s best ab workout❤
Heyyy!! Congrats on 10 million!! :D ❤
Survived, and crying at the end! 😂
Ich habe das Workout gestern direkt ausprobiert und habe heute wirklich im kompletten Bauch Muskelkater 😂💪🏻 Ich habe das Gefühl jeden einzelnen Bauchmuskel spüren zu können 🔥😁
Pam, thank you so much for the amazing workout! During your workouts, your muscles feel good and after that you feel a boost of energy for the whole day. I love you and your energetic workouts!❤
Those 20 minutes absolutely worthed it! super intense for the core muscles it really hurt
I just love it!! Best abs workout routine and my abs are grateful they look more tone after each session. Definitely on my must do workouts!!! Thank you Pam ✨✨✨🫶🏻
Great workout! Thank you ❤
I was relatively fine until that last plank part... it killed me😮💨
Thank you, Pam😍 I absolutely in love with this workout🤍 Just finished it and I burned 160 kkal, wow😮 please, make more videos as long as this one😊
from Russia with love❤
I love your energy!!! 🤩
Oh woooow das war intensiv 😅😮💨 Die Side Plank Crunshes zum Schluss waren mein Endgegner 🥵 Danke Pam! 🫶
Pamela, a lot of thanks to you for super effective workout! 🙌🔥💯💖
Hey pamela I am so happy to see ur notification.I do this workout soon..
Congratulations on 10 million subscribers!!!! 🎉🎉🎉🥳🥳🥳 And thank you for changing my life and 10 million others'!
Danke liebe Pam für diese ultimative Abs workout. Viele deiner wokouts sind eine Nummer zu viel für mich. Das hatte ich hier auch vermutet, habe aber tatsächlich sehr gut mithalten können. Das mit dem Gewicht zwischen den Beinen macht mir ehrlich gesagt Angst. Aber ich habe solche Klettgewichte für die Beine und damit ging es echt super (die haben aber leider nur 1kg pro Seite- besser als nichts).
Am allerbesten gefiel mir dann der Standing Abs Teil in der Mitte. 😍
Das wird glaube ich mein neuer all time Abs Favorit!😍
Ganz lieben Dank dafür. 😘
Siento que se me caerán los brazos 🫠
When you said "New Video" I definitely thought it would be a 10 min usual kill abs workout but with weights. Then it was 20 and i was like aight let's try it but i didn't have 4kg dumbbells at home and a heavy bag wasn't a friendly choice, i also felt like i wasnt ready for 4kg ab-lifting so i used light weights (1.5kg) for the leg lifts. Despite all this, it burned my tummy.
Thank you Pam, I'm always grateful ❤
The end part is killer!! Loved it though
Woooow, after 6 min quick and dirty abs this is my second favourite ab video! I was never excited to train my abs again but now can’t wait to another abs day with this one! 😅
This was a bomb workout! Sweating bullets! Love you Pam ❤
Congrats on 10 million subs pam!!!
with this workout I will get from "training with stones" to -> "having abs as hard as stone". 🤣🥰
Thank your Pamela for providing me the only ab videos that really challenge me.
today's torture!
Congratulations for 10m subscribers in advance ❤
I love the videos you do
Loved it!!!❤
I LOVE THIS!!!!!!!!!
Just what I needed 🥰
Bis zu den Planks with weights ging es gut...dann kam der Overkill 🥵😳😅 Aber riiichtig gutes Video mal wieder! Genau die richtige Steigerung für mein Ab-Training, die ich momentan brauche :)
Love it! this last part killed me😱
I love your workout pamela and I always do them and got plenty of skills from your workout plans I just wish if you focus more on the forearm muscles, hamstrings as well and the calf muscle and I’d be so blessed 😊
Pam please add an alternative of bench i can't do it correctly
I was waiting for it! Looks like an absolute killer workout🥵, but we'll push through. Pamela's school reputation is at stake.😂 Thank you, dear!
Congrats on 10m subs! ❤
Fitness Queen ☺️
PAMELA REIF GAVE BREAK IN HER AB WORKOUT🤭😶😯
Your ab workouts are so effective 😍💪🏼 because of them I really got a sixpack. They are sometimes super hard but no pain no gain 💪🏼🤗🫶🏼 I loved doing this one because it trained all of the different areas of the tummy ♥️🔥
The elevated side planks at the end really hurt the side of my foot but was a great workout. Will have to put some padding down next time!
I sweated my soul out...but danke Pam!
10 MILLION!!! 💞🫶🏻🫶🏻
Ok the weighted hip lift migh be my new favourite exercise
AMAZING ❤❤❤❤
Great video thanks for the upload hit that like button and great ab workout
💖 I’m so excited to see your subscribers hit 10M! 🏆 Congratulations , pretty lady! 👏🏼💐
We need more 20minute video it’s very good !!❤❤❤
pam did it! she is at 10m subs!
OH MY GODDDDD😍😍😍
This one burned so good and was the exact thing my abs needed❤❤❤Thank you Pam for yet another awesome workout❤❤❤❤❤❤❤
10 MIL SO SOONNNN ❤❤❤
Glückwunsch für die 10 Mio abbos
To hard for me, but loved it without weights! 😅😍
Okay Pam, excuse me, how did you know I needed a workout just like this??? 🤯Okay but also, lemme not lie, I'm not doing whatever is going on after the 18min mark except for the last plank 😂 everything else before that I'm good to go! Can't wait to try this very soon! Thank you (for all your other work outs too)! 😁❤
That was intense, I need a bench 😅
Omg so good
Danach fühle ich mich so stark wie Hulk 💁♀️ muss nur noch an der Farbe arbeiten 🥲
lovedd this so much it gave me this beautiful feeling of all the muscles in my midsection squeezing in on me deliciously. and LOVED the charli xcx hahah its a brat summer
That was brutal OMG ))) how can you be so cute and so cruel simultaneously ))
Hi Pamela, can you recommend me any workouts that are easy on the hip because mines been extremely painful
Does anyone else get really painful ankles when they are doing the side table parts?
Can't wait to do this routine post pregnancy, it looks great!! :) For now, still doing my own free pregnancy workouts🤩
Strongest ❤🎉❤🎉
nice
I did this one it’s fire 🔥😅❤
Trop bien 😊❤