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

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Pamela Reif

Vor Monat

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.

Pamela Reif
Pamela Reif Vor Monat
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 😏
Jackie Of All Trades
Jackie Of All Trades Vor 24 Tage
So looking forward to the R&B dance workout 💪🏻💃🏼
14886-Nasser Mohamed AlZaatiti
14886-Nasser Mohamed AlZaatiti Vor 25 Tage
Subu 12
Subu 12 Vor 25 Tage
Hello lovely greetings to Pamela can you make workout video's for hip dips and thigh burner♥️ ...... We love you 💕
Kate Salazar
Kate Salazar Vor 29 Tage
Do you use clenbuterol?
Νινα Αθανασιαδου
Νινα Αθανασιαδου Vor Monat
Please Pam make more workouts +weights, I love them I had done the 20 min booty and thigh workout +weights, but the 10 min abs workout +weights I did 2 times in a row, because it was so quick and I wanted more so for me was 20 min abs workout +weights and I fell sooooooo strong and amazing!!!💪🏋️‍♀️ You are the best!!! I love you sooooooo much!!! 😍😘💕
Ghost 21
Ghost 21 Vor Tag
Amazing girl 🔥😏
Margarida Madeira
Margarida Madeira Vor 2 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!!
Mymy La Terreur
Mymy La Terreur Vor 2 Tage
it's no easy lol ! do you think the girl in depost.info/one/video/hXZ4mZ6CqrCgsWg.html&lc=UgxkRPaoIAEzy2ocQ5l4AaABAg.9CPrkev27pu9FvB5KFIhZt could do this workout ? I am a bit jealous of her
Sara Beba
Sara Beba Vor 2 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/
Dini Anjani
Dini Anjani Vor 3 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
Hidayah R
Hidayah R Vor 3 Tage
Anyone knows the model for this Puma shoes?😁
Saima Mansoor
Saima Mansoor Vor 4 Tage
For how many days we have follow thiss??? Plzzzzz replyyy plzz
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!
H D Vor 4 Tage
Just finish the beginner version and I thought about challenging myself with this “medium” version👁👄👁
Annie Alexandria
Annie Alexandria Vor 5 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
Rizwan khan
Rizwan khan Vor 5 Tage
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Talk Hi
Talk Hi Vor 5 Tage
Lisa Meier
Lisa Meier Vor 8 Tage
Ím shaking After doing this
Cantika Diana
Cantika Diana Vor 8 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
Alla Klinch
Alla Klinch Vor 8 Tage
Thank you !!!
Lulu Bell
Lulu Bell Vor 8 Tage
Bahaha the hair flip at the end
nostalgia songs
nostalgia songs Vor 9 Tage
First day😍
Lisa-Marie Baumann
Lisa-Marie Baumann Vor 9 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
Isabella Latini
Isabella Latini Vor 9 Tage
With drinking a lot of water, can this workout along with cardio help me get a flat stomach in a few months?
Paola Silva
Paola Silva Vor 9 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.
Mi92 Vor 9 Tage
Just the best workouts and this music motivates me so much!! Thanks, Pam!
fiona18 Vor 10 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)
jane glenn
jane glenn Vor 11 Tage
Awesome set!!!
Claire Dietrich
Claire Dietrich Vor 11 Tage
When my husband does Pam’s workouts he kneels, waves and blows kisses like she does 😂😘
Claire Dietrich
Claire Dietrich Vor 11 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!
Vanessa Jurkiw
Vanessa Jurkiw Vor 11 Tage
I can’t DO THIS !!!
Sarah tansey
Sarah tansey Vor 12 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😁😁😁😁😘😘
The aNa
The aNa Vor 12 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!
ava hojat ansari
ava hojat ansari Vor 13 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.✌🏻😆
Ria Sharda
Ria Sharda Vor 12 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
Allysa Nhel Grace Rebolanan
Allysa Nhel Grace Rebolanan Vor 13 Tage
Not a beginner but will keep on doing this because of the music!!❤
ENISA Vor 13 Tage
Thanks for using my song "Love Cycle" :) Gonna definitely do this workout!
Fernanda Kloh
Fernanda Kloh Vor 6 Tage
its a really great song
Mandakini Mohanty
Mandakini Mohanty Vor 11 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!
Suprabha Dey
Suprabha Dey Vor 12 Tage
This song is my favourite now❤️❤️
Allysa Nhel Grace Rebolanan
Allysa Nhel Grace Rebolanan Vor 13 Tage
great music!!❤
Vanessa Vor 13 Tage
not to be rude, but stop putting random comments, we just wanna hear the feedback and if it worked
Ally Vorman
Ally Vorman Vor 13 Tage
It’s one of my fave workouts EVER!!!💔😍💪🏼 And this music...love it ⚡️
Julia 2203
Julia 2203 Vor 13 Tage
I’m dying by the slow roll ins
Emely Scheibelhofer
Emely Scheibelhofer Vor 14 Tage
Omg Why don‘t we I was so shocked😱❤️I love them and please use them more often😂❤️
Jenni 07
Jenni 07 Vor 14 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
Liga Milune
Liga Milune Vor 15 Tage
Loved this workout!! Thanks Pam 🥰
Agus Passarón
Agus Passarón Vor 16 Tage
why don’t we - fallin’ stream!! 💕
Eleonora Lela
Eleonora Lela Vor 16 Tage
Love rhis one so f much! Thank you Pam😘
Emery Rhyman
Emery Rhyman Vor 16 Tage
this vid is so helpful me and my friend feel the burn but we just keep going
Zozzie World
Zozzie World Vor 16 Tage
Love this one
Mariam Alothman
Mariam Alothman Vor 17 Tage
Please bot. Bts songs
David Wiatrek
David Wiatrek Vor 17 Tage
Transforming my abs with the queen of abdominal routines. Thank you, Ms. Pam.
Leonie Richter
Leonie Richter Vor 17 Tage
Hallo du kommst ja aus Deutschland oder grüße auß wien 😅🇦🇹🇦🇹
girls workout video
girls workout video Vor 18 Tage
Super six-pack workout video 👍👍👏💋 #grilsworkoutvideo
Hai Yen Nguyen
Hai Yen Nguyen Vor 19 Tage
Hat jemand Empfehlungen für Sportmatten die nicht rutschen und nicht allzu teuer sind? Danke im Voraus!:)
Alina Kohl
Alina Kohl Vor 19 Tage
Her "easy starfish" is the only starfish ive ever done 😂
Negin Farahmand Azad
Negin Farahmand Azad Vor 20 Tage
I love this video😍💪
Hadas Italki
Hadas Italki Vor 20 Tage
thank you Pamela! ❤️❤️❤️
SahebaKhan 226 maheKhan
SahebaKhan 226 maheKhan Vor 20 Tage
How is her mat so still?👍👍
Burger Queen
Burger Queen Vor 20 Tage
i thought was a medium level and i did this workout and it made me realize i'm sub zero..yikes
Anni S.
Anni S. Vor 20 Tage
Ich liebe deine Bauchworkouts beginner/medium 💪🏼😄 gerne mehr!
sanjana shaw
sanjana shaw Vor 21 Tag
my abs rlly felt the burn at 2:56 and 0:56 !!! i think those rlly strengthen the CORE! 🔥🔥🔥 THAT WAS FIRE
Cindy Valdelamar González
Cindy Valdelamar González Vor 21 Tag
Who's here on rest day?
Magda P
Magda P Vor 21 Tag
Dawn Vor 22 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.❤
Tasha Farsaci
Tasha Farsaci Vor 22 Tage
tinyurl.com/quickboomsex ♥️🇩🇪 I loro stati di salute rispettivi prevenirli
Calance Jaajaa
Calance Jaajaa Vor 23 Tage
Waist is too thick when compare to hip
Stasie Yeah
Stasie Yeah Vor 23 Tage
I love it I am doing it 24/7
Furry Pineapple
Furry Pineapple Vor 23 Tage
They aren't the same workouts on the left and on the right one half of my body is gonna be stronger oh no
Katha Fry
Katha Fry Vor 23 Tage
how many calories do you burn in this video?
のん Vor 24 Tage
Omg I love this workout video because I I've why don't we so❤️
kitty6420 Vor 24 Tage
Oh wow! Managed to finish this one 🏋️😊
無憂 Vor 24 Tage
Thank U!
Sarah_ Nitsa
Sarah_ Nitsa Vor 24 Tage
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 😓💕
Ana Sofia
Ana Sofia Vor 24 Tage
Feel you 🙄
Alejandra Martino
Alejandra Martino Vor 25 Tage
Alguien que hable español??
Natalie Baddour
Natalie Baddour Vor 25 Tage
Love the built in rests between each exercise 😅
14886-Nasser Mohamed AlZaatiti
14886-Nasser Mohamed AlZaatiti Vor 25 Tage
Zombie even though you deadlift more levels game
Raquel Putri
Raquel Putri Vor 25 Tage
Amazing I love it
Amy Locke
Amy Locke Vor 26 Tage
Thank you! Recovering postpartum this was great 👍
Shawn Smith
Shawn Smith Vor 26 Tage
All is possible if your 90-110lbs
Asra Eskz
Asra Eskz Vor 26 Tage
The view reminds me of my hometown
Suprabha Dey
Suprabha Dey Vor 27 Tage
Those who disliked this video were actually cursing and hating their stomach from the pain and accidentally clicked the wrong button🌝
Greta 96
Greta 96 Vor 27 Tage
How many times a week????????
Rebecca Wittmann
Rebecca Wittmann Vor 27 Tage
This felt really manageable! Thanks🥰✨
Fatmade _
Fatmade _ Vor 27 Tage
Елиа Младенова
Елиа Младенова Vor 27 Tage
I loved it, thank you !
Neha Sharma
Neha Sharma Vor 27 Tage
Waooo amazing it's very effective
Panda Eye
Panda Eye Vor 27 Tage
Just doing the harder versions and skipped rest and wuup it’s hell 😆
Christina K.
Christina K. Vor 28 Tage
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? 🤨
Tina Tina
Tina Tina Vor 28 Tage
Yo the sitting cross crunch looks so easy but when it comes to doin it oof
Anamika S
Anamika S Vor 24 Tage
Hana Sakáčová
Hana Sakáčová Vor 28 Tage
Sweet Pamela,
itissummerlove Vor 28 Tage
Absolutes Lieblingsworkout danke!👍
Ludmila Kunich
Ludmila Kunich Vor 28 Tage
Pamela, this format is a real stroke of genius. So convenient! And thank you for my favourite "no jump"' workout.
Vania CR
Vania CR Vor 28 Tage
I love this!!💖 this is probably the easiest pam’s abs workout
Jolly Aweko
Jolly Aweko Vor 28 Tage
Love cycle, yeeeeeeeeh love that song
Petit Musclor
Petit Musclor Vor 28 Tage
I can do the AB hold well, but I can't feel my abs working. Why ?
Kate Salazar
Kate Salazar Vor 29 Tage
Do you use clenbuterol?
TheFuschiaDragonfly Vor 29 Tage
I read "heel reach" as "hell reach" and tbh I think it's accurate Love ya Pamela btw
Talk2UrHommie TV
Talk2UrHommie TV Vor 29 Tage
Hi Pamela, I really appreciate the breaks in between each exercise, please let’s continue with this pattern
Rosa Vor 29 Tage
Was a nice one :)
szpaqus Vor 29 Tage
It actually was for beginners :D I am not one, I felt my muscles most def and it was still some challenge but I did everything and didn't need additional breaks. Good workout!
Elizabeth Pribyshchuk
Elizabeth Pribyshchuk Vor 29 Tage
I love your background, you should do more of the nature backgrounds.
mar de mar
mar de mar Vor 29 Tage
Genia Pamela!!!!gracias hermoso entrenamiento!!se siente!!!🌷😘🌍🇦🇷❤️
Charlaine Bilodeau
Charlaine Bilodeau Vor 29 Tage
It was perfect to do after a long day at work. Kind of a meditative abs workout. I liked the steady pace. Thank you!
Q'energy by AC
Q'energy by AC Vor 24 Tage
Good for you💕
Diya B
Diya B Vor 29 Tage
i rly thought it was smart to workout in my flannel pjs🥰
Helena Ap
Helena Ap Vor 29 Tage
Ich mag es, dass es hier kleine Pausen gibt. Dann kann man sich besser auf die nächste Übung vorbereiten und sie vernünftig ausüben🙈
ayra dalisay
ayra dalisay Vor Monat
Super love this workout! I love the music and didn't notice the time. It's helpful to have breaks in between that shows the next exercise. Feels like no actual breaks. ❤️
Meverynoob Vor Monat
Thank you so much for the workout. I wanted to get away from bicycle crunches because my form was so poor halfway into the workout. This was a small step up from the original beginner but it goes a long way. if i improve my plank crunch form im sure i will benefit a lot from this workout. Cheers.
Suprabha Dey
Suprabha Dey Vor Monat
Do the 10 min six pack workout, no equipment one that was released 2 years ago and then do this one. I hope you will know how it feels to sweat out in the first month of light winter!!! I'm glad that I am following her workout but remember, this is tough for anyone who is just starting so go for Chloe Ting or anyone whose workouts are not so.. that make you tremble!!
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