7 MIN PLANK CHALLENGE / No Equipment | Pamela Reif

HOW LONG CAN YOU KEEP UP? :D // Werbung

we all love (or hate) planks and here you have a quick & intense challenge for your core! 7 minutes sound longer than they actually feel. The variations make it easier to stick to the whole routine :)

You can do this whenever you have 7 minutes. In the morning, before going to bed or in the end of your gym workout. Doesn't really matter! But core muscles are one of my favorite things to train so have fuuuun ♥︎

You don't need any equipment or weights!! The video is also in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN.

VIDEO, CUT & EDIT: Emrah Bayka

MUSIC by Epidemic Sound

CONTACT ME (business inquires):

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.

[Karina-twly]

I like how you don't talk. you just get to the point👍

[jmayborn]

Everyone's gangsta until they do Pamela's workouts

[alessiamartina]

I've done this already like 7 times and I still can't see the day where I'll do it from start to end without stopping... Pamela you look all sweet and cute but you're a monster

[elenawyss]

I swear to god this was so much harder for my shoulders, than it was for the abs. The fact that mountain climbers were quite easy was shocking!!!

[marcelaamaya]

Me: I can do iiiit.... I can do
- Pamela 7 min Plank Workout -
Me: ... but I'm only human 🥵

[HeadbangersKitchen]

I'm currently able to do this with 30 second rest period between each exercise and with replacing those bicycle side exercises with shoulder taps and arm raises planks. I will reduce that break to 20 seconds next week and hopefully by the end of the year I can do all 7 minutes.

[Rebeccalouisefitness]

Suffered through the 7 mins with you! Sending best wishes from California, looking forward to your new stuff! 💪

[echelon_evans]

After 40 days I was able to do this challenge without a break 🏋️‍♀️

[joanabuzoianu]

me: only 7 min, let's do this

my abs: challenge accepted

my arms: no way, we're out

[onedirectionforeverinourhe]

please keep in mind that Pamela is a professional and that she has so much more experience than a lot of us. it is not a 'bad' workout when you need a break/breaks. Just don't stop and go ahead. breaks don't affect your goals/changes :) I am proud of you

[Familyontheroad_]

Me: oh only 7 mins, no problem
Me also after every two minutes: God I'm taking a break!

[nandhinivenkatsrinivasan]

Me: EVER HEARD OF A REST?!?!
Pamela: No... what is it?








edit: thx for the likes yall :)

[WhoIYam]

The way she sits up at the end of every video looking pretty without a single hair out of place and all that while I am over here just-

[rachitamahajan]

No hate but this should say SORRY instead of WELL DONE

[janeobrien]

I died but at least I will have great abs at my funeral <3

[martinabonetti]

I've been doing this routine for a couple of weeks now, almost everyday (definitely 5/6 times a week). I started doing that more to see how my arms strength would increase but at this point I can say that I'm seeing major improvements also in my abs besides fo course in my arms. I'm not even eating less (hard to do during lockdown in Italy with my boyfriend cooking pasta and lasagne everyday :D ) but it seems like the layer of fat on top of my abs is really disappearing. I've always worked out so I was already quite fit but if you want to give this workout a try and keep up with it for a week or two I can assure you will see the results. I will keep doing it to see if it ever gets easier (still waiting for that moment though :D )

[nataliagroch]

The timer seems awfully slow in this exercise 😂

[lucymm]

Lifehack for anyone searching for a slightly easier approach to this:
Wait until the counter for the excercise reaches 20 seconds and then do the excercise from that point on until the beep sound.
That way you get a short break for about 5-10 seconds between the excercises and since there´s a pattern behind it, you still feel productive and proud when you can follow this pattern until the end. (could also start at 15sec or less if 20 is still too much). Then you can increase the seconds you do per excercise every time you do the workout until you can one day rock it completely.

[elisabethmelissen]

You know a workout is hard when mountain climbers are easy as hell :)

[rihab]

If there is one thing I know about sport is it's always feel good at the end.