12 MIN LEG WORKOUT - Butt, Thighs & Calves // No Equipment I Pamela Reif

A long requested workout ♥︎ training your LEGS from top till bottom:
I put a focus on booty, but also including lots of exercises for the inner & outer thighs and a little bit of calves!

- For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint.
- and important one: squeezeeee your booty and always THINK about the muscle you want to target. Mind-muscle-connection is something I really focus on to get maximum results from my workouts :) you're here with me for those 12 minutes anyways haha. So make sure to concentrate and make the most out of them!

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No Equipment necessary and not much space needed. If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 15min HIIT Workout, the Song Workouts or the Cooldown Routine to end your workout.

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Music by Epidemic Sound

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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.

[PamelaRf]

To all you fit people out there: HAVE FUN <3
I already prepared a "10min Beginner Abs" and a "20min Full Body" - which one do you want to see next?

[anabelemilova]

Its such a pleasure that we can get all the workouts for free

[francielyvitoria]

She might look like an angel but she does devil workouts
Edit: How the hell i got so many likes and wasn't even notified?

[abbytaylor]

my health goal is to be able to do this entire video with perfect form and no breaks

[bynley]

im gonna be real with yall, im more motivated to workout than to study lmao. i mean, who wouldnt be motivated with pam's videos?

[Selphius]

Srsly I'm so thankful for these workout videos during corona.

[Mgynn]

I see some people in the comments saying that she does not say anything and has a bad personality🤮 but its a workout video not a talk show. In fact, thats what i like abt her vids. She doesnt talk much and gets straight to the point like leg workout here you go:)

[anastasijapetrovic]

I like the flow of this workout. We went from standing, to laying on our back, to laying on our tummy. That's how I like workouts to be structured.

[Erin-kyzr]

*Y'all I'm gonna use this
quarantine session fruitfully and go back to school looking like a snacc yess*
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.
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OMG thanks for the likes and motivation<33 Also if ur reading this, get off from the comment section and do this because it's suuuper effective. I got such amazing results. And stay safe as well. you got this

[JanekateFitness]

This is intense I can tell, you’re a strong lady.

[aimioguogu]

Pamela when the workout ends: ☺️😇

me when the workout ends: 🥵😤😭😢😣😖😫😩🥺☹️🥴😪😨😰😓

[friedpotatoes]

i started doing pamela’s workouts just this month (I’m on week 3) and the first days were so hard, but overtime I started to get stronger especially with squats (jump squats r killing me) ... as someone who’s overweight-obese, I can see my strength getting better each day! Thank you Pamela!

Edit: It’s been seven months since I started Pamela’s workouts (December 2021 now) and I went from 80kg to 65 kg 😭 I incorporated a diet as well and I just want to say NEVER give up on your goal guys! Workouts were super hard at first but now I can get a hang of it! You can do it, I believe in you guys ✨ Whew I still have a long way to go but I’m getting there! (M still overweight hehe) THANK YOU PAMELA U DESERVE THE WORLD ILYSM

[laurenjones]

Please do a slim leg/inner thigh workout!!

[analopez]

Sometimes I wonder why I do this to myself

[lilyseseske]

Her: Pretty hair, no emotions, no sweat, doesn't mess up at all...
Me: Frizzy sweaty hair, going through about 30 emotions a minute, can't do one exercise without messing up or not staying still...
Also me: SHE'S NOT HUMAN

Edit: omg I posted this a year ago and I have 1.9k likes wow ty

[anonym]

1. Sumo squat w/calf raises
2. Hold w/calf raises
3. Pulse lunges L
4. Pulse lunges R
5. Jump in - out
6. Squat hold
7. Outer thigh lift L
8. Outer thigh lift R
9. Wide squat R
10. Wide squat L
11. Jump in - out
12. Squat pulses
13. Sumo squat w/calf raises
14. Hold w/calf raises
15. Side plank leg lift R
16. Side plank leg lift L
17. 1-leg glute bridges R
18. 1-leg hold R
19. 1-leg glute bridges L
20. 1-leg hold L
21. Glute bridge hold
22. Booty lifts
23. Booty toe taps
24. Booty single leg lifts
25. Booty hold

[chulangaakmeemana]

Is she human, how did she keep a straight face through this I was literally 30 moods at once

[madic]

i will never complain about chloe ting ever again..

[naomi]

Her by the end: *cute pose*

Me by the end: Sweaty beast that could take down Thanos

[meowow]

The last part always hurts like hell 😓 but we can do this! Fighting!!