15 MIN HOURGLASS WORKOUT - 3in1 Legs, Abs & Back - Beginner to Medium Level

Including EASIER & HARDER options, so you can get better over time ♥︎ amazing music & cool combination-exercises / Werbung

WHAT IS AN HOURGLASS?
Having a well-defined waist, with a rounder and bigger hip & breast / back measurement. Of course, this is also down to your genetics. BUT(T) we can create the illusion by building specific muscles!

MUSCLES:
We train our Legs, Booty, Abs, Waist (Obliques), Arms & Back. All muscles that build an „hourglass shape“.

BREAKS:
We perform each exercises for 30s and have 3x 30s breaks, so you have enough time to change positions and focus before we go to the next muscle croup.

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You will like this workout, if you like my:
2in1 Flat Belly & Round Booty
20min Full Body Beginner
10min Full Body Beginner
10min Beginner Legs
10min Beginner Abs

▸ Depending on your height, weight and fitness level you will burn between 60-110kcal.

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➞ my Pam App ♥︎ Free workout & meal plans (12 versions, different fitness levels), lot of recipes & tips:

▸ 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.

▸ 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.

1. The Blessed Madonna - Happier ft. Clementine Douglas
2. Bea and her Business - WOW!
3. Sia - Dance Alone
4. Peter Fox, reezy - Toast
5. Ava Max - My Oh My
6. Teddy Swims - The Door
7. Ninezz - There For You (Go in Life)

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Business Contact:

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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.

[cmonman]

Let’s just appreciate the fact that Pam’s programs are totally free, accessible and helped so many people around the world.
😊😊😊

[mysneekers]

I like these beginner series, they are not too aggressive and anyone can use these to start out. Keep them coming please . Thank you!

[marieleeart]

I'll do a push up for every like (I wanna be able to do actual push ups)

[evagutierrez]

these beginner's workouts are such a pivotal part of my everyday routine and are genuinely so encouraging as someone getting used to exercising consistently. so grateful to pamela for uploading these & making all the girlies feel welcomed & empowered <3

[snkrsmel]

Nicht nur für Beginner sondern, auch für Fortgeschrittene perfekt zum Einstieg nach Krankheit ♥️
Die Musikauswahl ist eine 10/10!

[hilalacelya]

I’m not beginner so I used 10 kg dumbell with this one and it became advanced workout ✨ its burning like

[mxxie]

I cannot get enough of her videos even though I am not as great shape as she is in I enjoyed these workouts it makes me feel better as a person Thank you so much Pamela for all that you do for us

[Tifosiolmakzor]

I have been following for 4 years. I'm proud of your achievements❤

[lilistoyanova]

I've been sick for a week and a half and I had zero energy for a workout. This video came just in time to help me slowly return to my routine. I love it. Thank you Pamela 💕

[janiaalcantaracampos]

💕OMG I loved the intro Lol👋, I've been following you for 4 years now, it was literally a before and after in my life because your routines introduced me to the world of fitness, which made me and makes me very ✨happy✨, I remember I was 15 years old when I discovered Pamela and I'm only 4 days away from my 19th birthday, time flies fast.
P.S LOVE YOU QUEEN👑 AND YOUR BEATIFUL PERSON WHO READS THIS❤
XOXO- From Mexico 🇲🇽

[mariaboopi]

the side sights and winks to challenge and push yourself made me so happy! i love you pam, for these years with you: thank you deeply ❤

[puquilinares]

Love the "easier version"! ¡Muchas gracias! Perfect for someone who can not jump because of foot injury!

[jennypsarra]

It's not a Pam workout, if it doesn't end with a plank!!! ❤❤❤ Such a creative workout!!!❤❤❤

[iamema]

Bin noch Anfänger, möchte halt so gut wie möglich trainieren und hab heute mit dem Training angefangen, ich weiß nicht, irgendwie waren diese 16 min die schwersten aber irgendwie auch die besten 16 minuten ever. mir gehts jetzt so gut damit, und bin richtig froh das ich es gemacht habe (musste mich zwingen das zu machen weil sonst wäre nichts geworden ahaha) danke pamela! ❤️

[aria]

Honestly, this feels so refreshing to do, thank you so much for the amazing workout, Pam!

[soldahli]

ein wirklich entspanntes workout...ich finde die Unterleibsübungen zum Schluss total gut. Wir Frauen haben unsere Kraft im Unterleib, unsere ganze Energie und Schaffenskraft liegt in unserem Schoss. Ich verfolge dich schon länger Pamela, und wenn ich mir etwas wünschen könnte, würde ich mir mehr Workouts mit Fokus auf den Unterleib wünschen, einfach um auch tieferliegende Muskeln zu erhalten bzw zu stärken ....ich merke zum Beispiel das ich in der Hüfte nicht so beweglich bin, durch einen Unfall in frühen Kindheitstagen. ich mache die Übungen wie Schulterstand, Hip dips in der Plank, russian twists, ich kreise sie jd Tag bevor ich überhaupt mit einem Workout beginne etc- dennoch fällt es mir im Tanz z.B.schwer die Hüfte zu shaken, das erfordert wirkliche Konzentration ....wenn du da etwas entwickeln kannst, wäre das richtig cool...

[annika]

gonna try to update this
day 1: ✅ done but it was so hard for me
day 2: ✅ done
day 3: ✅ done
day 4: ✅ done and it started getting sm easier
day 5: ❌ sadly didn't have the time
day 6: ✅ done
day 7: ❌
day 8: ✅ done
day 9: ❌ did another workout
day 10: ✅ done

[MetaBastet]

Oh my god! I love all about this one!! You hairstyle, it’s beginner level and the songsss!!! Usually I do beginner levels in the evening when I start to slow it down and this one is P E R F E C T for this!! Thank you!! You are THE BEST Pam! ❤

PS : It’s my 4th year of exercising with you and the results and my core strength are unbelievable! Lots of love from Slovenia 🙃

[stayhappylittlemermaid]

Be happy...so you can make the people around you happy ;)

[rosemaryfengchannel]

I almost haven't workout for more than one month. Lower back is aching when doing it Exercises really make you feel better and happyLet's keep it going!