10 MIN BEGINNER LEG WORKOUT .. with breaks! Booty, Thighs & Hamstrings / No Equipment I Pamela Reif

our first BEGINNER Leg Workout, no talking .. WITH breaks! ♥︎ / Werbung

This routine works our booty, inner thighs, outer thighs & hamstrings. 30s of training, 10s of rest (or having a look what's next haha).
I would consider this to be rather LOW IMPACT as well. We only have 1.5 minutes of squats & everything else isn't hard on the knees. Lots of slow exercises on the ground, that focus on specific muscle areas ♥︎

For SQUATS:
- make sure to keep your knees behind / in one line with your toes when squatting down
- make sure you keep your weight on your heels (not so much on your toes)
- your knees should be stable, don't let them collapse inwards (rather push them out a tiny bit)
- squeeze your booty on the way up & in the standing position

for GLUTE BRIDGES:
- think of that "imaginary piece of paper" between your butt cheeks :D squeeze your cheeks soooo hard all the time, that it won't fall down on the floor, even if you sink your hips
- weight is on your heels, not on your toes

for FROG KICKS:
- if you feel pain at your hips, take a towel or a pillow to make it more comfy :)
- focus on using the strength of your booty to lift your legs. You might also feel it in your lower back, but think about your booty to have maximum engagement in this part!

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

▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.

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My Cookbook:

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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]

WITH BREAKS!!!! 😂
and if you made it till the end - there is a beautiful sound waiting for you 💕🤭

[jjerushamelanie]

Guys, please don’t compare Pamela, Chloe, MadFit, EMI Wong, etc. They are all amazing the way the are. Just appreciate the fact that we get these wonderful workout videos for free of cost.

[ronxao]

I respect everyone who could make frog hold perfectly

[scottibrown]

Not going to lie, the kneeling lean back and the frog leg hold were the hardest ones for me.

[anapaularcabral]

I love that your Workout for Beginners is ACTUALLY FOR BEGINNERS

[darceyreid]

Pam is the best. She always posts and is so inspiring. She accepts everyone and makes fitness level videos for everyone; beginner to advanced. Amazing

[paulna]

can we please appreciate how her outfit and mat always fit with the time display. i mean it's such a nice detail.

[Simply]

only people who're trying to glow up during quarantine can like

[isabella_ADR]

Besides the good exercises within 10 minutes, what I like about this trainer is that she doesn’t do all the unnecessary talk and chat - just nice music

[tkraid]

I like how she includes *with breaks* in her title to reassure us 😂

[equineeditz]

hey guys! so i am going to try do this for 14 days so wish me luck! I am not going to diet but i am going to restrict 1 sugary thing every day. i am doing her 3 song workouts (south of the border, own it and 1000 hours) every day as well i am a competitive horserider and i go horseriding everyday except sundays. i usually ride around 45-50 minutes and do a kinda arm workout carrying around the hay nets and water buckets, Scout (My horse) also help my arms muscles as he likes to pull at the reins to go faster all the time haha.

IF YOU WANT TO SKIP THE UPDATES RESULTS ARE AT THE BOTTOM XX

Day 1: i am not going to lie but this definitely got me out of breath! i managed to get through the whole workout without taking any extra breaks however i was very tired so i decided to do the other three song workouts later as my legs were very shaky aha. day 1 done, 13 more to go!!

Day 2: I was quite stiff from yesterday so i did her 15 min daily stretch which honestly was the best, guys i really recommend it! i didn’t feel stiff at all after so it really worked. i might try do it everyday as i also want to get somewhat flexible as well. the workout today surprisingly wasn’t as bad as yesterday. i still find the kneeling lean back one so hard to do haha.

Day3: It was a bit harder to do today as i also did a run after school with my dad. (about 2.5-3 miles). but because this workout does have breaks it makes it a lot easier to do. i am actually starting to see that my butt has lifted just a tiny bit so that makes it even more motivating to do!

Day 4: so i haven’t really seen much of a difference on my legs but it is still the first week. i am also noticing my back is getting more toned and i have a line right down my back which before was only halfway, as well as my butt being a bit more lifted

Day 5: doing it today felt so good and i really enjoyed it. nearly halfway!!

Day 6 & 7: sorry i forgot to update! halfway there! i have noticed that my hamstrings are bigger so that is really nice haha.

Day8: tbh i am getting a little bored but that was expected as i do get bored easily working out. i am going to try finish this!

Day 9&10: hey guys i thought i would update these two days together because now i am really starting to see results. my inner thighs have usually been a problem. my thighs generally are quite slim but at the top they touch and it annoys me so much. now they aren’t touching when i stand with my feet together which is amazing since this workout doesn’t really target the inner thigh much! my butt is sooo much more lifted and it’s not looking so saggy anymore aha. my calves have definition at the back when i walk you can see the outline of the muscle which is also quite unexpected. my thighs are the biggest improvement tho. my hamstrings are a lot bigger and there is a definite curve of the muscle there. my thighs don’t jiggle as much and on the side when i walk there is a line down the side. super pleased with the results so let’s keep going!

Day 11: i did do it but i ate absolute trash so i just did this workout another time. still same results from yesterday which is very encouraging!

Day 12: 2 more days left of this challenge! everytime i do this workout it gets a little but easier and easier. i can no do the lean backs properly which i am really proud of as at the start i could barely go back at all!

Day 13: guys we are so close to the end!! i didn’t eat any sugary stuff which was good as well. i will do the big update tomorrow for you guys!!

Day 14: here we are guys!! this is a bittersweet moment hahha. I’m happy that i finally completed the challenge but sad that it is over. WOW WOW WOW! this workout is amazing! it says beginner but doing this after 2 weeks you will never guess that it has breaks and was not super intense. i wish i took measurements but i compel rly forgot so i am going to try my best to explain my results.

END RESULT!

inner thighs: i consider my thighs to be quite slim but at the top they have always touched. i have tried many inner thigh workouts but even tho they do slim down a bit i have never got rid of it. doing this workout for 2 weeks the bit at the top is almost completely gone! this result definitely surprised me the most as i did not expect to see this result but obviously i am very happy!

outer thighs: there is a definite line going down which was there before but it wasn’t as visible and it only went down the side of my thigh halfway. now it is VERY visible and it goes down the whole side of my thigh.

front view thighs (idk what this is called haha): they barely jiggle when i walk which is amazing and it feels soooo good! they do not shake as much and when i stand with my feet slightly apart you can see the muscles and it looks really toned.

hamstrings (backs of the thighs) this is what i was really looking forward to because i never found a workout for the hamstrings and if i did you had to use equipment. but now there is a curve that has got bigger little by little. it is not a missive one but it is still visible.

butt: definitely more defined although really not much difference in appearance wise. however I can feel the difference and my glutes feel stronger

abs: even tho this workout doesn’t target abs i found that if you tense your abs you can help grow your muscles. i didn’t do any proper abs workouts but i did do her 2 ab song workouts. they are quite short so don’t expect to see massive result but you def feel the burn while doing it and the next day hahha. i have now got a flat stomach and it is quite tight so let me know if you want me to do any ab workouts and i will update there as well x.

WHAT I ATE:

i ate relatively healthy and i only ate when i was hungry. i allowed my self to eat 1 sugary thing a day like some chocolate or a biscuit as i have a sweet tooth so it’s almost impossible for me to go a day without eating something sugary!

i just wanted to say that the reason i workout is because i enjoy feeling the burn and also because i love my body and i want to see how far i can get with my fitness journey.i hope all of you workout for similar reasons to this and not because you hate your body. ALL of you are beautiful, strong, hardworking people and just you clicking on this video shows that and i admire that. we must all stop stereotyping bodies and accept all bodies as EVERYONE IS GORGEOUS and AMAZING just the way that they are.

thank to you everyone who has encouraged me/read this comment and those that will read. doing this was a hard journey but it made me feel better doing it with you guys so thank you so much xx of course thank you to the QUEEN of workouts, Pam, you have motivated soooo many people, including me, and i know everybody appreciates all the hard work you put into these workout videos. you really inspire everyone and i am so grateful that you have given me the motivation and strength to workout xx

just a little reminder that you CAN DO IT. it doesn’t matter if it’s a 2 minute workout or a 30 minute workout, you still did something and you are stronger than the day before. if you want me to do any other workouts please comment them and i will update there.

thank you so much for reading this far, love you guys

bye xx

[maudverhoevenbackup]

Full workout schedule:
(15 exercises in total)

✅ Slow squat
10 sec rest
You can do it!

✅ Side step squat
10 sec rest

✅ Squat + side leg lift
10 sec rest

✅ Kneeling squat
10 sec rest
Keep going!

✅ Kneeling squat + 3 pulses
10 sec rest

✅ Kneeling lean back
10 sec rest

✅ Inner thigh lift left
10 sec rest
Halfway there!

✅ Inner thigh lift hold
10 sec rest

✅ Inner thigh lift right
10 sec rest

✅ Inner thigh lift hold
10 sec rest

✅ Glute bridge
10 sec rest
Almossstt!

✅ Wide glute bridge pulses
10 sec rest

✅ Glute bridge hold
10 sec rest

✅ 1-leg frog kicks
10 sec rest

✅ Frog hold
You finally made it! :)

I also have a public playlist with workouts that I do daily.
Be sure to take a look! :)

Good luck and keep going! 🍀
You do this for YOU 💖

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[missluna]

I've been doing this workout for months now and trust me it's super effective you will see progress on your legs within 2 weeks or so depending how often you do it. I did it once every weekday Mon-Fri and honestly my legs look more amazing than ever. You can do it just stay committed and believe you can do it.

[kaitlynbleu]

I like how she didn’t have any over obnoxious intros or outros

[deeveedee]

Really loved this workout compared to the rest. Especially as someone who’s an actual beginner, this workout was really efficient for me because the breaks allowed me to rest before starting the next exercise instead of resting during the exercise like other workout videos. Thanks for this ☺️☺️

Edit: after 2-3 months, this workout finally feels like beginner. I still sweat buckets but at least i’m not breathing heavily after each other exercise 😌

[elif]

I’m honestly so happy that this video is out because my legs are the most problematic area in my body and there isn’t a single workout that actually works FOR ME. so hope this’ll be the one !

[Reik]

As a complete beginner..this is the only workout routine I can finish. It actually gives me more confidence to continue my workout journey. Take love❤

[clairemccage]

I really love how she does her workouts in a variety of settings, it really shows that you can do these routines anywhere!

[stayhappylittlemermaid]

Stay positive. Forgive others. Invest in yourself. Trust your instincts. Lead with an open heart. Don't let others ruin your day. Do things that bring you joy. Be of service to humanity. Find your soul tribe. Love yourself.
☀️☀️

[byzzu_]

Yes, everyone loves the fact that she jumps right into the video without a whole talkative intro....