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30 MIN BEGINNER LEGS + BOOTY - Let's train together / No Equipment - Pamela Reif

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Rating: 4.0; Vote: 1

Oh yes, a completely NEW workout, suitable for beginners Training legs & booty - no equipment needed! I explain all movements, making sure you can perform the exercises correctly. I also tested this workout with my mom, to get a better feeling for the questions beginners might ask themselves during the workout: ) We will always do 40s of movement, 20s of rest. YES - we have rests: D PS: you can also join as an Intermediate & skip the rests. - No Equipment necessary and not much space needed! If you don't have a yoga mat, grab a soft towel! - By the way: this is DAY 3, Week 4 of my free Home Workout Schedules (you can find them on my Instagram
Date: 2022-05-18

← 10 MIN BOOTY ACTIVATION - to grow your glutes / optional: Resistance Band - Pamela Reif

Joel Corry - Lonely HAPPY DANCE WARM UP / No Equipment - Pamela Reif →

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Comments and reviews: 9

Bidisha
Exercise:
Warm Up
1. Squats
Rest
2. Squats With Pulse
Rest
3. Wide Squat(right)
Rest
4. Wide Squat(left)
Rest
5. Squat With Calve Raise
Rest
6. Squats
Rest
7. Outer Thigh Lift(right)
Rest
8. Outer Thigh Lift(left)
Rest
9. Glute Bridge Close
Rest
10. Glute Bridge Wide
Rest
11. Glute Bridge Normal
Rest
12. Glute Bridge Hold
Rest
13. Glute Bridge Walk Out
Rest
14. Glute Bridge Hold
Rest
15. Donkey Kicks(right)
Rest
16. Side Leg Lift(right)
Rest
17. Donkey Kicks(left)
Rest
18. Side Leg Lift(left)
Rest
19. Straight Leg Lift(right)
Rest
20. Straight Leg Hold(right)
Rest
21. Straight Leg Lift(left)
Rest
22. Straight Leg Hold(left)
Rest
23. Outer Thigh Lift(right)
Rest
24. Outer Thigh Circles(right)
Rest
25. Outer Thigh Hold(right)
Rest
26. Outer Thigh Lift(left)
Rest
27. Outer Thigh Circles(left)
Rest
28. Outer Thigh Hold(left)
reply

Jay
my first time doing this i will use this as a note for myself:
Day 1: not bad. I actually completed this whole routine without stopping. Trying to lose a few pounds but i'm at 1: 33. Doing this workout without a diet bc i also love food
reply

sepide
thank you pamela, because of the pandemic i start workout in home, this one was suitable for me, not that much easy that i feel no pressure and not that much hard that i give up, i will continue with you
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Kim
Did this workout the second time today and I was able to hold my legs up in the air way longer than the first time. Cannot wait to continue with your amazing workouts and hopefully lose weight
reply

Marwa
The last exercises gave me a chance to look at Pam doing this workout and I said to myself -she wasn't born with body she absolutely worked hard to reach this level so am I--
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Linnea
I really appreciate that she explains how to do the excercieses. Ive been doing some of them wrong and that's probably why I haven't seen much result. Thank you Pam
reply

nehir
Im gonna do pamela reif for all week. I did yesterday this is my second day: )
1. -
2. -
3.
4.
5.
6.
7. Rest day or Im gonna do some leslie
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sport
Her glute bridges form is way off. Go check out Caroline Girvan or Heather Robertson for proper form! This is why your lower backs are hurting
reply

Charlie
I have the feeling, that I will regret all this tomorrow every time I try to stand up or walk or sth -
reply

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