Super happy to be your online training buddy! \n♡ free fitness videos in real time \n♡ free workout schedules every Sunday on my Instagram (pamela_rf). \nDifferent versions: Beginner, 30min per day, 45min Slow \u0026 45min Hard \n♡ have a look at the CSsel Playlists to filter the workouts depending on your level! \n\nall links / Impressum:\\n

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  1. adDicT

    wait, this isn't the pamela i was looking for

  2. Десислава Димитрова

    Omg I am sweating just by watching it lying in bed... Definitely gonna try doing it tomorrow

  3. cnmmd qiuoo

    When the relax part was over I didn't want to get up 😂

  4. Alejandro nogueerol

    She is so strong- literaly strong asf how can she workout like that

  5. AVATAR and ARMY

    Done,ai like that their no rest (it feels like im part of a race 😅 since you don't rest during running so this is awsome,) apart from the plank variations, and since I added this on as a finisher to my upper body day I just did but kicks.

  6. Amanda

    How does this video not have more likes?? It is one of the most effective lower body work outs I have ever done. And in such a short period of time!

  7. Lauren Grant

    Pam love this workout motivates me so much ly and thanks for making such an amazing dance xxxx

  8. Karen Nicolas

    when lying on the floor isn’t relaxing bcuz you’re on your period and you’re scared your underwear is gonna stain

    1. cnmmd qiuoo

      Finally! A workout where I don't cry 😂😂

  9. Tu Cuadro

    Pam could you talk in instagram about Cravings? Like you dont wanna try a bit of dennis pizza ? Haha

  10. b

    I didn't feel this in my butt at all only in my legs until I got to the glute bridges then it felt like I was just warming up :(

  11. Melissa Simic

    Great workout Pamela! I loved it. It was intense but I was also able to finish it. Watching your videos has definitely strengthened my core to the say the least 💪😉💖

  12. Michelle Mainguy

    Me: reading comments to wait the moment of huge pain🥲

  13. Jessa Beñan

    Can u just put some rest in your workout pamela reif

  14. Michelle Mainguy

    Instead of ab workout can we call it neck workout?😅

  15. Ugly Truth

    Me waiting for a break lying on the floor questioning my existance xoxo

  16. Katie Shavadze

    Thanks for the vid Pam! Can you please do an anti-cellulite workout video too?

  17. Mía Illodo

    Every time I listen to these songs I start doing this JAKAKSSJSKSNSMS

  18. Haylie Richardson

    This was so fun😃 I actually enjoyed working out for the first time😂❤️

    1. Haylie Richardson

      I may or may not have only done half of the workout but it was still very helpful and fun

  19. Emily Klouda

    First time I ever let the ads play all the way through

  20. Eendje 1990

    The thumbnail 🤣 lol. Thats funny🤣

  21. Lindsay Donner

    Who else loves the Lips Don’t Lie song?

  22. m0dern. coffe

    thi is one of my faaaaavvvs from you

    1. m0dern. coffe

      I think my ams just broke-

  23. The Multi Variety Channel

    6:34 no beginner could do this

  24. Hanna Hahn

    Thank you so much. Dieses Stretching hat sooooooooo gut getan. Bist einfach toll🥰😘😘😘😘😍🥳

  25. Shaun S

    Is it just me or does this girl seem like she floats😣

  26. Hanna Hahn

    Ich hatte danach voll den Krampf wegen der Tauber aber das lag eindeutig an mir😂😂😂

  27. Carolina Guerra

    Doing it After every Single workout 😍 i love it🥰🔥

  28. Bülent Dogan


  29. Tee Raye

    This was so gooooood

  30. Xuan

    fk me, soooooo dammmmmmn hard

  31. Elena Sic


  32. Tmoney16trillion

    is it just me but the neck circles looked like she was doing it in slow motion LOL

  33. Mara Auriemma

    This workout makes me so HAPPY! I absolutely love it!!! I keep smiling all the time!

  34. Vanessa C

    hey please help me someone i hit my plateau. I’ve lost 22 kg and i stopped losing weight since july. What should i do ?

  35. Vanessa C

    hey please help me someone i hit my plateau. I’ve lost 22 kg and i stopped losing weight since july. What should i do ?

  36. Ji

    I couldn’t repeat the side planks wtf

  37. Lourdes Kazimirczyk

    knee friendly hahaha

  38. rijada djogic

    maybe the first song is afterglow because we're all so sweaty after workouts to the point where we're literally glowing and she thought that we'd use this as a cooldown >>>>> after the glow LMAO

  39. Ilhem Meriem

    coming from week 3, 30 min !! wow all what I can say is that my neighbors are MAAAD !! it's 10:30 PM

  40. prerana adhikari

    I have been wanting to do splits for the past 8 years now. I start with high energy, but slowly trail off. This time let me I am determined to do this. I will keep doing this almost every day, and comment to update. Let's see how long I can last this time.

    1. prerana adhikari

      Day 1: Did the splits x2, my calves hurt a little. Nowhere near a split. But, I am more flexible on the left leg than my right leg. Also, realized that I have a terrible balance.

  41. Alisha Lorincz

    Pamela: Plank to Jump Squat Me: A BURPEES A BURPEE CALL IT WHAT IT IS LMAO

  42. giulia gesualdi

    tu si mat propr, ma io ti amo

  43. AylinGOAT25 Perez

    Oh my gosh my abs are BURNING 😂

  44. Ilhem Meriem

    she is crazyy OMG !! i just finished and it's 10:17 PM my neighbors arree MAAAAAD

  45. F

    The title is misleading its actually 10:40 minutes long

  46. CiCi M

    U feel very good after, thx u!! 💟💟

  47. Jovannah Briones

    i did this in 2 sets. why did first set feel SOOO LONG, And second set was a breeze (as in felt quick, it was still hard and had to take a couple breaks tho)😭😭

  48. Yokie

    She’s no joke

  49. nikson xxx

    Okay I nearly did it, I couldn't do plank because of my back pain but I'm proud of myself anyway 😊

  50. Lisa

    Youre motivating me everyday again

  51. monique ayala

    Omg I can’t find the song at 2:45 !! Other versions pop up ! I’m going crazy!!

  52. aileen kmz

    that smile on her face when she started the one leg bridge, because she knows exactly everybody hoped for anything else

  53. Lance Steytler

    That was really cool! And it came at the perfect time. Thank you! I will be back for more 😘

  54. Leni Ruff

    i love this workout. :) i'm gonna do this everyday from now :)

  55. Loubna El

    You know youve done this workout enough when you hear from the music that the exercise is about to end

  56. riana the rainwing

    This made me regret wanting abs 😂

  57. Cotto Han

    I'm looking for the easier one but still so hard... I'm hopeless for my dream abs muscle

  58. Iwe Kena

    I can*t wrap my head around why there aren*t 4 mio likes for this video! It*s perfect, the choreography fits perfectly to the music and it*s just so well done! Much better than older videos where the music stops and you*re still going.

  59. Katy Morgan

    Can someone tell me if this actually helped them loose weight?

  60. Boi Coi

    F in the chat for all the kids who got this assigned by their teachers Including me

  61. KaleidoscopeEye

    the heat is real. the sweat is real. the fun IS REEEEAL.

  62. Marysia

    omg i would never belive, that cardio would be so enjoyable!

  63. Fjolla Berisha

    Richtig geil gemacht mit der note : „keep our hands to the floor“ :) hat mich etwas an Yoga erinnert war super !

  64. Serien Girl

    Well done Pamela! This workout makes so much fun, I do not even feel exausted at the end. And the last song brings bach so much energie... I LOVE IT

  65. Nasimiyu Susan


  66. N. Ekeih

    Hi! Every Day Workout or every two days 😅

  67. beyaz güvercin

    Kız Pamela Allah seni kahretmeye hareketleri yapiyim derken yere yapıştım

  68. KaleidoscopeEye

    OMG I'M HAVING SO MUCH FUN!!! all of a sudden i LOVE cardio :) will definitely be joining team dance more often

  69. Katja Wayne

    Super dance Workout, hat Spaß gemacht und ist machbar.

  70. Lea R

    Its "mapleman" jump for me

  71. Bülent Dogan

    Hör zu kleine,lass dir dat net zu Kopf steigen... Seelen heil kann man sich nicht erkaufen,nur erbeten... Verlieb dich nicht etwas,was dir früher oder später dass Herz bricht 🌎 Schlaf gut

  72. Asmaa Ai

    Love the fact that she always puts KSI songs!! Thanks Pam

  73. Butterfly Roblox

    Her: DONT STOP IF ITS BURNING IT MEANS ITS WORKING!! Me: *pausing after first part* Eh I’ll do half another tommorow

  74. Daniela Caballero

    yoooo... 4 min in and I can't feel my legs anymore 😭

  75. Ayla Eker

    Das macht spaß und ich habe das gefül ich bin stink dünn obwohl ich es garnicht bin. 100000000000 von 10 punkten.

  76. Felicia Schuett

    what you expect: slow workout for a good start into the day what you get: jump squats, push ups and plank

  77. Aznboy

    Hi ich mache auch Fitness Motivations Videos wär cool wenn ihr vorbeischauen würdet :)

    1. Nekomamushi Chandramukhi

      Cooles Video, das hätte ich echt nicht erwartet! :D

  78. Alice Tapalagă

    My scoliosis said thank you

  79. Jemma P

    your background is so mysterious i still can’t get is it a wallpaper or a real space behind you

    1. The Doggo Life

      It’s wallpaper :)

  80. Artur Makrushin

    Am I the own one who can’t do the squats with the punch