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 ♥︎

– 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

– think of that “imaginary piece of paper” between your butt cheeks 😀 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

– 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!


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.

➞ Instagram http://www.instagram.com/pamela_rf/


My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7


➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

Music by Epidemicsounds.com

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.


  1. 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!

    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!!

  2. Sooo good. I love all her workouts, beginner are nice for me even though I am not one. Reason being…adrenal fatigue! Taking these little breaks helps me to keep my blood sugar from dropping too low since intense exercise stresses those adrenals and creates that blood sugar drop. Thank you Pamela!

  3. After beginning my workout routine with her more advanced workouts a couple of month ago, this one almost feels like a cool down for me 😆 love it nevertheless ❤️

  4. I'am beginner in my Channel i post videos of workout with no Equipment if you are interested do not hesitate to take a tour in my Channel ''if you want of course'' good evening ❤️

  5. KANNST DU MIR BITTE SAGEN OB ICH JEDEN TAG DASSELBE WORKOUT MACHEN KANN? 🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔

  6. I did this with 2 15lbs weights and it was very nice, thank you Pam💜 I always do her workouts with extra weight and I see results the next day!!

  7. Will you be making a workout to grow your thighs, because my thighs are skinny and I want my thighs to be bigger and thick. No professional YouTubers have made something like that before 🙂

  8. Finally a Beginner Leg Workout, after the 10 Min. Booty Burn, 10 Min. Booty Activation, 10 Min. Booty Workout, 12 Min. Leg Workout, 12 Min. Grow your Booty, 15 Min. Bootyy…..in the end we finally arriving the Mount Everest😂

  9. Sis, if you're pregnant can I do this exercise, I'm pregnant Tsemester One, before I get pregnant I exercise by following everything that Sis Pamela does, is it safe to get pregnant young

  10. Hello i just wanna ask. Since i was a volleyball player in high school my thighs are kinda big/thick which makes it hard for my booty to stand out if you know what i mean? Lol. Will this exercise help my legs to get smaller or will i gain more muscle mass with this? Ty to anyone who answers 🙂

  11. Hi Pamela. I hope that this message reaches you. Everybody please like this so she sees it!
    Google and KODA (the music rights organization for danish music in Denmark) are in a disagreement currently, which means that Google have removed all danish produced music from YouTube. Pamela, this means that some of your videos have been blocked from I believe everyone in DK. Some of the videos I have noticed are blocked: 20 min full body workout – intense version, 15 min sexy dance workout, 10 min beginner ab workout and 12 min medium level ab workout. I really hope that you can do something about this. For an example replacing the danish music with other songs. It is of course sad for the danish musicians, but I would really like to enjoy your workouts as well <3 
    From someone in Denmark. 🙂


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