Werbung // This is the workout that I did on stage at the FIBO Convention this year. The people there loved it so much that I decided to film & publish it here as well ♥︎
Targets abs & glutes and is also perfect for people suffering form pain in there knees. No squats or lunges involved!
1ST PART: similar to my 10min Sixpack Workout 🙂 trains your abs from all angles. Also really focussing on lower abs & obliques here!
2ND PART: combination of ab & booty exercises.
3RD PART: ultimate booty burnout!!! Think about your booty muscles all the time to have the best mind-muscle connection. This is extremely knee friendly and doesn’t involve any work of your quads. So we only get booty & hamstring gains right here 🙂
You don’t need any equipment or weights. The video is in full length which means you can just follow whatever I’m doing. There are two 1min rests in between. If you need to pause longer – feel free to do so. If you don’t need a break – skip them!
I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Plank, Core, Whole Body & Booty Workouts ♥︎
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➞ Food Account
VIDEO, CUT & EDIT: Emrah Bayka
emrahbayka@gmail.com
MUSIC by Epidemic Sound
Business Contact:
pamela@biancoberlin.com
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.
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The best music for the workout makes it even better to get yourself into training
This is insane challenge❤
You killed me with this
But I still love you!!!
Sehr gut
any tip to feel your butt rather than back in the frog kicks ;-;
Thanks, that’s reminder for me to keep going ❤
TRACK 1 – Duplex Heart (feat Judith Rindeskog) – Play On (COE Remix) – The original is really good too. Have a good day everyone.
2026 🎉🎉🎉🎉
Wait a minute!!!!!!!!! Beginners 😂😂😂😂 WTF
العربيه الوحيده هنا
I swear I didn't hear a beep at the end so I just kept holding until I couldn't and only got to see 2 seconds of the well done screen lol
I gave up gonna do something my level😁
Back here in 2026 because this 20 min ab and booty combo beats every other one out there on YouTube!
First of all while completing the two sessions my legs had gone dogs.Above that the exercises with tummy down oh !my god my legs were resisting so much that I couldn't lift my legs even for a m.m up.Seems like I would better take bed rest for a day or two 😢.
Love you ❤
I swear I'm using my abs but my neck and back will never not hurt during this
flat belly ＝平らなお腹（belly dance ）
Damn, never felt so out of shape. Crazy tough this
Who's here in 2025?
after 10 minutes she is giving us a break? this lady is crazy and somehow love her for making me cry
Ruthless
stopped 10 minutes in and went to go order me some kebab 😭🤣
can i do those belly workout everyday?
Very3 impressive performance for nxt MARATHON
Pamela makes us feel like we can’t finish the exercise, Thank you
This is exactly what I needed today! Thank you for posting this workout!
Thanks for the video! I'm gonna add this to my routine. I've been using HermQ and I'm already seeing a difference!
I felt every muscle in my body working… it’s a great workout. Does anyone else neck hurts when doing the Jack knife, or scissor kicks for e.g.? I’m wondering if something is wrong my body physically 😢
Anyone here in july 2025?
How many calories does one burn per workout at Cala?
Idk who nerd to hear this but it’s okay for your body to ask for a break. You got it 👍
(Not me writing a comment after doing 1 exercise for 30 seconds and resting for 60 seconds)
I am doing this.
Day: 1 ✅ oh Goodness this is intense.
Day:2 ✅ i am sweating like crazy. Thought thousands times “i couldn’t do it” but i did it. Yay😥
Day:3 ✅ (oh Gosh i swear i am gonna be sick 🤢)
Day:4
Day:5
Day:6
Day:7
Day:8
Day:9
Day:10
I feel demonically possessed and crippled after that. It's only 22 minutes, but a lot can happen to you in 22 minutes.
Tysm
Oh hell nooooo, this routine nearly killed me😂😂😂😂 I'm barely breathing😅
My first thought when watching this video: “girl chill, why no breaks?” Lol
This one was fun! Broke a decent sweat.
🔥🫶🌸
I need a break between each exercise 😅
She is not here to play…
This has always been one of my fave workout since 2021. I always come back to this video every time I feel like I’m having fat belly 😅 helps me flatten my belly real quiiiiick!! Thank you, Pamela! 🙏🏻♥️
Anyone has headache at the end? Feels like all the blood rushing to the brain🥲
I don’t care what the point of this video is…I’m watching it!