Tag Archives: home workout

10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif



train that stubborn lower part of your belly ♥︎ / Werbung

One of the most requested videos ever!
I never wanted to do it because most people advertise their videos like “LOSE LOWER BELLY FAT”. But we (hopefully) all know: you won’t burn only fat in this specific place by training it.

STILL: having strong lower abs is very beneficial. It keeps your core tight, prevents back pain, makes your belly look flatter because you can “hold it in” better and: if you lose that fat, you will also see your Ab Lines!

Please, please, please make sure:
▸ to keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don’t keep it flat on the mat, you will not train your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: FINE. You will improve over time.
▸ you can lay your head on the mat, if that’s more comfortable. This makes it ever harder for the lower abs! I tend to lift my head after some minutes, because I otherwise feel my lower back lifting off the mat.
▸ it’s about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs.

Hope you enjoy this routine! It’s short, hard & effective ♥︎

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No Equipment necessary, no breaks (you’re used to it by now I guess) and not much space needed 🙂 If you need a break tho – take it! Just don’t quit!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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▸ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple:
Android:

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

➞ Instagram

▸ use #PamelaReif if you want me to see your workout pics and videos!

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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. David Guetta & MORTEN feat. Lanie Gardner – Dreams 0:00 – 3:16
2. Robin Schulz feat. KIDDO – All We Got (Ofenbach Remix) 3:17 – 5:21
3. VINAI feat. VAMERO – Rise Up 5:22 – 8:23
4. HUGEL – Can’t Love Myself (feat. Mishaal & LPW) 8:24 – 10:40

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➞ Instagram
➞ Food Account
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Business Contact:
pamela_reif@icloud.com

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unterstützt durch Warner Music Germany

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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Total Body Sculpt Pilates Routine (Cassey Ho, Blogilates)



Cassey Ho takes you through a total body sculpt pilates routine. This time, you won’t need a single weight to help you through this. Just rely on your body and the mat. We’re going to target the arms, booty, abs, the legs; literally everything.

Let’s start out with one of my weightless arm routines. Don’t be deceived though. You’ll still be feeling the burn. For this one, sit however you feel comfortable. It sounds too good to be true, but it’s not! Just make sure your spine is nice and tall.

We’re also going to do a kneeling side squeeze. This involves brining one hand down, and one leg out. We’ll extend the arm over, touch the thigh, and carry our arm over our head. This actually looks very elegant when you do it correctly! Stick with me and repeat these moves on each side for a great total body sculpting workout!

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#GetYourFitOn #HomeWorkout

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15 MIN SIXPACK WORKOUT – intense ab workout / No Equipment I Pamela Reif



A new KILLER sixpack workout! Feel (and enjoy.. or hate me for) the buuuuuurn ♥︎ / Werbung

This routine starts with a concentrated and slow exercises: for lower abs, upper abs & side abs. We will continue with plank movements to increase our overall core strength and finish off with some high intensity exercises.. to break a little sweat!

I really hope you like this one 🙂 .. because I definitely LOVE this new routine. It’s super challenging!

▸ I burned 85kcal in those 15min! That’s more than I do for the other ab routines.
If you are taller or heavier than me (I’m 163cm), you will for sure burn more calories!
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No Equipment necessary, no breaks (you’re used to it by now I guess) and not much space needed 🙂 If you need a break tho – take it! Just don’t quit!

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

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

➞ Instagram

__

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. Galantis & Ship Wrek feat. Pink Sweat$ – Only A Fool 0:00 – 2:30
2. Jaden Bojsen – Remedy 2:31 – 5:30
3. Sam Feldt & VIZE – Far Away From Home (feat. Leony) 5:31 – 8:12
4. Ella Henderson – Take Care Of You 8:13 – 11:20
5. Nova Miller – Mi Amor 11:21 – 14:26
6. Hayley Williams – Dead Horse (Glass Animal Remix) 14:27 – 15:40

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➞ Instagram
➞ Food Account
__

Business Contact:
pamela_reif@icloud.com

__
unterstützt durch Warner Music Germany

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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Pyramid Ab Workout – 500 reps!



Today, we’re gonna be climbing a mountain… of abs! We’ll start each move with one rep, climb all the way up to ten reps, and then climb back down! If this is anything like Pyramid Thighs, it’s going to be soooo hard!!!

The five moves are:
1. Crunches
2. Crunch to the right
3. Crunch to the left
4. Leg lifts
5. Roll ups

If you’re ready to jump into another pyramid workout, check out Pyramid Thighs:

Workout starts at 1:14!

#absworkout
#abs
#blogilates

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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!

***
DISCLAIMER:

Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

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Guys Try Pilates For The First Time feat. Blogilates

Guys Try Pilates For The First Time feat. Blogilates

“You want it HARDER?”

Check out more awesome videos at BuzzFeedVideo!

GET MORE BUZZFEED:

BuzzFeedVideo
BuzzFeed Motion Picture’s flagship channel. Sometimes funny, sometimes serious, always shareable. New videos posted daily!

Credits:

MUSIC
Bareknuckled_Main
Licensed via Warner Chappell Production Music Inc.

Licensed via Audio Network
SFX Provided By AudioBlocks
(

STILLS
Keeping Fit
Susan Schiff Faludi / Stringer/Getty Images

EXTERNAL CREDITS
Cassey Ho

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15 Minute Fat Burning Home Workout (NO EQUIPMENT!)

15 Minute Fat Burning Home Workout (NO EQUIPMENT!)

If you have just minutes and are looking for a fat burning home workout that will get your heart pumping and have you breaking a sweat in no time, then this is the routine for you. Everyone at all levels of ability can perform this home workout. Beginners, intermediate and advanced fitness levels can do this and see results without needing any equipment and without having to go to any gym.

The workout is broken down into a follow along format. This means that you can do it along with the video. Rest indicators are included for the different ability levels and previews of the home fat burning exercises coming up are shown so you know what is coming up next and can prepare for it.

There are three major segments to this home fat burning workout. There is a lower body, upper body and core segment that are performed sequentially with only 30 seconds rest in between. The goal is to complete one round of them if you are attempting this at the beginner level, 2 rounds if attempting it at the intermediate fitness level and 3 total rounds if you are doing so at the advanced level.

If you need to rest during the period of any exercise you may be doing, you can, however it is best to try and gut it out and avoid stopping. Simply drop down to the ability level below the one you are doing it at if you are having trouble keeping up. The exercises are arranged in a way that they get easier as you move through the home workout sequence. Because there are no requirements for equipment in this no equipment bodyweight workout you should be able to transition from one to the next rather quickly.

There is a time stamped link in the pinned comment to help the intermediate and advanced trainees click back to the beginning of the workout so you can quickly repeat the second and third round.

Here are the specific exercises in this home fat burning workout.

Lower Body Segment:

Split Squat Lateral Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Ratchet Squats x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Prisoner Walk Ups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Sidewinders x 30 seconds all levels

Rest 30 seconds and move onto Upper Body Segment

Upper Body Segment:

Hover Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Step Through Pushups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Pushup Toe Taps x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Hover Pulses x 30 seconds all levels

Rest 30 seconds and move onto Core Segment

Core Segment:

Twisting Pistons x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Black Widow Knee Slides x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Lateral Mountain Climbers x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
V-Sit Pulses x 30 seconds all levels

Remember, your goal is to make it through the entire workout without having to rest at all during any of the exercise periods. This doesn’t mean that you should stop if you do. Just keep trying to get back in there as quickly as you can and, as your stamina improves, you will find that you will be able to do the entire home fat burning workout unbroken.

This home workout takes about 15 minutes you perform it at the intermediate level, 8 minutes if done at the beginner level and 22 minutes or so if you do it at the advanced level.

Keep attempting to move up a level if you are easily completing it at the current one.

For more bodyweight workouts that help you to not just improve your conditioning level but also build significant amounts of muscle at home, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Without needing any equipment or a gym, you will be able to develop muscularity by training like an athlete in the confines of your own home living room.

For more no equipment bodyweight workouts and follow along ab workouts, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published.

Build Muscle With No Equipment –
Subscribe to this channel here –

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10 Minute Beautiful Ab Sculpt Pilates Workout | 7 Day Ab Challenge

10 Minute Beautiful Ab Sculpt Pilates Workout | 7 Day Ab Challenge

I want you to join me for the #7DayAbChallenge. In 30 minutes a day, we will be building our ab muscles, melting belly fat, and getting stronger!!

Now that it’s Day 4, we’re going to add our tummy toning workout every day:

BEAUTIFUL AB SCULPT PILATES

1. Legs up crunches
2. Alt. single leg drops
3. Roll ups
4. Alt. single leg drops
5. Eagle Crunches

We’ll do each move for 1 minute with a super quick break in between. Let’s do this!!!

Download the full challenge graphic:

Day 1
Waist Whittler Cardio Pilates (20 min):
Day 2
Waist Whittler Cardio Pilates (20 min):
Day 3
Waist Whittler Cardio Pilates (20 min):
Day 4
Waist Whittler Cardio Pilates (20 min):
Beautiful Ab Sculpt (10 min):
Day 5
Waist Whittler Cardio Pilates (20 min):
Beautiful Ab Sculpt (10 min):
Day 6
Waist Whittler Cardio Pilates (20 min):
Beautiful Ab Sculpt (10 min):
Day 7
Waist Whittler Cardio Pilates (20 min):
Beautiful Ab Sculpt (10 min):

Here is where I get all of my music! Epidemic Sound:

My outfit & yoga mat are from:

******

Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!

***
DISCLAIMER:

Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

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The PERFECT Home Workout (Sets and Reps Included)

The PERFECT Home Workout (Sets and Reps Included)

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.

This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.

This workout for home is going to allow you to hit your total body in under one hour.

With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.

These patterns are broken down below and the exercises included in each are shown.

Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.

Here is how to construct the perfect home total body workout A:

1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats

2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (long head contracted) OR Knee Cobra Pushups

3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (jump from higher position if more beginner)

4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls

5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Reverse Corkscrews
Black Widow Knee Slides
Levitation Crunches

6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Angels and Devils

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

Here is how to construct the perfect home workout B:

HINGE / POSTERIOR x 3 ROUNDS
Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks

LUNGE / ANTERIOR x 3 ROUNDS
Alt. Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps

UPPER PUSH x 3 ROUNDS
Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Side Lateral Raises (from knees for beginners)
Tricep BW Extensions (long head stretch)

UPPER PULL x 3 ROUNDS
Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows

ABS x 2 ROUNDS
Ab Halos
V-Up Tucks
Sit-Up Elbow Thrusts

CORRECTIVE x 2 ROUNDS
Reverse Hypers

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks.

For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

Build Muscle in 90 Days –
Subscribe to this channel here –

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