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20 MIN FULL BODY WORKOUT – Intense Version / No Equipment I Pamela Reif



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An intense Full Body Workout, that you can do without equipment, wherever and whenever you like ︎ this is definitely more intense than my old 20min Full Body Video (the one with 19 million views) // Werbung

It targets the muscles of your entire body and gives you a good sweat 🙂 For some reason, I had soooo much fun filming this workout. I just enjoy the music and the exercises a loooot here.

Grab yourself a towel or yoga mat & let’s do this together! NO EXCUSES.


The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need more breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling!

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 20min Booty Workout or the Song Workouts.

▸ 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.


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

1. HUGEL – Better 0:00 – 2:51
2. Joe Stone, Camden Cox – Mind Control 2:52 – 5:48
3. Joel Corry – Lonely 5:49 – 8:57
4. Ava Max – Salt 8:58 – 11:05
5. Moguai, Cheat Codes – Hold On 11:06 – 13:27
6. Brooks, Gia Koka – Say A Little Prayer 13:28 – 16:27
7. Bryce Vine – Baby Girl 16:28 – 18:50
8. Robin Schulz, Alida – In Your Eyes 18:51 – 21:37


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Get ready for a total-body tone with STRONG by Zumba® — no, this isn’t a dance class! It’s a high-intensity workout experience where every move is synced to the beat. We have expert trainer Ai Lee Syarief, plus her crew Ainsley Rodriguez and Anna Renderer to lead us through it.

POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria’s Secret workout, Tabata, P90X, Bar Method, and more.

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  1. Pamela Reif

    June 1, 2021 at 7:22 pm

    Happy Sunday ︎ check out my Instagram Channel for full WORKOUT PLANS, only using the YouTube Videos!
    I created 3 plans: 30min per session, 45min and Beginner Friendly.
    That way you can combine the videos, to get a week full of training. Hope that's helpful if you can't go to the gym right now 🙂

    xx Pamela

    Instagram: pamela_rf
    I saved them in my Story Highlights 🙂

  2. Catharina Cramer

    June 1, 2021 at 7:46 pm

    Wow das ist mein lieblingsworkout

  3. Anonymous alien

    June 1, 2021 at 8:26 pm

    My small intestine came out of my mouth after this workout

  4. Katie Jenkinson

    June 1, 2021 at 8:30 pm

    Anyone worked out roughly how many calories this workout burns? I tried but it says 150 and the amount I sweat and huff ‘n’ puff I don’t believe it’s only 150 ?

  5. Jade Wallace

    June 1, 2021 at 9:06 pm

    you do the best work-outs!

  6. Maria Joseph

    June 1, 2021 at 9:32 pm

    Im almost dead!!!!!
    Started workout today… I did almost 10 minutes day by day i can improve myself.. I think so.. Im stopping todays workout maybe I'll do better tommorow
    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Day 8
    Day 9
    Day 10

  7. Samik Negi

    June 1, 2021 at 9:56 pm

    Day 6 completed

  8. Mee Draws

    June 1, 2021 at 10:14 pm

    I loved this one very effective !

  9. Sammantha McCormick

    June 1, 2021 at 10:41 pm

    anyone trying to salvage hot girl summer by doing this in may/june before school ends…

  10. who even uses their real name on youtube

    June 1, 2021 at 10:57 pm

    thanks for the AMAZING free workout vids!! i love them and hate them at the same time ahaha

  11. 9IN GAMER

    June 1, 2021 at 11:17 pm

    ok day 4 completed?

  12. sugu

    June 2, 2021 at 12:07 am

    I'm gonna try this for sure…for 20 days…i will update… :))

  13. sugu

    June 2, 2021 at 12:23 am

    LOVE YOU <33

  14. A nice human

    June 2, 2021 at 12:42 am

    Gonna start this from tomorrow wish me luck

  15. Sarita Bartwal

    June 2, 2021 at 12:57 am

    Hyy m hello mam very nice video mam it is getting pen mam what I do

  16. Nightingale Marie

    June 2, 2021 at 1:53 am

    wow ? thanks ? music good ?

  17. Mofika Zulaiha

    June 2, 2021 at 1:54 am

    my heart : if you don't stop i will

  18. chotomo c10

    June 2, 2021 at 1:56 am

    Esta va pa mi profe del cobach??????

  19. Rachael Jefferson

    June 2, 2021 at 2:53 am

    I’ve been doing this for just over a month now Mondays-Fridays. It’s definitely helped a lot! And it 100% gets easier! But the glutes never get easier lmao

  20. Rashi

    June 2, 2021 at 3:25 am

    Day -6 — still plank is the easiest

  21. Tommy Garcia

    June 2, 2021 at 4:23 am

  22. Kennedy Marc

    June 2, 2021 at 4:46 am

    Amazing work out ???

  23. ashavadi kavya

    June 2, 2021 at 5:25 am

    How much weight could we lose for 1 month by doing this once in a morning

  24. Kat Ramos

    June 2, 2021 at 6:13 am

    I love/hate this workout! The amount of sweat you'll see at the end of this is amazing but it's so hard to get through lol. I can't imagine 60 minutes of this ?

  25. Louise Bacchus-Brown

    June 2, 2021 at 6:17 am

    Wow that was tough!!! I am sweating like a P I G ?

  26. Melisa Alkan

    June 2, 2021 at 6:23 am

    What is the name of the song????

  27. Zipporah Nderitu

    June 2, 2021 at 7:21 am

    'That was warm up' ? I am dying over here!!


    June 2, 2021 at 7:27 am

    Too hard exercise but really effective oh Allah help me breapthtaking?????

  29. Asia Canty

    June 2, 2021 at 7:38 am

    I’m about to attempt this. The comments have me nervous.?

  30. sweetberry82

    June 2, 2021 at 7:58 am

    This looks like a great workout I am definitely going to try and its different from all the latino music you hear in zumba just love the music <3

  31. Brenda D

    June 2, 2021 at 8:46 am

    Please for god sake SHUT THE FUCK UP! Stop your stupid bimbo talk and just teach the damn class.

  32. NabilaWillan

    June 2, 2021 at 8:51 am

    B.e.S.T f'u"l'l D.a.T.i.n.G

    !??今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. ??在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

  33. André Caro Futsal

    June 2, 2021 at 9:50 am

    Thank you for the great work out! Loved it!

  34. Liliana Villavicencio

    June 2, 2021 at 10:04 am

    Hoy si aguante toda la rutina me siento feliz ?

  35. Sude

    June 2, 2021 at 10:57 am

    03:15'te kendimi moğolların kellesini koparan ertuğrul gazi gibi hissediyorum

  36. Lizzi Rose

    June 2, 2021 at 11:30 am

    What is the name of the second song?

  37. Charne Vermaak

    June 2, 2021 at 12:04 pm

    Does anyone know how much calories you burn doing the modified version?

  38. Plt Meli

    June 2, 2021 at 12:59 pm

    134 kcal without cool down

  39. Kay2 Koe

    June 2, 2021 at 1:01 pm

    We had to this in school yesterday ?‍?

  40. me ka

    June 2, 2021 at 1:15 pm

    This is the workout I was searching

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Yoga Videos Rücken: Entspannung für den unteren Rücken



Der neue Happy & Fit Blog ist online! Spannende Beiträge rund um die Themen Yoga, Gesundheit, Fitness und vieles mehr erwarten dich hier:

Durch das viele Sitzen im Alltag ist besonders der untere Rücken betroffen. Diese Yoga Übungen lindern Schmerzen genau in diesem Muskelbereich. Yoga Coach Amiena Zylla zeigt euch entspannende und kräftigende Asanas. Viel Spaß!

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Yoga Videos Ganzkörper Circulation | 20 Min. Exercise Mittelstufe | Fühl dich stark, match & selbstbewusst!



Willkommen zum nagelneuen Yoga Ganzkörper Flow! In 20 Minuten fließen wir durch eine kraftvolle und kreative Power Vinyasa Yoga Einheit, die es ordentlich in sich hat 😉
Es wird strong. Zumindest hier und da. Eure Schultern werden gut auf ihre Kosten kommen, die Oberschenkel arbeiten fleißig mit und auch die Körpermitte bringen wir kurzzeitig zum kochen.

STRONG & BEAUTIFUL ist ein feines Full Body Yoga Workout, welches den gesamten Körper fordert, fördert und eventuell sogar die eine oder andere Grenze aufzeigt 🙂

Und eins noch: wir legen gleich zu Beginn relativ (!) kraftvoll los. Wenn ihr die Aufwärmphase gerne etwas länger gestaltet, dann macht vor der Einheit einfach noch ein paar Sonnengrüsse.

– 6 Runden Klassischer Sonnengruß (8 Minuten)

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Here is a Yoga routine with the perfect balance of strength moves & flexibility poses get the best out of both worlds! We will be working on improving our shoulder and core stability as well as stretching our hamstrings, shoulders, hip flexors, quads, hips and basically our entire body. This routine can be done first time in the morning to energize your day or mid-afternoon as well! Feel free to do what you can and to modify the routine by making it harder or easier depending on your own level. Remember that it is your practice, so forget about how the poses look and just focus on understanding and learning about your body! Happy practice my friends =) Namaste!

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Yoga Videos Morning Yoga for Girls | 10-Min | Energizing Wake Up Vinyasa Stream



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This is a 10 minute easy morning yoga routine for beginners! Start your day right with this energizing wake up vinyasa yoga flow that will focus on kick starting your body and mind for an amazing day ahead! No prior yoga experience needed to perform this morning yoga vinyasa routine.

If you desire to stop that morning fatigue, refocus your mind, or wake up your body to start your day with replenished energy, this is the perfect beginner morning yoga sequence for you.


Yoga is always the best way to start your day 🙂 Let me know how this beginner yoga sequence went for you in the comments below!

I’ve teamed up with Bellabeat Leaf to bring you this super special beginner morning yoga sequence. Have fun and feel good with this 10 mins beginner yoga class!


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Many of my sequences and meditation are inspired by my beloved teachers: Alan Finger, Anodea Judith, Gurmukh, Rod Stryker, Elena Brower, Kia Miller and Guru Singh

Full Kundalini Kriyas are from KRI (Kundalini Research Institute), Kia Miller or Guru Singh.

Train with me and many of my favorite teachers at Please consult your physician before taking on any new fitness regime.

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