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12 MIN LEG WORKOUT – Butt, Thighs & Calves // No Tools I Pamela Reif



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A protracted requested exercise ︎ coaching your LEGS from prime until backside:
I put a give attention to booty, but additionally together with a lot of workout routines for the inside & outer thighs and a little bit little bit of calves!

– For all Squats and Lunges: ensure to at all times push by your HEELS (again of your ft) in your approach up. This places extra give attention to the booty.
– Additionally attempt to preserve your knees behind your toes if you squat or lunge down. That is extra pleasant for the knee joint.
– and vital one: squeezeeee your booty and at all times THINK in regards to the muscle you need to goal. Thoughts-muscle-connection is one thing I actually give attention to to get most outcomes from my exercises 🙂 you are right here with me for these 12 minutes anyhow haha. So ensure to pay attention and take advantage of out of them!


No Tools needed and never a lot house wanted. For those who want extra breaks – TAKE THEM! Don’t be concerned an excessive amount of about that. You’ll enhance over time 🙂 that is one of the best feeling!

The video is in full size which suggests you possibly can simply observe no matter I’m doing 30s for every train.

I like to recommend switching up your exercises to present your muscular tissues sufficient time to recuperate and to hit them from totally different angles. If you wish to problem your physique in one other approach: try my 10min Ab Exercise, 15min HIIT Exercise, the Music Exercises or the Cooldown Routine to finish your exercise.


Music by Epidemic Sound


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When becoming a member of me for this exercise video, that you must take some precautions as your well being and security is a very powerful. To keep away from any damage or hurt, that you must examine your well being together with your physician earlier than exercising. By performing any health workout routines with out supervision like with this video, you might be performing them at your individual threat. See a health skilled to present you recommendation in your train kind. Pamela Reif is not going to be accountable or chargeable for any damage or hurt you maintain on account of this video.

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  1. Pamela Reif

    June 16, 2021 at 7:26 pm

    To all you fit people out there: HAVE FUN <3
    I already prepared a "10min Beginner Abs" and a "20min Full Body" – which one do you want to see next?

  2. Berenice Hernández Juárez

    June 16, 2021 at 8:07 pm

    See you in next life, I'm dead!

  3. Marina Cruz

    June 16, 2021 at 9:00 pm

    this felt like a whole thirty minutes?

  4. Brittany Thornton

    June 16, 2021 at 9:08 pm

    Youtube: This is fine

    Someone: Says ''heck''

    youtube: be gone

    однако я люблю таких рыбаков .

  5. Esra Di Pol

    June 16, 2021 at 9:57 pm

    beauty and beast in one angel, thank you pamela <3

  6. L& A

    June 16, 2021 at 10:36 pm

    Bruh I love how she just looks out the window doing the workouts like it’s nothing ?

  7. Sofia Pereira

    June 16, 2021 at 11:29 pm

    Do we need to do stretches before doings this workout?

  8. Thiri San

    June 17, 2021 at 12:06 am

    I'm doing this for a month
    Day 1?

  9. shaik imran

    June 17, 2021 at 12:08 am

    I can se visible result in just two days of workout…..Thanks a lotttt

  10. Это Лунтик

    June 17, 2021 at 12:23 am

    Я здохла

  11. Nataly Salas

    June 17, 2021 at 12:46 am

    Bruh I did this shit and now my legs are sore ?

  12. Grace Simper

    June 17, 2021 at 1:22 am

    I completed it but I had to take like 10 breaks ?

  13. Jade Buttry

    June 17, 2021 at 2:02 am

    how many calories should this burn?

  14. Layla Taha

    June 17, 2021 at 2:34 am

    I did it I am so proud

  15. Selin Butera

    June 17, 2021 at 2:50 am

    my heart beats in my legs and i'm just 4th min LOL

  16. Moonchild

    June 17, 2021 at 2:59 am

    The fact that my hands are shaking as I type this even tho it's a lower body workout ?

  17. fearless lady

    June 17, 2021 at 3:26 am

    I died…

  18. Selin Dağlar

    June 17, 2021 at 3:34 am

    guys ım not sure am ı still alive or not

  19. Sofia Latham

    June 17, 2021 at 4:12 am

    When you find out the 12 min workout is actually 12 and a half min…

  20. Annisya Putri

    June 17, 2021 at 4:41 am


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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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