2 in 1 – FLAT BELLY & ROUND BOOTY WORKOUT // No Equipment | Pamela Reif [MTV]

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 ♥︎

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

VIDEO, CUT & EDIT: Emrah Bayka
[email protected]

MUSIC by Epidemic Sound

CONTACT ME (business inquires):
[email protected]

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.

Leave your comment

Your email address will not be published. Required fields are marked *


  1. Zunächst mal vielen Dank für die ganzen tollen Workouts. Bin nun seit über zwei Monaten mal mehr, mal weniger erfolgreich dabei ♡ bei den Intervallen für die Bauchmuskeln habe ich sehr oft das Problem, dass ich frühzeitig abbrechen muss weil der obere Rücken sehr seeehr schmerzt.. mache ich was falsch? ???

  2. I started with this last monday and now… It is only week after… and i can see a big diference… I wasn't able to do it without a break last week and now… It is still hard but I can do it and I feel great! Thanks!

  3. pam and friends please help me. What time of the day will I do this workout more effective? early in the morning before breakfast? or 3 hours after dinner?

  4. Starting and tracking my workout routine here, moving from another Pamela's video.

    Day 1: the normal planks are killing me after 2 different plank workout. But this exercise seems more exciting than the prevoous one I did.

    Day 2:

  5. Love this! Thank you! ❤️ But it would be even better if you showed the exercises also from another perspective, like having two cameras, one from the side and one from the top or front…

  6. Any idea how to not get spondylitis? ?
    Also…I can't do the side plank no matter how much I try…. I get the posture right but then my hand shakes.
    Also when she was doing front kicks and all…. Dude…. My body won't move lying like that…how in hell is she doing it

  7. i'm leaving this here too let people know that it's ok to take some 3 minutes breaks between the exercises as it's really hard and intense. Pamela is an expert and she's done these workouts a million times!