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

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

Video Transcript

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[Music] all these games mess with me will the chase be the [Music] i just needed to be free [Music] always looking after me but i think i finally see it all i should have treated [Music] i should’ve treated you [Music] i i’m to hate your stubborn ways but now i don’t want you to change [Music] [Music] always looking after me but i think i finally see it all i should have treated you better should have treated your rain cause the grass ain’t greener on the other side [Music] i should have treated you [Music] [Applause] [Music] [Applause] i don’t know why you talk to me like you’re all in like with something you said you never fall for me so why are you calling early morning baby [Music] think about you all night you won’t let me let you go i can’t get you out of my mind [Music] [Applause] [Music] me i wanna give you all of me i’ve been trying but you deny it oh baby i can’t even fall asleep without fighting hypnotizing it’s all you do to me i told you before just to say if you like me you know how i feel about you baby [Music] i can get you out of my mind [Music] me [Music] i think me [Music] [Applause] [Music] so take your hand off my shoulder this time it’s not like that cause i know where your heart is [Music] in my life [Music] who do you think [Music] is [Music] that’s when you call me [Music] you me [Music] you don’t have to like my [Music] you think you are oh [Music] i’m all out [Music] [Music] tonight [Music] [Music] tears are running cause i look way too good tonight [Music] [Music] [Music] [Music] i really gotta hold on [Music] i can see [Music] the only thing i’m thinking about back home we can fight i can take the blame and i better make sense makes us feel okay give it back give me love don’t you run away i got a list a couple things [Music] [Music] the only thing i’m thinking now i really gotta hold on [Music] all about [Music] i really gotta [Music] hold on [Music] oh [Music] prayer for oh baby [Music] foreign [Music] hmm [Music] [Music] foreign [Music] [Music] oh [Music] foreign [Music] foreign [Music] foreign [Music] foreign [Music] [Music] baby girl got stylesheet stylers ready for the long haul ain’t no flight she just wanna dance dance for a while she just in the mood [Music] baby girl just wanna have fun with it baby girl just wanna have fun [Music] baby girl [Music] she just wanna dance [Music] [Music] she wanna have fun she just wanna dance [Music] she back it up and i grab it i’m loving it [Music] baby girl just wanna have fun [Music] baby girl just trying to have fun with it [Music] you’ve been drowning in the rain slowly saving up the pain so deep inside of you see the colors of the sky slowly turn from black and white a rise in hope bright as gold and now there’s nothing left to lose [Music] [Music] oh [Music] [Applause] oh i can see the fire in your eyes [Music] oh [Music] nothing can stop you now see the colors of the sky slowly turn from black and white [Music] [Music] so calm before [Music] in your [Music] you

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

  • Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
  • Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
  • Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
  • Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
  • Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

  1. Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
  2. Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

  1. Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
  2. Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

  1. Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
  2. Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

  1. Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
  2. Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

  1. Warm-Up: 5 minutes of light jogging or jumping jacks.
  2. Push-Ups: 3 sets of 15 reps.
  3. Bodyweight Squats: 3 sets of 20 reps.
  4. Forward Lunges: 3 sets of 15 reps per leg.
  5. Forearm Plank: 3 sets of 1-minute hold.
  6. Cool Down: 5 minutes of stretching.

Upgrade Your Workout Wardrobe with Top Brand Clothing

While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:

Yoga Sets

  • Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
  • Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.

Activewear

  • Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
  • Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

  • Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
  • Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

  • Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
  • Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

  • Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
  • Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

Why Choose Our Top Brand Clothing?

  • Quality Assurance: We only offer products from top brands known for their quality and performance.
  • Fashion-Forward: Stay on trend with the latest styles in activewear and swimwear.
  • Customer Satisfaction: Our commitment to customer satisfaction ensures you’ll love every purchase.

Shop Now and Elevate Your Fitness Journey

Ready to take your bodyweight workouts to the next level?

Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.

Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a stronger, healthier you!

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Comments (49)

  • @PamelaRf1 Reply

    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 🙂

    May 17, 2024 at 1:46 AM
  • @madhuriprajapat1413 Reply

    You workout are always so unique ✨

    May 17, 2024 at 1:46 AM
  • @specling Reply

    Pamela Reif is my Brooke Windham

    May 17, 2024 at 1:46 AM
  • @ronkay1435 Reply

    Thank you Pam!!!♥♥♥

    May 17, 2024 at 1:46 AM
  • @ElectronicsByVartul Reply

    Me: I can’t do it anymore
    Lyrics: I can see the FIRE in your eyes
    Me: Come on you can do it !!

    May 17, 2024 at 1:46 AM
  • @jiyaafreen4483 Reply

    I literally added this workout three to four. Days in my weekly workout routine with the 30min live workouts and literally it is freaking hard to follow it everyday but worth it afterwards 🎀

    May 17, 2024 at 1:46 AM
  • @alexcortez4666 Reply

    Have used this workout to quite literally transform my body and endurance

    May 17, 2024 at 1:46 AM
  • @NgaNguyen-js7yr Reply

    31/3/24
    21 mins
    131 kcal
    thanks

    May 17, 2024 at 1:46 AM
  • @Innulya. Reply

    It looks so easy, but i feel like a fat cow when i do this 😂😂😂

    May 17, 2024 at 1:46 AM
  • @Sheplays677 Reply

    Still here

    May 17, 2024 at 1:46 AM
  • @sonnneki8423 Reply

    можете подсказать, сколько калорий сжигает эта тренировка? Can you tell me how many calories this workout burns?

    May 17, 2024 at 1:46 AM
  • @lala77915 Reply

    20分鐘包含有氧和腹肌首選!

    May 17, 2024 at 1:46 AM
  • @Warmy.Flame- Reply

    incredible ❤

    May 17, 2024 at 1:46 AM
  • @arshiabajaj7374 Reply

    This workout video is literally everything in 20 minutes. Cardio, legs, core, upper body and booty.
    And I am DEAD🙂🙂
    Love you Pamela❤❤❤❤

    May 17, 2024 at 1:46 AM
  • @anithrabasnayake8053 Reply

    Anyone else take two hours to mentally prepare for this

    May 17, 2024 at 1:46 AM
  • @AfiyaRahim Reply

    Completed first day of this wrkout.. Yes i done full 20 min in first day

    May 17, 2024 at 1:46 AM
  • @supklc3110 Reply

    "Intense"

    May 17, 2024 at 1:46 AM
  • @revivedandflourishing Reply

    Check out the paid actors in the background

    May 17, 2024 at 1:46 AM
  • @ElisaVenus-oi8gc Reply

    awesome chanel ❤

    May 17, 2024 at 1:46 AM
  • @scarlettmonroe427 Reply

    i did this today for the first time and all i can saY it OMG

    May 17, 2024 at 1:46 AM
  • @amandabrown4110 Reply

    ❤loved this workout!

    May 17, 2024 at 1:46 AM
  • @IchigoGnocchi Reply

    Did this workout every day during the lockdown and after 2 months I could finish it without any break and throw in some other upper body or leg workouts. Now here I am, 3 years later, trying to restart after a horrible event which broke my life and my mind. Still need some pause and extra breaks today but hope I can get back to where I was before. Ngl this used to be my comfort workout programme 😂

    May 17, 2024 at 1:46 AM
  • @Sheplays677 Reply

    lol ive done this one like 45 times

    May 17, 2024 at 1:46 AM
  • @dijanaristeska1100 Reply

    Thanks to you Pamela my day start gut. I love your Workouts ❤❤❤❤ Im feeling better now 🫶🧡🧡

    May 17, 2024 at 1:46 AM
  • @harmithata5651 Reply

    damn….your song selections are so good😍💯 and yeah…your workouts are on fire❤‍🔥❤‍🔥

    May 17, 2024 at 1:46 AM
  • @cagla7423 Reply

    Are there anyone know calories

    May 17, 2024 at 1:46 AM
  • @yiren3951 Reply

    好久没有出那么多汗了,太爽了

    May 17, 2024 at 1:46 AM
  • @chandrikadutta806 Reply

    Awesome 😊❤ thank you

    May 17, 2024 at 1:46 AM
  • @sammygoderis5997 Reply

    The only video on youtube you wish had ads in it…

    May 17, 2024 at 1:46 AM
  • @kayfaraday8330 Reply

    wow i did it without any additional breaks!!!

    May 17, 2024 at 1:46 AM
  • @trashbagmuffins Reply

    Wayyy too easy

    May 17, 2024 at 1:46 AM
  • @nishamalviya7650 Reply

    Really intanse 🥵 started form today 18 oct 2023

    May 17, 2024 at 1:46 AM
  • @user-bk5xe5bn9j Reply

    ʷⁱˡˡ ⁱ ᵍᵉᵗ ᵐᵘˢᶜˡᵉˢ ᶠʳᵒᵐ ᵗʰᵉˢᵉ ᵉˣᵉʳᶜⁱˢᵉˢ …😮‍💨

    May 17, 2024 at 1:46 AM
  • @ellapleizier5565 Reply

    Hi! Does anyone know how many calories you burn with this workout?

    May 17, 2024 at 1:46 AM
  • @khoerunnisa4132 Reply

    I got my workout again because of you

    May 17, 2024 at 1:46 AM
  • @alexishere163 Reply

    Anyone knows how much calories is this?

    May 17, 2024 at 1:46 AM
  • @diepmanngo4635 Reply

    Does anyone know how much calories that this workout burn 🥹???

    May 17, 2024 at 1:46 AM
  • @user-di5wf1ih4i Reply

    You are the best!

    May 17, 2024 at 1:46 AM
  • @melinaklager6780 Reply

    How many calories you all‘ve burned?

    May 17, 2024 at 1:46 AM
  • @cielolov2356 Reply

    Thanks!

    May 17, 2024 at 1:46 AM
  • @zvezdalion Reply

    This! When you feel the afternoon sleepiness starts to creep in on you during WFH. First time I did it, I had to split it in 3 parts to actually survive ^_^

    May 17, 2024 at 1:46 AM
  • @user-wc4ml5ws6q Reply

    이거 너무 좋아요 살이 쭉쭉 빠짐!!

    May 17, 2024 at 1:46 AM
  • @3liz250 Reply

    Doing this for the first time I’m 3 years let’s see how I go! From the comments it says it’s hard….. Let’s see how hard it it I’m always up for a challenge! 0:01

    May 17, 2024 at 1:46 AM
  • @mrsbootsworkouts Reply

    Awesome bodyweight HIIT!

    May 17, 2024 at 1:46 AM
  • @maryd4651 Reply

    I can’t believe I can run at least 20 minutes straight and I almost died at this

    May 17, 2024 at 1:46 AM
  • @overseer6943 Reply

    Pamela is the reason why I have started working out two years ago ❤

    May 17, 2024 at 1:46 AM
  • @snezhanasolntseva452 Reply

    Omg I finished the workout the full one ive with pamela for more over two years now feels so different

    May 17, 2024 at 1:46 AM
  • @MrCDickens Reply

    Thanks Pamela for uploading this video. Please do a 30 minutes intense workout next! That would be great.

    May 17, 2024 at 1:46 AM
  • @krishikhajuria Reply

    Any Indian?

    May 17, 2024 at 1:46 AM

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